Archangel.'s OFFICIAL Q & A Thread

[bigboomer]

I posted on wrong thread

[oldschoolfitness]

for such hard work and a job well done you sure have caught a lot of hell over it . i know you started this to help people so thanks for offering your advise. just wondering if ya followed the slingshot program to the T or if you tweaked it a little. it just seems like a lot of volume to me but after seeing your results i may give it a go when i cycle this fall. (currentley doing the dc program)

[Archangel.]

Hey guys, I'm just out of town right now, but I should be back by monday to answer any and all questions. I apologize for the wait.

[Archangel.]

for such hard work and a job well done you sure have caught a lot of hell over it . i know you started this to help people so thanks for offering your advise. just wondering if ya followed the slingshot program to the T or if you tweaked it a little. it just seems like a lot of volume to me but after seeing your results i may give it a go when i cycle this fall. (currentley doing the dc program)

It's really nice to know some people appreciate. I followed it almost to the T, save that I used my own split, and near the end I had to decrease the total sets for some body parts. How's DC going for you?

[stevey_6t9]

We were just joking with you bro.

but in all sense bertuzzi was correct agreeing, my title is all powerful lol.

[Archangel.]

We were just joking with you bro.
It's all good stevey, I know it's all in fun.

but in all sense bertuzzi was correct agreeing, my title is all powerful lol.

I will never question you again

[VASCULAR VINCE]

OMG!!!!!!!are you shittin me???? brothers in iron......this guy is a newbie who is trying to steal ronnie rowlands ideas.......just take a look at who has asked some of the most retarded questions in rowlands' slingshot training thread......http://forums.steroid.com/showthread.php?t=402776

[Bertuzzi]

OMG!!!!!!!are you shittin me???? brothers in iron......this guy is a newbie who is trying to steal ronnie rowlands ideas.......just take a look at who has asked some of the most retarded questions in rowlands' slingshot training thread......http://forums.steroid.com/showthread.php?t=402776

We know.... we all saw.... but its ok, he went from asking n00b question to full out complete pro in 3 months.... its amazing.

[D7M]

We know.... we all saw.... but its ok, he went from asking n00b question to full out complete pro in 3 months.... its amazing.

[Archangel.]

OMG!!!!!!!are you shittin me???? brothers in iron......this guy is a newbie who is trying to steal ronnie rowlands ideas.......just take a look at who has asked some of the most retarded questions in rowlands' slingshot training thread......http://forums.steroid.com/showthread.php?t=402776

Are you shittin' me? What a little suck hole, "brothers in iron" sob sob sob. C'mon buddy, pull up and stop kissing ass to try and gather favor, it's SO pathetically obvious. I'm here to help people, and I would like my thread left to either Q&A or positive comments. Go cry to mommy and she'll get you a bottle.
All this from someone who doesn't even have the balls to post a pic of himself in his avy, so pathetic...

[big_dom85]

Archangel, I have to say grats on your tranformation, and in such a short time is amazing..
thank also for being so helpful to people who actually like to take advice from all sides. we do appreciate that.

To all the guys that are flaming ANYONE that is only trying to help, just stop being a ****ing drama queen. i mean i understand that this is a unisex bodybuilding forum, but c'mon, leave that catty pussaaay shit to the lady's please. (no offence ladies:P)

[Archangel.]

Archangel, I have to say grats on your tranformation, and in such a short time is amazing..
thank also for being so helpful to people who actually like to take advice from all sides. we do appreciate that.

To all the guys that are flaming ANYONE that is only trying to help, just stop being a ****ing drama queen. i mean i understand that this is a unisex bodybuilding forum, but c'mon, leave that catty pussaaay shit to the lady's please. (no offence ladies:P)

AMEN TO THAT! I had no idea so many guys were gonna act like they were on their period when they posted comments on my thread. Sometimes it comes down to the fact that some people hate to see someone else being successful

[MFnatic]

Hey,
I posted on one of your other threads where you shared your results and I was truly impressed I must admit. You had some amazing results and I'm extremely excited to follow the steps you took. I spent the time and read over the STS workout and it's definitely something I'm going to do. Did you do the workouts Ronnie suggested? I'm also a bit confused on the STS Nutrition, didn't find much on the diet plan. Could you give me an example of what you would eat on a day-to-day basis?

