Here is what I'm doing right now. I will change it up to keep it fresh... I am going to try working each body part 2x/week in the near future. As for weights and reps, that is variable. Sometimes its higher reps with short rest periods to burn calories during the workout. Other times I go real heavy (especially on deads because of the rush!). with longer rest periods to break through a plateau. The key is to keep the body confused, not allowing it to adapt, plus it keeps me more engaged. I'd like to do more power work but I do not have a reliable training partner, which is a necessity when you start stacking on the plates.

Chest
DB Press
Incl Bench
Decl Bench
DB Fly
Tris
Cable overhead tri ext w/rope
Tri press down
1 arm db behind head tri raise

Back
Deadlift
Hammer strength iso low row
Pull Ups
1 arm row
Bi's
Seated incline curl
Concentration curl
Preacher curl-ez bar.. 3 diff grips to get the forearms as well

Shoulders
Military Press
Hammer Shoulder Press
Nautilus Shoulder Lateral mach
Barbel raise
Rear delt cable fly
Traps
Trap bar shrug
behind back upright row

Legs
Squats
Super slow leg press
Leg Curl
Straight leg deadlift
Seated Calf
Standing Calf
(try not to puke)

Abs
nautilus crunch
captain chair crunch
cybex torso
v-situp

[Cardio]
30 min 3x/week
running/stairs/elliptical

3 mile walk w/ the dog @ night

Weekends off from the weights, usually do something fun. I really need more seat time on my stumpjumper! Plenty of hiking around here, but lately, I've been exploring the trails with the truck.

Nutrition
20g protein meal replacement drink mixed w/ milk for 8g extra protein 3x/day Includes 3g creatine, bcaa's and other. Lots of water about 3 quarts/day. Food: wherever and whenever as long as it is eating clean!

Isopure on occasion to lean down

Muscle milk has way too much saturated fat.

Muscle-Tech is ok but their marketing is way overboard. They make some good stuff, but its costly. If you follow their dosage, you end up with expensive urine!