work out 30 min 4 x week...instead of lunch. Sunday....arms, Monday chest/back Tuesday shoulders/back Wednesday arms/chest then I jog on fridays 1-3 miles.....depends on how I feel. I love my buddy at work for getting my ass into the gym..... He is awesome. If he had more frame he would be a frreaking BEAST. @ 5'8" 190 lbs....working out with 285 on the bench, 3 sets of 16 pull ups and 380 on deadlifts..... yeah... i listen when hes says sh*t!