[Archangel.]

Hey,
I posted on one of your other threads where you shared your results and I was truly impressed I must admit. You had some amazing results and I'm extremely excited to follow the steps you took. I spent the time and read over the STS workout and it's definitely something I'm going to do. Did you do the workouts Ronnie suggested? I'm also a bit confused on the STS Nutrition, didn't find much on the diet plan. Could you give me an example of what you would eat on a day-to-day basis?

Ron summed it up like this: take in 50g protein 6 times a day, eat just enough carbs that YOU need to grow (very individual thing here), and the rest of your calories are made up with fats. If you look a few posts back, I posted my diet. Hope this helps bud! If you like, shoot me your stats, bme, tdee, and I can help you put something together.

[MFnatic]

Ron summed it up like this: take in 50g protein 6 times a day, eat just enough carbs that YOU need to grow (very individual thing here), and the rest of your calories are made up with fats. If you look a few posts back, I posted my diet. Hope this helps bud! If you like, shoot me your stats, bme, tdee, and I can help you put something together.

Hey, once again thank you so much for your advice and interest in helping others. This is definitely going to be me months down the road;giving advice to others that are in need.

I'm 20, 6'5, 230pounds, and around 22-23%BF. As far as supplements I'm going to be sipping on BCAAs (Hydrowhey), taking multi-vitamins, and L-carnitine as pre-workout. Please let me know if I'm going about anything wrong.

You don't understand how much it would mean to me if you could help me setup a meal plan. I know you're very busy but anything would help! My next goal is to cut down to 14-15%BF so Id need a diet for that. I plan on doing some intense HIIT sprinting/running on the treadmill followed by some elliptical.

TDEE = 5929.308
BMI = 27.3

[Archangel.]

Hey, once again thank you so much for your advice and interest in helping others. This is definitely going to be me months down the road;giving advice to others that are in need.

I'm 20, 6'5, 230pounds, and around 22-23%BF. As far as supplements I'm going to be sipping on BCAAs (Hydrowhey), taking multi-vitamins, and L-carnitine as pre-workout. Please let me know if I'm going about anything wrong.

You don't understand how much it would mean to me if you could help me setup a meal plan. I know you're very busy but anything would help! My next goal is to cut down to 14-15%BF so Id need a diet for that. I plan on doing some intense HIIT sprinting/running on the treadmill followed by some elliptical.

TDEE = 5929.308
BMI = 27.3

Write down what a typical day is like for you diet wise and post it here. Very important! DO NOT smudge it up just because you know I will be critiqing it! I NEED to know exactly what you're consuming on the average day, thanks

[SEAviator]

hey bro its nice youre helping others out..

im overwhelmed by the amount of training there is....

All I want is get bigger, so hypertrophy.. what do you suggest? I like to stick with whats simple, but its just ridiculous the amount of different techniques there is, and then the whole explanation to one training technique is like reading a book.... Its not as if I have enough time to be reading every single technique out there and everything related...

so any suggestions to building my split?

[the big 1]

I'm starting this for chrisx, Titan99 and anyone else who has come to me for advice OR would like to come to me for advice. I in no way claim to know everything, and still ask questions myself, but I am very confident that I can handle most questions regarding training and nutrition, and some of them regarding AAS. I will do my best to answer quickly and accurately, and if I don't know, I will tell you I don't know. I won't blow smoke up your ass just so I can look educated on a matter I know nothing about, so if I tell you something, you can be 100% certain that I am 100% certain.

