What workout would you recommend?

[sic wil]

I used to work out a lot 4 or 5 years ago, but now that I've settled down I've gained a lot of fat. I used to have nice pecs, but now the pecs have transformed themselves into boobs. ...they jiggle...

Ugh.

Anyway, this is motivation enough to encourage me to start working out again. Do any of you 'cut' muthas have some workout advice, esp. in the chest area? I don't want big, awesome pecs again. I want to get rid of them!

 

[Koing]

Squat,
Bench Press,
Military Press,
Pull ups or if your feeling like a wuss bicep curls
Dips,
Variety of abs exercises at the end of your session alternated with:
Back exercises (supermans, hyper extension machine)

You use to work out. You got in to good shape from what I'm reading. Now you just have to DO IT AGAIN. No problems for you.

Eat less 'crappy/ garbage for food' and eat more fruit + vegetables.

DON'T DRINK BEER or eat deserts that you buy. Eat fruit.

Do some cardio (running, swimming, cycling (fasuto ), bball or anything else).

Lift weights every other day or 3x a week is perfectly fine.

Koing

 

[FlyLice]

Run, run, run, eat less, run, run, no fats, sugars, run, run.

 

[Zim Hosein]

DON'T DRINK BEER

:Q

 

[sic wil]

OMGWTFBBQNOBEER???!?!?!?!!

God, you're so right and so wrong at the same time.

 

[Koing]

Originally posted by: Zim Hosein

DON'T DRINK BEER

:Q

I don't like the taste of beer and it is useless calories anyway. Well if you want to bulk you can drink some as that will help to get overall calories in.

Koing

 

[FFactory0x]

Here

Max-OT

 

[sic wil]

Originally posted by: Koing
Squat,
Bench Press,
Military Press,
Pull ups or if your feeling like a wuss bicep curls
Dips,
Variety of abs exercises at the end of your session alternated with:
Back exercises (supermans, hyper extension machine)

You use to work out. You got in to good shape from what I'm reading. Now you just have to DO IT AGAIN. No problems for you.

Eat less 'crappy/ garbage for food' and eat more fruit + vegetables.

DON'T DRINK BEER or eat deserts that you buy. Eat fruit.

Do some cardio (running, swimming, cycling (fasuto ), bball or anything else).

Lift weights every other day or 3x a week is perfectly fine.

Koing

You're very true, but I was 'motivated' by Drill Sergeants. It's very different when you're out and on your own. I'm trying to find a workout buddy, but everyone else is as lazy as I am.

 

[NuclearNed]

dumbell bench press (flat and incline)
forward flyes

 

[Koing]

Originally posted by: sic wil

Originally posted by: Koing
Squat,
Bench Press,
Military Press,
Pull ups or if your feeling like a wuss bicep curls
Dips,
Variety of abs exercises at the end of your session alternated with:
Back exercises (supermans, hyper extension machine)

You use to work out. You got in to good shape from what I'm reading. Now you just have to DO IT AGAIN. No problems for you.

Eat less 'crappy/ garbage for food' and eat more fruit + vegetables.

DON'T DRINK BEER or eat deserts that you buy. Eat fruit.

Do some cardio (running, swimming, cycling (fasuto ), bball or anything else).

Lift weights every other day or 3x a week is perfectly fine.

Koing

You're very true, but I was 'motivated' by Drill Sergeants. It's very different when you're out and on your own. I'm trying to find a workout buddy, but everyone else is as lazy as I am.

Yeah that would be very different then.

Have you ever played Rugby? Join a local sport team in something.

Rugby? Football? Cricket? lol Bball etc

Koing

 

[StageLeft]

You're very true, but I was 'motivated' by Drill Sergeants. It's very different when you're out and on your own. I'm trying to find a workout buddy, but everyone else is as lazy as I am.

Don't bother then, you'll just fail anyway!

 

[LatinJones]

I know how you feel pal.

I'm a short and thin guy who used to work out obsessively. I was always really thin and tried to beef up but I never got past 120lbs. I got pretty cut and had some pretty nice pecs myself....Then I got married, started doing computer support, and was extremely lazy for 5 years.

So I gained about 30 pounds. I wouldn't call mine man boobs, but they are definately a little jiggly.

