My Programme
I chose a programme consisting in completely controlling he negative movement of the exercises. Basically I take 2 seconds on the positive movement and 4 seconds on the negative. I use as heavy weights I can for 15 reps and I rest 1 to 1.5 minutes in between sets. This should give me a deep burn and attack the muscles in a different way from the usual one. Remember that muscles respond to variations; once the get used to something they stay as they are, so you have to force them in different ways to make them addapt.
Still one hour cardio per session and under 100 grams carbs a day. Five days split with 2 days rest in between. Let`s see how it works 