Fire away!

arch, what is your opinion on using 5x5 training to build an aesthetically pleasing physique... its a power building routine which aims at progressing on the big three, but in your opinion, will it build a physique worthy of a bodybuilder ? sure stronger muscles are bigger muscles (most of the time), but what about isolation for shape and cuts...

also, how long did your transformation take ? thats some good work, you look good...

[HawaiianPride.]

arch, what is your opinion on using 5x5 training to build an aesthetically pleasing physique... its a power building routine which aims at progressing on the big three, but in your opinion, will it build a physique worthy of a bodybuilder ? sure stronger muscles are bigger muscles (most of the time), but what about isolation for shape and cuts...

also, how long did your transformation take ? thats some good work, you look good...

No to stray away from the OP answering this, but if your interested I have a template that incorporates hypertrophy/power. If your interested I'll PM you.

[the big 1]

No to stray away from the OP answering this, but if your interested I have a template that incorporates hypertrophy/power. If your interested I'll PM you.

that would be brilliant thanks...

i need to get insanely strong as i want to try DC training in the not so near future...

[D7M]

that would be brilliant thanks...

i need to get insanely strong as i want to try DC training in the not so near future...

Just fyi, I'd stay away from HIT (DC training) while you're doing low carb...

[the big 1]

Just fyi, I'd stay away from HIT (DC training) while you're doing low carb...

yeah i wont be changing anything in my training yet whilst im still low carb...

im just doing some research on the best powerbuilding split to build mass for when i bulk after my current cut...

any ideas ? i love squating, deadlifting and all pressing movements ???
ive got some repectable lifts doing singles aswell...

i was looking in to dual factor theory training, and how fitique can mask your fitness, all this stuff is new to me so i think im gonna need some help from a heavy lifter or vet like yourself...

i just wanna become big and strong as my genetics will allow (who dont ! lol), but i wanna do it the proven way now, not on some cookie cutter routine from flex magazine written by a 130 lb twig/journo !!!

one of my problems is that i dont want to get too fat consuming the amount of calories it takes to get big, i wanna be huge, but i know what im doing now just wont cut it...

i would rather know what diet and training will get me as big as my genetics allow, than what drug or potion could...

i need to go back to basics, rid my my mind of this b*llsh1t im looking into that the pros say is good for THEM...

[UberSteroids]

Just fyi, I'd stay away from HIT (DC training) while you're doing low carb...

Why would one need more carbs for HIT?
What would be considered a low carb for HIT?
How many carbs would you recommned while doing HIT?
Is carb cycling good while being on HIT?

Just don't HIT me for asking so many questions :P
I am serious.

Thanks

[Archangel.]

arch, what is your opinion on using 5x5 training to build an aesthetically pleasing physique... its a power building routine which aims at progressing on the big three, but in your opinion, will it build a physique worthy of a bodybuilder ? sure stronger muscles are bigger muscles (most of the time), but what about isolation for shape and cuts...

also, how long did your transformation take ? thats some good work, you look good...

I feel 5X5 training is great for building strength of course, but when it come to it's ability for developing a bodybuilders type physique, I feel that is VERY dependent upon ones individual genetics. A genetically gifted individual will be able to develop a great looking physique with 5X5, 12,10,8,6 etc. However, for most of us we usually have to incorporate more variety into our routines. I do believe that an "average" individual, (from a genetic standpoint that is) could still develop a nice physique while incorporating both the big 3 in a 5X5 manner AND some other movements as well for a more well rounded routine. A lot of people comment on my shoulders, and I do almost ALL laterals for them (isolation) which leads me to believe that isolation movements are very beneficial for development. Thank you very much for the compliment, it's been about 6 months now.

