Smith squats (feet slightly forward, shoulder width, pointed straight forward) 5 x 15,12,10,8,6 reps

45 degree leg press 15,12,10 w/ drop for 10 more reps

Dumbbell lunges walking for 20 total reps (10 each leg)

Triple drop set on knee extension increasing weight each time for 15, 12, 10 reps

Lying leg curls 15, 12, 10, 8 reps

Stiff leg deadlifts 10, 8, 8 reps

Seated leg curls or standing single leg curls 15, 12, 10 reps

 

Flat Bench – Heavy. Pyramid adding 1 plate each set until max plate

Incline Bench 4 sets 10 to 12 reps

Decline Bench 4 set 10 to 12 reps

Cable flies 4 sets 10 to 12 reps

Weighted dips – 4 sets to failure

Tricep press – 4 sets to failure

 

Stiff Arm Pulldowns 3x20 Reps (USE THIS AS A WARM UP)

Wide Grip Pullups To Front(Assisted, Thumbs At Break)4 X 20,15,12,10 Reps

Rack(Bar At Knees) Deadlifts 3 X 10,8,6 Reps

Neutral Grip Pulldowns To Front(Keep Torso At 90 Degrees Throughout Entire Movement)4 X 12,10,8 Reps

Bent Over Barbell Rows(Overhand Grip Shoulder Width)3 X 12,10,8 Reps

Seated Cable Rows(Neutral Grip)3 X 12,10,8 Reps

T-Bar Rows(Wide Grip) 3 X 12,10,8 Reps

 

Shoulder press/side lateral raise combo 2x 10, 8, 6, 4 reps

Barbell Shoulder presses 4x 15,10, 8, 6 reps

Seated d.b. side lateral raises 3x 12,10, 8  reps

Rear delt raises face down on incline bench 3x 20,15,12 reps

Front delt raises w/ rope on lower pully 3x 10 reps

Standing d.b. shrugs 4x20,15,12,10 w/ drop set for another 10 reps

 

Tricep pressdowns – medium grip on cambered bar 4 x 25,15,12,10 reps

Tricep rope pressdowns 12,10,8 w/ drop set for 8 more reps

Lying tricep extentions w/ cambered bar 12,10,8 reps

Dips w/ weight(keep elbows in) 10,8,6 reps

Hammer curls w/ rope 15,12,10 reps

Incline d.b. curls w/ static contraction up top(alternating) 10,8,6 reps

Standing barbell curls(grip shoulder width) 3 x 12,10,8 reps

 

 

Triple drop set on knee extension increasing weight each time for 15,12,10 reps

 

3 times each superset:

heavy dumbbell lunges walking for 10 total reps(5 each leg)

smith machine squats 15,12,10 reps

heavy dumbbell lunges walking for 10 total reps(5 each leg)

 

4 times each superset:

lying leg curls 20,15,12,10 reps

seated leg curls or standing single leg curls 15,12,10,8 reps

 

stiff leg deadlifts 4 x 15,12,10,8 reps

 

Incline D.B. Presses(Bench Set At 30 Degree Incline) 5 X 12,10,8,6,6  Reps

Flat Bench Barbell Presses 3 X 12,8,6 Reps

Barbell Incline Press 3 X 10,8,6 Reps

Cable Crossovers 3 X 15 Reps

Decline Bench D.B. Presses 3 X 10,8,6 Reps

 

Stiff Arm Pulldowns 3 X  20 Reps(Use This As A Warm Up)

Wide Grip Pullups To Front(Assisted, Thumbs At Break) 4 x 20,15,12,10 Reps

Rack(Bar At Knees) Deadlifts 3 X 10,8,6 Reps

Neutral Grip Pulldowns To Front (Keep Torso At 90 Degrees Throughout Entire Movement)4 X 12,10,8 Reps

Bent Over Barbell Rows (Overhand Grip Shoulder Width)3 X 12,10,8 REPS

Seated Cable Rows (Neutral Grip)3 x 12,10,8 Reps

T-Bar Rows (Wide Grip) 3 x 12, 10, 8 Reps

Shoulder press/side lateral raise combo 2x 10,8,6,4 reps

Barbell Shoulder presses 4x 15,10,8,6 reps

Seated d.b. side lateral raises 3x 12,10,8  reps

Rear delt raises face down on incline bench 3x 20,15,12 reps

Front delt raises w/ rope on lower pully 3x 10 reps

Standing d.b. shrugs 4x20,15,12,10 w/ drop set for another 10 reps

 

Tricep pressdowns – medium grip on cambered bar 4 x 25,15,12,10 reps

Tricep rope pressdowns 12,10,8 w/ drop set for 8 more reps

Lying tricep extentions w/ cambered bar 12,10,8 reps

Dips w/ weight(keep elbows in) 10,8,6 reps

Hammer curls w/ rope 15,12,10 reps

Incline d.b. curls w/ static contraction up top(alternating) 10,8,6 reps

Standing barbell curls(grip shoulder width) 3 x 12,10,8 reps

 

 

4 packets instant grits

4 egg whites

4oz ground beef

 

7oz Chicken/Turkey

10 red, white or new potato

½ cup green veggie

 

7oz chicken/turkey

2 cups white rice

side green veggie

 

1 packet light tuna

2 whole wheat bagels or 5 slices whole wheat bread

side green veggie

 

7oz chicken/turkey

1 cup white rice

side green veggie

 

Pre-workout: 1 scoop whey isolate,½ cup old fashioned oats, banana

  

Post-workout: Post-Workout Carb load Drink

30 minutes later have 2 scoops whey isolate, 1 cup old fashioned oatmeal w/ 1 tbsp honey

 

4oz Extra Lean Red Meat

3oz chicken/turkey

4 packets instant grits

side green veggie

 

 

6oz top round steak

5 egg whites

1 cup oatmeal

 

10 oz chicken breast or ground turkey

8oz red potato

1 cup green beans

 

10oz chicken breast or ground turkey

8oz sweet potato

10 asparagus spears

 

2 scoops whey isolate

Ruby red grapefruit

 

10oz chicken breast or ground turkey (honeysuckle white)

1 cup old fashioned oatmeal (measure uncooked)

 

10oz white fish (measured cooked)

10 asparagus spears with 1 tbsp olive oil

 

Pre-workout: Pre workout Nitrous Oxide Drink

Post workout: Post Workout Carb load Drink

 

Favorite Supplements:
Whey Protein, Creatine, Glutamine, Multi Mineral

Contest/Competition History:

2003 NPC S/W USA and North Texas Body Building Championships 1st

2005 Ronnie Coleman Classic 1st

2007 Ronnie Coleman Classic 2cnd

2007 Clash of the Titans (Bench) 1^st Place

2007 MHP Kings of the Bench 1^st Place

2008 NPC Oklahoma Bodybuilding Championships 2cnd Place 

2008 NPC Jr. Nationals 12^th  Place

2009 NPC Jr. Nationals 5^th Place

2009 MHP Kings of the Bench 1^st Place