Guys, here's what I am doing at the present as I just switched from an 8 week cycle of 1 body part pre day. Opinions are appreciated. There are some exercises I AVOID due to a R knee meniscus tear and a slap tear of my R shoulder labrum...thank you CA 33 for the gravel that helped me kiss my Ducati goodbye! LOL...

Monday Chest, Biceps, and Triceps
Hammer Strength Bench Press x 4 sets (10/8/6/6)
HS Incline Bench x 4 sets (10/8/6/6)
Wide Machine Flyes (3 x 8)
Preacher Curls x 4 sets (10/8/6/6)
Standing Curls (3 x 8)
HS Plate loaded dips (10/8/6/6)
Rope Pushdowns (3 x 8)
*Cardio if time allows-I work nights and sometimes it's tough to get it in.

Tues=Cardio x 25 mins of L6 on steps fat burner mode and abs

Wednesday Legs
Squats x 4 sets (10/8/6/6)
Stiff Legged Dead Lifts (10/8/6/6)
Seated Hamstring Curls (10/8/6/6)
Standing Calves (20/15/12/12/15/20)
Slanted Calves (20/15/12/12/15/20)
NO CARDIO

Thursday=repeat cardio and abs from Tuesday

Friday Back and Shoulders
HS Shoulder Press (10/8/6/6)
Shrugs (10/8/6/6)
Side Lateral Raises (3 x 8)
Rear Delts (3 x 8)
Cable Rows (10/8/6/6)
Reverse Grip Lat Pull Downs HS (10/8/6/6)
Good Mornings (3 x 8)
*Cardio if time allows at 25 mins.

Saturday=abs and cardio

I try my best to stick to this weekly, but working nights sometimes makes missing a cardio day almost a necessity. It sucks because I want to drop BF.

Also, I've been thinking about just supplementing and taking in protein shakes all day after a morning meal of 6 egg whites, 2 yolks, 5 oz. LGB, and 1 cup of oatmeal. Not crazy about the idea, but it's worked like a charm for me in years past when I've been stuck. So it would be like 1 meal and then 5 shakes of 2 scoops UMP with some H2O and either pineapple, strawberries, or 1/2 grapefruit on the side.

Thoughts?

Forgot to mention...5'8", 197 lbs, 16%BF.

I've sorta been stuck there a while...talked with Frank and Jason about it in another post. Always did well with the Bev precontest diet till a couple years ago when it jsut stopped working for me. The only other thing that's ever worked was going straight to the protein shake only thing...dropped from 205 to 185 in just over 2 months.