TYPICAL TRAINING SPLIT:

MONDAY: Shoulders/Calves
TUESDAY: Arms
WEDNESDAY: Legs (Quadriceps)
THURSDAY: Back
FRIDAY: Chest
SATURDAY: Legs (Hamstrings/Calves)
SUNDAY: Off

Cardio is done 4-5 days a week in the offseason for 30 minutes and up to 2 hours a day precontest. I prefer the stepmill or walking on the treadmill set on a high incline. Abs are trained 3-4 times a week.

BEST LIFTS (for reps):

Squat: 365 lbs
Deadlift: 335 lbs
Bench press: 225 lbs
Dumbell curls: 50 lbs
Dumbell rows: 140 lbs
Lat pulldown: 260 lbs

NUTRITION:

Nutrition is a crucial component of the bodybuilding lifestyle, both offseason and precontest. I typically adhere to a low carbohydrate diet which I have found works very well for me precontest. My diet is high in protein with moderate fat from sources such as nuts, whole eggs, and salmon.