NEW WORKOUT PLAN OF ATTACK!
not only is my goal bodybuilding, but moreso to become kinda like a linebacker/MMA.... where they are big but ripped....very strong, but also very fast, and extremely athletic. kinda like from watchin Brock lesnar/the rock's training montage's leading up to summerslam in 02 i think....anyway, thats my goals...get cut to <10% BF, with abs...keep size and increase strength, and become alot more athletic. not only for bb'ing and wanting to do a show next year, but also for being a police officer for work.
I worked with UnlimitedSteel(from bb.com) closely on this program, and I think together(mostly him) we put together a winner for me. i needed more structure as to when, so im considering this like being on a team. practice dates and times are set, and they WILL be done every week(note, weather may affect sprint work...hazard of living in Indiana...eventually snow/ice, but for now thunderstorms/heavy rain..not lately though)
I will follow this plan for 4 weeks from the week of 9/19 thru the week of 10/10. Around 10/14 I will reevaluate and change as needed. With my diet in alot better order, and supplements back as a part of my routine, and with this program, I expect to visibly see VERY noticeable results by 10/15. this is going from 4 day split to 3, with a switch from low intensity cardio to high intensity. *I will still do low-intensity walks as needed/wanted*
week 1 is the same setup as every week will be, only changes will be added reps/set, etc
WEEK 1:
MONDAY:
AM->SPRINT WORK:
11 basketball court sprints. full recovery.
PM->Back, Biceps, Traps, Abs
WED:
AM->SPRINT WORK/AGILITY WORK:
2 "Yardie suicides"(see 9/15 workout) 75% recovery, agility drills(probably 8's)
PM->Chest, Triceps, Delts, forearms
FRI:
AM->SPRINT WORK:
8 20M hill sprints, walk back recovery
PM->Legs, Abs, Obliques, Traps | 
