Well, I guess it's never to late to get in on this topic.
I got a gym membership at Lifetime Fitness last month. Started out weighing 170 with a body fat percentage of ~15% and benching 115 at 4 sets of 8-10 and 1 set of 4.
4 weeks later, Benching 155 at 4x8-10 + 165 at 1x4, weighed in yesterday at 178 and dropped down to a body fat rating of ~8%
My goal is to weigh 190-195 with about 3-5% body fat...
I rotate arms/chest/shoulders, lower body, and back/core, each day and then take one day off. I go down and shoot some hoops for cardio after lifting and run about 3 miles twice a week. I always take creatine and eat 2-4 boiled eggs depending on my appetite before workouts, and a protein shake (~40g protein) and glutamine after workouts. All this accompanied by a concious diet (making the decision to have a chicken sandwich instead of a burger,having a protein bar instead of a snickers, etc.) has really shown me great results so far. I'll keep posted with my results as time goes by...