First training cycle

Upper body day A

Incline bench - heavy 5 sets of 10 reps
Close grip bench - heavy 5 sets of 10 reps
Barbell shoulder press - heavy 5 sets of 10 reps
Wide grip pull ups - 80% effort x 5 sets, reps vary
Barbell rows - 80% of other day's weight 5 sets of 10 reps
straight bar curls - heavy 5 sets of 10 reps

Lower body day A

Dead lift - heavy 5 sets of 10 reps
Squat - 80% of other day's weight 5 sets of 10 reps
Leg Press - 80%  of other day's weight 5 sets of 10 reps
Leg curl - 5 sets of 10 reps
Calf raises - 3 x 12 reps
Leg Raises - 4 sets

Upper body day B

Pull ups - 5 sets of ? reps, max effort
Barbell rows - Heavy  5 sets of 10 reps
Incline bench - 80% of other days weight 5 sets of 10 reps
Close grip bench - 80% of other day's weight 5 sets of 10 reps
Barbell Press - 80% of other day's weight 5 sets of 10 reps
straight bar curls - 80% of other day's weight 5 sets of 10 reps

Lower body day B

Squat - heavy 5 sets of 10 reps
Dead lift - 80% of other day's weight  5 sets of 10 reps
Leg Press -  heavy 5 sets of 10 reps
Leg extension - heavy  5 sets of 10 reps
Calf raises - 3 x 30 reps
Leg raises

You follow this same routine for 4 weeks.  Then for the next 4
weeks you keep the exact same exercises in the same order
but change the reps for to 5 instead of 10.  So the next 4
weeks are 5 sets of 5 reps.

The final 3 weeks of this program is the power lifting phase. 
During these 3 weeks you keep the exact same exercise
in the same order but do 5 sets of 3 reps. Then you take
a week off for the 4th week and start fresh with 5 sets of 10.

A quick overview of this program is:

4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again.

Back on AD

After 4 months of doing a cutting cycle and preparing for my first ever fitness show, is time to plan for the future. Besides business plans, I am preparing for the next Naturals Bodybuilding show closest to next summer (2010).
I have 3 days back on a Ketogenic diet and I'm just waiting to feel my body adapting for me to have my first carb spike.
I've been keeping my diet simple and sees that as the days go by my I feel hungrier for the food I am supposed to eat which is a good thing since I am bulking up. I will be giving updates of my diet, some recipes here and there but right now I wont play with numbers only details.

As soon as I get up I have 200grms of DHEA, 1 tsp of glutamine, 1 tsp of leucince
I am aiming to put in my mouth around 3 OZ of meat with 10 almonds or nuts as my first meal.

Other supps Glutamine and leucince first thing in the morning, pre and post workout and last thing at night. 15 grms of fish oils and pre workout luekic and BCAA's

After that, during the whole day I eat until I feel full and my meals have con sits of:
Eggs with bacon/steak/chicken
Beef chilli
Beet stew
Chicken, bacon, egg salad
Pork Loin with homemade sauce
Steak

Snacking on leftovers or full fat cheese, protein and peanut butter or whey with coffee and cream.

M1

Pork skins

Cucumber (4am)

M2

2 eggs

1 organic sausage

3 strips of bacon

fish oils

M3

2 beef/pork patties

1/2 eggplant

Fresh Zucchini salad:

2 peeled zucchinis. Grate them or julienne

Drizzle olive oil

Sprinkle some salt

Pinch of ground pepper

Pinch of cinnamon

1 tablespoon of coconut flakes

M3

400ml of cold cofee

Natular whey (35grms)

2 tbls of cream

cinamon

PWO

2 servings of Nitro thch

creatine

M4

1/2 chicken breast

cucumber

M5

About 1/3 of a chicken

Sautee mushrooms in butter

Fish oils

Day 2 week 2

M1

Steak and eggs

Coffe and cream

Fish oils

M2

Beef patties

Salad

M3

3 oz of tuna in olive oil

M4

Beef patties

Zuchini

Caramelized onions

Fish oil

week 2

Well I must confess that yesterday Sunday after 4pm I had a maad evening! It started with Nachos and Chiken wings n 2 pints of beer. Then a medium french vanilla with a boston cream donut. Followed by one box of chips a hoy.

Monday

M1

Coffee and cream

M2

Steak, bacon and eggs

Black coffee

PWO

Creatine+2 servings of nitro tech

M4

4 Eggs n cheese on the fly

Pork skins

M5

2 small cans of olive oil tuna

M6

Ham and egg salas

pork skins

tea n cream

Fish oils

Lift:

BS 2x5@290

BP 2x5@205

DL 5x375

In 5 min:

Do 100 DU's

Row AMCalAP

got 37 cals did the 100Du's in 1:45min I think

Day 6

Breakfast

2 eggs

Ground beef

3 strips of bacon

Coffee w/cream

M2

2oz of cheese

Pork skins, alot of them!

Lunch

Fast fry steak with onion

Pork rings in vinegar

Veggies

Dinner

Beef stew

Then out of the blue I had 6 donuts from Tim Hortons and a Ben an Jerry's. It tasted like a piece of heaven

Day 4

Meal 1

About 1 cup of Beef Stew

Breakfast

2 eggs

3 strips of bacon

1 1/2 beef paties

Fish oil

Coffee n cream

PWO

2 scoops of nitro tech, 1 tsp of creatine

Same lift as Monday

Lunch

Paleo Chilli

Then some more chilli

Snack

60 grms of whey with flax seeds

Dinner

Chilli

FIsh oils

Then went out and had:

Chicken salad

Tea with cream

And a tiny slice of piza form mi wife's