[the big 1]

I feel 5X5 training is great for building strength of course, but when it come to it's ability for developing a bodybuilders type physique, I feel that is VERY dependent upon ones individual genetics. A genetically gifted individual will be able to develop a great looking physique with 5X5, 12,10,8,6 etc. However, for most of us we usually have to incorporate more variety into our routines. I do believe that an "average" individual, (from a genetic standpoint that is) could still develop a nice physique while incorporating both the big 3 in a 5X5 manner AND some other movements as well for a more well rounded routine. A lot of people comment on my shoulders, and I do almost ALL laterals for them (isolation) which leads me to believe that isolation movements are very beneficial for development. Thank you very much for the compliment, it's been about 6 months now.

great thanks...

i think i react better to compounds exercises more than isolation and stuff, that said i do a few isolation exercises here and there, but my main aim is to build function strength, so i have more strength for isolation/hypertrophy routines later on when i come to sculpt my physique...

[Archangel.]

great thanks...

i think i react better to compounds exercises more than isolation and stuff, that said i do a few isolation exercises here and there, but my main aim is to build function strength, so i have more strength for isolation/hypertrophy routines later on when i come to sculpt my physique...

From the sounds of what you're saying your goals are, I would probably put more emphasis on the heavy compounds then.

[big_dom85]

Hey Arch,
i know you said that you followd STS, but honestly i read through all of that and was like... **** it... so haha can you summon it up for me what YOU did? like your split, sets, and reps.
also, when you refer to HIT, are talking about high intensity training from Mike Mentzer style?

[big_dom85]

MMMKK!

Im tired of all these dude's not giving him credit on his timeline.

Heres the deal, He started off at 218lbs, and from the pictures you can tell that he still had muscle under his fatness, especially from the picture of his back from the start. You can see his tricep thickness from behind, and his upper back thickness. Now fastforward to the most current pictures, and you can obviously see that he leaned out a lot, going from once again, 218 to 185lbs. thats 33lbs of fat. Not to mention that he has been on a decent cycle of test E.

If he NEVER dieted for shit, and only lifted, then he had the basic knowledge on how to train. He just assimilated it into a VERY comprehensive program, and followed it to a tee.
all in all he lost more than 40lbs of fat easily, and gained around 10ish pounds of muscle on a very strict diet, and very well formed workout plan.

what theeee fawk is so hard to believe about that?! he's not some seasoned bodybuilder who's cell receptors are burnt to shit from tons of various cycle.

1. This is his FIRST cycle. we dont know at this point how much of what ever little muscle he gained will remain.

2. he lost a lot of weight to bring out the muscle he already had

3. possibly takes even better pictures considering the lighting is different in the photographs.

finally, all in all its completely believable without a shadow of doubt that he made that "transformation" in a short peroid of time.
Honesty, STOP BEING SO EFFIN JEALOUS!

[HawaiianPride.]

I don't believe anyone in this thread is jealous. People have a right to express their opinions, as you just did. Let it be..

[big_dom85]

I don't believe anyone in this thread is jealous. People have a right to express their opinions, as you just did. Let it be..

If you do not believe anyone in this thread is jealous, then read through it again, and reference the negative minded commenter's with their own pictures. That in it self is proof in my mind. And yes, of course we have a right to post an opinion, but in all honesty, there is no need to try and discredit someone to this extent. we should all have more respect for members on this board. Regardless of who we are, in our bodybuilding/training carriers, or our positions on this board. Its just common respect that we should have.

@op. I have to take my hat off to you for tons of reasons, and one of them being that your 25, and acting a lot more grown up on this board in terms of your responses but your photos are yrs apart not weeks

[Archangel.]

I don't believe anyone in this thread is jealous. People have a right to express their opinions, as you just did. Let it be..

DomKratos85
Quote:
Originally Posted by HawaiianPride. View Post
I don't believe anyone in this thread is jealous. People have a right to express their opinions, as you just did. Let it be..
If you do not believe anyone in this thread is jealous, then read through it again, and reference the negative minded commenter's with their own pictures. That in it self is proof in my mind. And yes, of course we have a right to post an opinion, but in all honesty, there is no need to try and discredit someone to this extent. we should all have more respect for members on this board. Regardless of who we are, in our bodybuilding/training carriers, or our positions on this board. Its just common respect that we should have.

