Chest today Ill post routine when i get back...

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Originally posted by chach Chest today Ill post routine when i get back...

I'll beat you to it. I just came back from doing chest myself.

Incline Bench Press (Dumbells)
1x12 30lbs
3x10 45lbs

Military Press
3x8 85lbs

Dips
3x6

Flys
3x10 27.5lbs

Reverse Flies (Cable)
3x10 25lbs

All the weights are low 'cuz I havent been in the gym for a month, but this routine will destroy your shoulder/pecs. You guys can try it out, adjusting the weight to taste. I've had really good results with this one. I use it when I'm trying to boost my bench press. It targets all the crucial parts that need to be in shape for big bench presses.

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Orbax At that point you kind of crossed the rubicon and you might as well lay siege to Rome

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Originally posted by chimera66 Lifting weights increases muscle mass which in turn helps speed up your metabolism so whoever told you not to lift weights is wrong. You need to eat often because your body is like a machine, if you want it to continue working you need to give it energy. When you are constantly eating (good foods) your body is working not remaining stagnant. As for pills I detest weight loss pills, do what you can naturally and it'll come off. I'm a girl too and I have friends who take whatever pills and they only work for so long. If you truly want to be healthy and remain healthy you have to change your eating and exercise habits. Don't expect quick huge results because it takes time. Also I've lost about 30lbs without taking any type of pills and have remained my current size for a while...keep in mind when I was chubby I was still exercising all the time but my eating habits were awful.

This is very true, but there is another very important factor in determining your body's metabolism and that is mental health/stress level. Too often I see people who work out and try unsucessfully to lose weight when their diet and routine are not bad by themselves but their stress levels inhibit their metabolism from speeding up. A healthy mentality promotes a healthy body, as corny as that sounds. Well actually, it's moreso that an unhealthy mentality does not promote a healthy body, but either way stress can often be a factor that people don't pay attention to and it really, really can hurt your metabolism.

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when your boss asks why youre quitting you can just say

sorry man, my incline bench max dropped 10% over the last 3 months , i cant afford any more losses to my routine

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Originally posted by Orbax when your boss asks why youre quitting you can just say sorry man, my incline bench max dropped 10% over the last 3 months , i cant afford any more losses to my routine

....and then give him a crab pose right there IN THE FACE!

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Chest

Bench

10x 145
10x 165
8x 175
6 x 185
4x 215

Incline machine press one arm at a time

10x 130
8x 140
6x 140

DB flys

10x 60
10x 60
10x 60

Cable crossovers

10x60
8x 60
8x 60

ugh i can already feel my chest shredded lulz

OH an Orbax i got beer finally w00t! but im going out tonight so i cant have one with my chicken!

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Originally posted by Dyshein This is very true, but there is another very important factor in determining your body's metabolism and that is mental health/stress level. Too often I see people who work out and try unsucessfully to lose weight when their diet and routine are not bad by themselves but their stress levels inhibit their metabolism from speeding up. A healthy mentality promotes a healthy body, as corny as that sounds. Well actually, it's moreso that an unhealthy mentality does not promote a healthy body, but either way stress can often be a factor that people don't pay attention to and it really, really can hurt your metabolism.

Stress definitely has a huge affect along with things like sleep. I do agree though that you need a healthy mentality.

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Originally posted by Ygrene I once saw Swamper peel off 4 or 5 $100 bills from a fat roll and say this to Donald Trump: "Go clean yourself up; you look like a bum.". And then he threw the bills right in Trump's face/hair! Then Swamper and his entourage of 30, who were all wearing TA monogramed Rolexes, left the room and flew to Hawaii for a few hours because Del wanted fresh coconut. To his defense, Trump didn't even really look like a bum.

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Originally posted by get nyce chest Well first start off with flat and incline bench. that'll hit up you're chest. you can also do close grip bench but be sure to put on clamps at the end of your bench bar so the weights don't slide off...you can also use your ez curl bar for this exercise since it's not as wide and easier to balance. back take the bench bar off the bench lay it on the floor, add your weights on the side so its standing on the floor, feet shoulder width apart, stand infront bent over at almost a 90 degree angle...be sure to keep your back straight and knees semi bent. grab the bar and pull up into your chest, that should hit your back - you can also do this with your ez curl bar as well. shoulders military press! you can do this sitting in a chair or something that will keep your back flat up against. and well it is what it is, military press. you sit and press the weight over your head, as you bring the weight down to your chin/mouth area press up again. some press behind their head, i'm not much of a fan lowering behind my head then pressing up but it does target much better. triceps lay on your bench with your ez curl bar, hold the bar about your face like in bench position, keep your elbows at 90 degrees and lower the bar behind your head, extend back up, that should hit your triceps. biceps ez bar curls, bench bar/flat bar curls, reverse ez bar curls (hand grip on top versus on the bottom like a normal barbell curl) abs there's too many for you to do all done without weights and on flat surfaces.

Thanks, I'll be saving this and probably using it. I know nothing so anything helps

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also in my first page in this entire thread i have a beginners work out routine with animated movies showing how each one is done

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Originally posted by chach OH an Orbax i got beer finally w00t! but im going out tonight so i cant have one with my chicken!

You idiot dont go drink beer!

chest this morning

3x12rep dips
4x10rep flat bench
4x12rep cable cross
4x10rep decline bench
4x10rep overhead pulls on flat bench
4x15rep close grip barbell press

2miles running

hanging leg lifts, machine crunch, and weighted oblique twist to finish my abs off

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