This is my final week of doing a 5 day single body part split.

The workout is as follows;

Bench 3x8 (progressive weight)
Incline Bench 3x10
Reverse bench 3x20
Dips 2xMAX
Flies 6x15
BB rows 4x8 (o/h 2sets, u/h 2sets)
Cable Rows to Chest 4x15

Squats 2x8 (heaviest i can handle, nice and deep)
Anderson Squats 3x15 (both legs = 1 set)
Front squats 3x15
Seated Calf Raise 4x20
Glute Kickbacks 3x15
Leg curls 3x10
Adductors 4x20
Leg Ex 1x30

BB curl 4x12
Incline curl 3x12
Outer-Hammer Curls 3x12
French Press 3x10
Pulldowns 3x10

BB Press 4x8 (2 Sets BTN, 2 Sets Front)
Arny Press 3x10
Reverse flies 3x10
Lateral Raises 3x10
BB Front raise 2x10
Upright Rows 3x12
Shrugs 4x10

Deadlifts (or below Knee partials) 3-6 reps x many, many sets
Pull Ups 3xMAX
Close-Reverse grip 4x10
Machine Pullovers 4x10
DB Row 4x10
Hypers 2x15

Then I'm moving onto a low volume workout working each muscle group twice a week that'll be heavier and higher intensity.

This workout right now more about getting reps/sets and pump in varying between heavy,light or medium weight.

Diets getting up to scratch, less slip ups that I usually have due to lack of preparation too.

My diet mainly consists of sweet potatoes with tuna/beans. Rice and chicken. Bananas. Beans/eggs on toast and lots of cereal. Need to tone down on the dairy products.

Will post up pics of me soon to help track progress, dont get jealous guys