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Squats improved my physique the most, as the increased my leg strength which in turn improved my bench and the amount of cardio I could do in a week.

Starting Stats:
Height: 5'7"
Weight: 169 lbs

Waist: 33 Inches
Right Forearm: 12 Inches
Left Forearm: 12 Inches
Right Bicep: 15 Inches
Left Bicep: 15 Inches
Chest: 40.25 Inches

Day 40: Legs/Shoulders

Squats
135x12
185x12
225x12
245x10
265x7

Leg Press

Day 39 Chest/Tri's

DB Incline
65x10
70x8
75x6
75x4

DB Decline
70x10

Day 38 Back/Bi's

Pullups
12
10
9

Hammer Curls
35x10
40x8

Day 36 Legs

Squats
185x10
225x10
275x7
225x10

Leg Press
45 lb plates

Chest/Tri's

BB Bench
135x10
155x10
185x8
195x6
205x4
225x2

Congrats guys keep up the great work!


Day 32 Back/Bi's

Pullups
10
10
10
8

check out the intermittent fasting thread in the advanced nutrition subforum.

There are a lot of people doing a diet like this. I do it when I'm at home on break because my family doesn't tend to...

Day 30 Legs

Decided to jog to the gym today for my cardio/legs day its normally just under 1.5 miles to the gym, but I took the long route around and it ended up being 7.75 miles. Took me an hour...

day 29: Chest/Tri's

DB Bench
70x12
75x10
80x6
85x4

DB Incline
50x10

quick update, been relaxing at the beach the last couple of days. Diet's been good as I've just avoided all snack foods and made good decisions when going out to eat. Had Fish and Veggie's last...

looking good man, how many days do you have left?

HIIT cardio on the elliptical is very good for you, I would just adjust the resistance. I don't do it on the elliptical, but I do it on the...

Day 24 Bi's/Back

Lat Pull Downs
110x10
120x10
130x8

Cable Rows
150x12
170x10

oddly enough for me I can go like 8-9 hours without food during the day while I'm on campus and busy...I get a few hunger bouts but there literally gone in no time.

However when I get home I'll...

Chest/Tri's

BB Bench
135x10
185x8
205x6(1 neg)
225x4(2 neg)
235x2(1 neg)
135x17

that's another thing I never do count carbs and fats, I just see how many cals/protein I'm taking in.

If your not getting enough carbs your body will let you know because you'll feel more tired in...

I think the bike's a much better workout, if your new to cardio or just starting up again the elliptical will probably be easier for you though.

yea its called estimating, its really not that hard. You can turn it into an exact science if you want to, but The fact of the matter is if you read the labels and estimate as you go. You'll come...

Legs

Squats
135x12
225x10
275x8
315x4
315x4 (one neg)

Power Cleans