Shawn Ray

From an article Shawn Ray wrote: "Below is a "Snap Shot" of some Basic exercises, reps and sets that helped me achieve a Hall of Fame Physique and my Pro Card after 3 years of competition on the amateur level":

Dumbbell Bench Press- I typically begin with a pair of 50lb Dumbbells for 20 Reps (Stretch & Squeeze). Each subsequent Set I would pick up heavier and heavier Dumbbells and my Reps would drop accordingly.
1- 75lbs for 15 Reps
2- 100lbs for 12 Reps
3- 125lbs for 10 Reps
4- 150lbs for 8 Reps

Flat Bench Flyes- My number 2 exercise as I am flush with blood, I have a good pump and I'm thoroughly warmed up by now.
1- 45lbs for 15 Reps
2- 55lbs for 12 Reps
3- 60lbs for 10 Reps
4- 65lbs for 8 Reps

Shawn's off-season diet:

6AM - 10 egg whites, 3 yolks, large oatmeal, ground beef, whole wheat toast 

9AM - New York steaks, baked potato, nuts 

12PM - 3 large chicken breasts, steamed rice, almonds 

3PM - 1lb ground beef, pasta, mushrooms, peppers, etc. 

6PM - 12 egg whites, 1 yolk, oatmeal with banana or strawberries 

9PM - 2 slices whole wheat bread with jelly & peanut butter