Just to show some progress over the last year.
I've gone from 131 to 173 in a little over a year @ 5'7"
Arms March 2005 11.5"
Arms March 2006 14.25"
Chest March 2005 37.5"
Chest March 2005 43
Bench from 125 to 275
I eat about 3400 calories a day and intake about 200gms of Protein.
My goal is to get to 190lbs next year.
I do a 2 day split. I also use low volume.
Day 1: Chest 3-4x8 (Incline, Flat Bench) Tris 3x10(Close grip bench top 50% movement) Quads 3x8 (squats, lunges,)
Day 2: Back 3x10 (pullups/ bent over rows) Traps 4x8 (Barbell shrugs)
Bicep 4x12 (barbell curls..a little more volume) Hammies 3x8 (leg curls) 4x8 4x15 calf (standing and seated raises)