Hey Shelby, this wouldnt fit in the question and answer.

Describe to me what changes you want to make in your physique in 2010.
For 2010 I want to be bigger and leaner! HA! Don't we all now!! LOL. Realistically, I want to add size to my arms and chest. Right now I am 6'2.5", 235 and 10% b/f. I would be considered tall and lanky so even though 18" arms look big on some I feel I need to add at least an inch there, and hope to add 1/2" in 2010 to get closer to my goals. Size on my forearms too as they are long. Also, my chest has always been a weak point for me. My shoulders and legs overpower my chest and I would like to bring that up as well. My bench press stinks as well. My PR is 295, while my squat is 480 and deadlift is 600. So that needs to go up as well.

2010 goals (Sparknotes version)
-add size to chest, upper arms, forearms.
-increase bench press
-move further North of Vag
-get more tail!

Also tell me how you plan on achieving these changes.
-currently I am shedding some bodyfat for a two week vacation in Florida over x-mas. Venice actually! Will get down to about 225ish.

I am currently using 5/3/1 with the bodybuilder assistance exercise. For 2010 I am going to lift 4 days a week. The first 8 weeks I am going to focus on working the muscle (for size), then the next 8 weeks focus on working the lifts (for strength). Not going to use straps either as this has been working well to bring forearms up so far. On squat day, I will do more quad work and on deadlift day I will do more hamstring work. On military= more bicep work, and bench day= more tricep work. Adding board presses to help with mid and lock out strength. Starting with two board.

Monday: Squat day, quad focus.
A1. Cleans
A1. TKE's
B. Squats using 5/3/1 scheme
C1. Hack squat or powersquat for quads
C2. Ab exercise
D1. Leg ext
D2. Calf exercise
-finish with 10-15 min cardio

Tuesday: Military
A. Military 5/3/1
B1. Pullups or chins
B2. Some type of pushup
C1. Rear delt exercise
C2. Bicep exercise
C3. Tricep exercise
D. Another bicep exercise
-finish with some cardio for 15 min

Thursday: Deads, hamstring focus
A. Deads, 5/3/1
B1. Hamstring low/back such as GM or RDL
B2. Abs
C1. Leg curls
C2. Lunge exercise
C3. Calf exercise
-some cardio

Friday: Bench
A. Bench, 5/3/1
B1. Incline or board presses
B2. Some type of row
C1. Chest flyes
C2. Tricep exercise
C3. Bicep exercise
-some cardio

Wednesday and Saturday I may add some cardio, 30min or so to keep fat gain at bay. I have a hard time getting above 245 pounds. I just seem to stall out there. I plan to make my training days high to super high carb days (700-800g), and my off days medium days (around 300). Once I stall on that then I will add more healthy fats to the medium days. I will be around 225 by x-mas time and plan to get to 250+ by april. Then I am going to slowly cut back down and I would like to do a show in the later summer/fall time in Michigan. I will contact Shelby for contest prep as I have done a couple preps by myself and am always afraid of losing size and I sacrafice my conditioning. I just feel at over 6'2" I need to be 215+ ripped to be competitive at a regional show.

and to get more tail: Be a badass and grow a beard like Wolverine!!!

-Ryno, OUT!

thanks Ryan,
Shelby Starnes