@op. I have to take my hat off to you for tons of reasons, and one of them being that your 25, and acting a lot more grown up on this board in terms of your responses but your photos are yrs apart not weeks

You know hawaiian, I tend to lean toward people's negative comments about me stemming from jealousy myself, or at least some other negative emotion. As DomKratos said, if memory serves me well, I think all the people posting negative shit don't even have a pic of themselves in their avy, or anywhere else on this site that I could find. I mean c'mon, how hard is it to bash and or criticize someone like myself while hiding behind some starbucks logo or a cartoon picture??? (not pointing you out Bert, your avy just came to mind as an example there). I mean to me, that just makes the guy doing the bashing look like an asshole AND a coward at the same time. Even after some of the senior guys have admitted that I give solid advice SO FAR, why do people still feel the need to say shit like "he's not a trainer" or "he's not a competitive bodybuilder, so why listen to him"? Saying your opinion is one thing, but trying SO hard to discredit someone when my facts are RIGHT IN YOUR FACE, comes off as just what I said above, cowardly and like an asshole. None of this is directed to you though Hawaiian, as I know and appreciate all of your positive comments man.
Having said all of that, DAMNIT ALL I would prefer my thread be left for anyone who has a question for me regarding workout/diet.

[big_dom85]

Having said all of that, DAMNIT ALL I would prefer my thread be left for anyone who has a question for me regarding workout/diet.

Forsure! so if you dont mind Arch, post you workout, and split that you have been performing, and also include how much cardio, if any you did.

[Archangel.]

Forsure! so if you dont mind Arch, post you workout, and split that you have been performing, and also include how much cardio, if any you did.

I answered this for you in the members pics section (saw it there first)

[big_dom85]

I answered this for you in the members pics section (saw it there first)

My bad dude, I didn't check that out yet. i'll go look now, Ty.

[oldschoolfitness]

hey arch seen you was going to be gone for a while and haven't checked in oops!! but in regards to the dc results i have really enjoyed to variety and for some reason it really inspired me to start a cardio routine (exercise bike, boxing, jogging) 3x week and cleaned up my diet. nothing hard just eating more fruits, veggies, and more smart eating than anything. and i have stuck the gear back for almost 3 months now because i am pleased with the training so much. currentley 6'3 and at 225lbs i have been measured and told bf was around 8 % (i'm no expert) but i got the mid section coming along very nicley.

[Ajc330]

i had to log back on to tip my hat to archangel for lying about his pictrures and time scale im laughing at you

[Archangel.]

i had to log back on to tip my hat to archangel for lying about his pictrures and time scale im laughing at you

I don't really understand what you're saying here...

[big_dom85]

looking fuucking huge Ajc330, grats on being normal.

[The Titan99]

Hey man, everything's going great here. Got 2 weeks left on my reload and I'm still pushing more weight and losing BF. I sent my proposed Deload/ Reload to Ronnie and just wanted to see what you think.

I was hoping you could advise me on my Reload/Deload split. I had some volume issues that I think I solved with this Reload. It's working pretty good so far anyway!

The thing is, I train in my own Gym and don't have a Smith machine or cross-over cables or a full set of dumbells (yet). I have an incline/decline bench with leg extension/leg curl attachment, reversible Preacher attachment, Olympic Bar, EZ Bar, Pull up/Dip stand and a couple of old Dumbells for Laterals and what you see on my workout sheet. I also have an elliptical cardio machine. After my Deload I will have a full set of dumbells, ready for the next Reload. I was wondering what you thought of my proposed Deload (I feel like there are volume issues here), and what you might change in the next Reload considering I'll have the dumbells by then.

