Today i benched 245 for the first time (7x's) and then did a total of 35 pull ups (the ones that Will Smith does in I Am Legend) to work my lats and whole upper back.

I tend to do chest and back on one day, biceps and tricepts on the next and shoulders and legs on the last. The fourth day is strickly abs and 1 hour long cardio.

During mid week, i try to do 20-30 minutes of cardio, whether its biking, running or boxing. Also, i tend to eat nearly 2000-2200 calories during the week and then drop between 1500-1700 on the weekends (especially if i go drinking during the night (where i only allow myself to add 500 calories on top of that (Bacardi (one shot) and diet cola is only 60 calories with 0 carbs or sugar so i can have a decent amount without really hurting my needs)))