No pics,because I haven`t trained in months and months..................
.way too long.
One thing I`d advise is to never have aspirations of competing.........total waste of time.
Lots of ridiculous sacrifices needed,way too much money,and if you haven`t got the cash to buy truckloads of drugs,then regardless of how dedicated you are,you ain`t gonna` win jackshit............plus nobody gives two fucks if you do anyway.
Trainingwise,get in,train your balls off and get out.
No wasted socializing during the workout
Very brief rest periods
Do something different daily,but keep the same weekly bodypart schedule
Mix up rep ranges,but never go below 5-6 reps and these should only be done occasionally if ever as far as hypertrophy is concerned anyway
No comfort zones..........challenge yourself at every session
Good examlpes of challenging yourself aside from adding weight to the bar would be to use the following intensity techniques.........these should be mixed up weekly or according to how you feel daily:
Super-Sets
Giant-Sets
Drop-Sets
Tri-Sets
Running The Rack (both up and down,or one or the other)
Try to beat the clock by getting the most work done in the shortest amount of time
Pre-Exhaust
Ladder Sets (done my way,extremely painful)
ALWAYS train for a skintight pump
ALWAYS train legs with high reps (up to 100 on Leg Presses)
Perfect Split IMO:
Mon.-Quads & Calves
Tues.-Chest & Abs
Wed.-Back & Traps
Thurs.-Shoulders & Abs
Fri.-Arms (Possibly more calves)
Sat.-Off or cardio
Sun.-Off
Throw in cardio 3-4 X a week as needed.
I`ll add more....................
...gotta` have more coffee.
