Seven years ago after being in a major prison disturbance I decided it was time to get serious with my diet and training.  I had always trained but it was more for looks, I learned quickly that my training needed to be more intense and serious because it now has much more meaning.  During the fight my mind was ready to act but my body wouldn't move and this scared me.  I got thrown to the ground and never even saw it coming.  Today seven years later I know that I have given myself the best chance to not only help myself but the other staff I work with.  This means a lot to me because the staff with whom I work are not only co-workers they are my close and best friends.  Yes, there will always be someone tougher and stronger. Like I said I want to give myself the best chance I can and if muscle is a deterrent well I'm all for it.  Also around this time my sisters children were born and I knew I wanted to be a fun upbeat uncle that could play and roll around on the floor with them.  I must admit this is getting a little harder due to the fact I'm gaining so much muscle mass.  Trust me this is a good problem to have!  I train instinctively which means I train the body parts that feel the most rested and fresh on a particular day.  For example, if my chest is a little sore on chest day but my arms feel good then I go ahead and train arms.  Usually the sore body part is then recovered and I will go ahead and hit that part the next workout.  I also don't have set days off.  Once again this is totally instinctive.  If I sleep well and feel ready to go 100% in the gym well then I'll rip it up.  If I feel run down or tired I'll just sleep in and recover.  I feel this approach to training keeps me motivated and doesn't cause burn out.  I have been know to train everyday for two weeks.  This would be over-training for some but it has worked for me so I'm sticking with it.  Most of the time I train six days, one on and one day off with a training split which looks something like this: Legs on Monday, Chest on Tuesday, Back on Wednesday, Arms on Thursday, Shoulders on Friday then an off day and repeat.  Repeating the cycle over and over again for years on end is the true key to success.  I train one body part a day with calves and ABS trained three times a week.  Calves and ABS are usually trained after chest, shoulders, or arm day.  I do group bis/tris together on their own day as well as quads/hamstrings on another day.  I sleep eight hours every night and make sure to get plenty of clean calories in my diet eating every two hours before and after training.  I don't believe in over-training I believe in under recuperating!  Here is an example of my training exercises remember I believe in High Volume with little rest between sets approx. 45 seconds.  I am a bodybuilder not a power lifter so the quick rest is good for cardio and an awesome pump.  My style of training has also been called Blood Volume Training which means I am trying to get as much blood in the desired muscle as possible.

Here is an example of a typical week of workouts:

I use a pyramid approach to my training this helps me to warm up as well as get plenty of blood into the muscle for a awesome pump.  For example my first set is usually 20 reps then more weight is added and my next set will consist of 12-15 reps.  For the third set the weight is increased again and I will complete 8-10 reps and for the forth and final set more weight is added and I will strive for 6-8 reps.  I also like to drop the weight and get a finishing set of 20 reps for a maximum pump.  I like to keep my training fun and simple so remember K.I.S.S. meaning Keep It Simple Stupid and enjoy yourself.  Remember the gym time is your time so no cell phones or distractions allowed.  Your have goals stick with them and don't ever let anyone tell you that you can't achieve your desired look.  Be serious in the gym for the best results.  I look at my training as part of my job so my day begins in the gym.  I do not talk and I have never felt the need to be polite when I train.  It's just me and my headphones at war with the iron and I would not have it any other way.  I say hello to my friends but they know me and my goals so they are sure to stay out of my path of destruction.  I would rather try and lead by example then by talking.