nice link, thanks!

Another question is, do you guys normally go to the gym in doing only upper body or lower body. In other words, what's your workout week look like?

I've been going 2 times a week and doing a full body work out each day for about 2 hours. I'm imagining it's probably better going to the gym 4 times a week and doing 1 hours each concentrating on certain muscles? what's your guy's opinions?