JPH, I will have the pee in the mail on Monday just pm me your address. [8D]
Patriot, I am not as brave as you. Posting half naked pics of myself for you stare at ...? I don't know, just can't do it. [;)]
MSHunter, My schedule at work is a 6 day on 3 day off schedule. Day 1, run a mile. Then work chest, back, shoulders and legs. All my lifts are 3X10's with the last set going until muscle failure. Day 2, run a mile. work abs and lower back. Day 3, another mile. Work biceps, triceps, forearms and legs. Day 4, another mile, Chest, Back, Shoulders, and legs. I don't do the same lifts as the first day I change them up and try to hit the same muscles from different angles. Day 5, another mile. Work abs and lower back. Day 6, run that mile. Biceps, triceps, forearms, and legs with different lifts. Days off, didn't do much just tried to stay active around the house and let my body rest.
I added protein supplement to my diet and increased the amount of good food that I eat. Such as lean meat (venison) and fruits and veggies. The hardest part was making sure I was eating enough so I didn't lose weight, trying to keep your calories up is harder then it sounds. I also was constantly trying to run my mile faster and faster pushing myself to beat the previous time.
I can post the exact lifts that I was doing if you want but I think you get the general picture.