Here's what I'm currently doing Reload-wise.

8 WEEK RELOAD
Mon - Chest/Shoulders -Flat Bench Press 3 x 4-6,8,10 Incline Bench 3 x 8,8,9 - Decline bench - Prep Set, 3 x 8,9,10- - Shoulders - Vert Rows 3 x 4-6,8,10 Side Laterals 3 x 8,9,10 Rear Laterals 3 x 8,9,10 AM Cardio 30 Min

Tues - Back - Wide Grip pull ups 3 x 12,10,9 - EZ Bar Pull-overs 3 x 6,8,10 - Bent Over Wide Grip Rows Prep Set, 4 x 4-6,8,9,10 - Supported one hand Rows 3 x 8,8,10 - Deadlift, Prep, 3 x 2-4,6,8 Shrugs 6 x 8,9,10,11,12,13 AM Cardio 30 Min

Wed - Abs - Weighted Decline situps 4 x 16,13,10,9 Weighted crunchs 4 x 20,16,14,12 - Leg raises 3 x Failure AM Cardio 30 Min

Thurs - Legs - Squats, Prep Set, 4 x 4-6,8,9,8 Leg Extensions 4 x 7,8,8,8 Leg Curls 4 x 8,9,9,10 Standing Calf Raises 6 x 14,12,12,10 AM Cardio 30 Min

Fri - Arms -Spider Barbell Curls 4 x 8,9,10,12 - Hammer Curls 3 x 8,9,10 - EZ Bar Preacher Curls 3 x 8,9,10 - Triceps - Decline Skull Crushers 4 x 8,9,10,12 - Over Head Tricep Extensions 3 x 6,8,10 Dips 3 x Failure No Cardio

Sat - OFF

Sun - 30 Min Cardio

This is my proposed Deload.

2 WEEK DELOAD
Mon - Chest/Triceps -Flat Bench Press 2 x 4-6,8 Incline Bench 2 x 8,12 - Decline bench 2 x 8,12 Triceps - Decline Skull Crushers 2 x 8,9 - Over Head Triceps Extensions 2 x 6,8 Dips 2 x Failure AM Cardio 30 Min
Tues - OFF
Wed - Back/Biceps - Wide Grip pull ups 2 x 12,10 - EZ Bar Pull-overs 2 x 6,8,10 - Bent Over Wide Grip Rows Prep Set, 2 x 4-6,10 - Supported one hand Rows 1 x 8-10 - Deadlift, Prep, 2 x 2-4,8 Shrugs 3 x 8,9,10 Spider Barbell Curls 2 x 8,9 - Hammer Curls 2 x 8,9 - EZ Bar Preacher Curls 2 x 8,9 AM Cardio 30 Min
Thurs - OFF
Fri -Legs/ Shoulders/Abs -Legs - Squats, Prep Set, 2 x 4-6,8 Leg Extensions 2 x 7,8 Leg Curls 2 x 8,9 Standing Calf Raises 2 x 14,12 Shoulders - Military Press 2 x 4-6,12 Side Laterals 2 x 8,12 Rear Laterals 2 x 8,12 Abs - Weighted Decline sit ups 2 x 16,12 Weighted crunches 2 x 20,16 - Leg raises 2 x Failure AM Cardio 30 Min
Sat - OFF
Sun - AM Cardio 30 Min

Thanks a lot Ronnie.

[Archangel.]

Hey man, everything's going great here. Got 2 weeks left on my reload and I'm still pushing more weight and losing BF. I sent my proposed Deload/ Reload to Ronnie and just wanted to see what you think.

I was hoping you could advise me on my Reload/Deload split. I had some volume issues that I think I solved with this Reload. It's working pretty good so far anyway!

