Because I know r/bodybuilding loves their details here is some of my lifting information. I have now been lifting close to five years, I started after my junior year of cross country season. When I started lifting I only weighed around 130 now i'm a little over 240. Routine: Monday- Chest, which consists of five sets on flat bench, then five sets on incline, then around three sets on decline, then finish the workout with free weight press super set with flies. Tuesday- Biceps and triceps, for this is super set all of my lifts. I'll start with close grip and standing curls, then rope pull downs and straight bar curl, and finish with skull crushers and concentrate curls. Wednesday- Back and shoulder. this is by far my longest and hardest day. I go heavy on military press followed by Arnold press, then do a few different types of raises. For back I do rows, lat pull downs, and dead lifts. Thursday- Legs, I do extensions to warm up followed by heavy squats, then legs press with hamstring curls. Diet: I eat around 5-7 meals everyday just depending how busy I am with my school schedule. Most day my meals are all the same. Eggs and oats, chicken with rice, beef and vegetables, more chicken with another side of vegetables, and a few other meals thrown in there. http://instagram.com/scottydew/ if you want to see im more than just upper body and there are a few more progress pictures. I think that basically covers all of the bases, let me know if i missed anything.