The thing is, I train in my own Gym and don't have a Smith machine or cross-over cables or a full set of dumbells (yet). I have an incline/decline bench with leg extension/leg curl attachment, reversible Preacher attachment, Olympic Bar, EZ Bar, Pull up/Dip stand and a couple of old Dumbells for Laterals and what you see on my workout sheet. I also have an elliptical cardio machine. After my Deload I will have a full set of dumbells, ready for the next Reload. I was wondering what you thought of my proposed Deload (I feel like there are volume issues here), and what you might change in the next Reload considering I'll have the dumbells by then.

Here's what I'm currently doing Reload-wise.

8 WEEK RELOAD
Mon - Chest/Shoulders -Flat Bench Press 3 x 4-6,8,10 Incline Bench 3 x 8,8,9 - Decline bench - Prep Set, 3 x 8,9,10- - Shoulders - Vert Rows 3 x 4-6,8,10 Side Laterals 3 x 8,9,10 Rear Laterals 3 x 8,9,10 AM Cardio 30 Min

Tues - Back - Wide Grip pull ups 3 x 12,10,9 - EZ Bar Pull-overs 3 x 6,8,10 - Bent Over Wide Grip Rows Prep Set, 4 x 4-6,8,9,10 - Supported one hand Rows 3 x 8,8,10 - Deadlift, Prep, 3 x 2-4,6,8 Shrugs 6 x 8,9,10,11,12,13 AM Cardio 30 Min

Wed - Abs - Weighted Decline situps 4 x 16,13,10,9 Weighted crunchs 4 x 20,16,14,12 - Leg raises 3 x Failure AM Cardio 30 Min

Thurs - Legs - Squats, Prep Set, 4 x 4-6,8,9,8 Leg Extensions 4 x 7,8,8,8 Leg Curls 4 x 8,9,9,10 Standing Calf Raises 6 x 14,12,12,10 AM Cardio 30 Min

Fri - Arms -Spider Barbell Curls 4 x 8,9,10,12 - Hammer Curls 3 x 8,9,10 - EZ Bar Preacher Curls 3 x 8,9,10 - Triceps - Decline Skull Crushers 4 x 8,9,10,12 - Over Head Tricep Extensions 3 x 6,8,10 Dips 3 x Failure No Cardio

Sat - OFF

Sun - 30 Min Cardio

This is my proposed Deload.

2 WEEK DELOAD
Mon - Chest/Triceps -Flat Bench Press 2 x 4-6,8 Incline Bench 2 x 8,12 - Decline bench 2 x 8,12 Triceps - Decline Skull Crushers 2 x 8,9 - Over Head Triceps Extensions 2 x 6,8 Dips 2 x Failure AM Cardio 30 Min
Tues - OFF
Wed - Back/Biceps - Wide Grip pull ups 2 x 12,10 - EZ Bar Pull-overs 2 x 6,8,10 - Bent Over Wide Grip Rows Prep Set, 2 x 4-6,10 - Supported one hand Rows 1 x 8-10 - Deadlift, Prep, 2 x 2-4,8 Shrugs 3 x 8,9,10 Spider Barbell Curls 2 x 8,9 - Hammer Curls 2 x 8,9 - EZ Bar Preacher Curls 2 x 8,9 AM Cardio 30 Min
Thurs - OFF
Fri -Legs/ Shoulders/Abs -Legs - Squats, Prep Set, 2 x 4-6,8 Leg Extensions 2 x 7,8 Leg Curls 2 x 8,9 Standing Calf Raises 2 x 14,12 Shoulders - Military Press 2 x 4-6,12 Side Laterals 2 x 8,12 Rear Laterals 2 x 8,12 Abs - Weighted Decline sit ups 2 x 16,12 Weighted crunches 2 x 20,16 - Leg raises 2 x Failure AM Cardio 30 Min
Sat - OFF
Sun - AM Cardio 30 Min

Thanks a lot Ronnie.

You know what bud, I saw Ron answer this for you, and I pretty much agree with what he said other than not working shoulders the same day as chest. Maybe it's an individual thing, but it works great for me.