I just recently decided to start getting back in shape. Harder now since I have a kid.

My favorite workout. Shadow boxing. It will really work out your back and torso and it a good cardiovascular workout. Just don't do like I do and drink beer between rounds : )

 

[HN]

Koing - on the geekfitness site, you make mention of squat videos but i can't seem to find them (due to the redesign in progress?). Do you have link somewhere that i may access? I ask because i think did them completely wrong and did a number on my back for a week

 

[sic wil]

I DO play softball, but that's about it. I used to love to run until I hurt my knee in Iraq (no not from the enemy either). Thanks for all the advice so far, it's really refreshing seeing people offer advice.

 

[sic wil]

Originally posted by: Skoorb

You're very true, but I was 'motivated' by Drill Sergeants. It's very different when you're out and on your own. I'm trying to find a workout buddy, but everyone else is as lazy as I am.

Don't bother then, you'll just fail anyway!

Thanks for pointing out my melancholy. It's kinda a wake-up call. I didn't realize I was making myself out like that.

 

[alexeikgb]

Originally posted by: Koing
Squat,
Bench Press,
Military Press,
Pull ups or if your feeling like a wuss bicep curls
Dips,
Variety of abs exercises at the end of your session alternated with:
Back exercises (supermans, hyper extension machine)

You use to work out. You got in to good shape from what I'm reading. Now you just have to DO IT AGAIN. No problems for you.

Eat less 'crappy/ garbage for food' and eat more fruit + vegetables.

DON'T DRINK BEER or eat deserts that you buy. Eat fruit.

Do some cardio (running, swimming, cycling (fasuto ), bball or anything else).

Lift weights every other day or 3x a week is perfectly fine.

Koing

Hey Koing what do you weigh, im curious cuz i saw ur squat videos and was wondering what % of ur bodyweight u squat.

 

[Yossarian]

Just buy a manssiere (or bro if you prefer) and be happy with yourself

 

[StageLeft]

Originally posted by: HN
Koing - on the geekfitness site, you make mention of squat videos but i can't seem to find them (due to the redesign in progress?). Do you have link somewhere that i may access? I ask because i think did them completely wrong and did a number on my back for a week

I was doing squats wrong for years. I did my first workout last night using info garnered from here and found the advice good, specifically centering my mass not on the balls of my feet, but on my heels. My knees were the issue. My back hasn't been one with squats for a whlie, but he also addresses back in the article.

 

[desteffy]

Dont forget, workout is only half of it, you may need to revise your diet as well.

 

[Wag]

The sit-down workout.

 

[Sentinel]

oh man boob

do this:
3 sets of flat bench press
3 sets of incline bench press
3 sets of decline bench press
3 sets on the fly machine
edit: for definition do more reps ie. max at your 13th rep
for bulk do less reps higher weight

and rotate with this (on another chest day):
1 superset
use 2 dumbbells at a lower weight ie. if you do 135 normally do around 40lbs per/dumbbell in ea. hand
full incline @ 45-60 degrees x as many reps as possible
half the full incline x as many as possible
flat bench x as many as possible

plus do the fly machine or dumbbell flys

* don't stop except to move the bench down

do 2-3 supersets of this

 

[Rudee]

Originally posted by: Sentinel
oh man boob

do this:
3 sets of flat bench press
3 sets of incline bench press
3 sets of decline bench press
3 sets on the fly machine
edit: for definition do more reps ie. max at your 13th rep
for bulk do less reps higher weight

and rotate with this (on another chest day):
1 superset
use 2 dumbbells at a lower weight ie. if you do 135 normally do around 40lbs per/dumbbell in ea. hand
full incline @ 45-60 degrees x as many reps as possible
half the full incline x as many as possible
flat bench x as many as possible

* don't stop except to move the bench down

do 2-3 supersets of this

Bad advise IMHO. diet should be the first thing. Then a moderate amount of strength training. No need for supersets or 12+ sets for chest. Also, definition is genetic and mostly attributed to diet, not doing more reps.

 

[Sentinel]

not bad advice couple that with a decent diet and you have a receipe for success.

 

[Fausto]

So, being the man that I am, i check into where he lives, knock on his door, and ask him if he gave my fiance hpv. He asked who she was, I answered, he smiled and said yes. I say, you got some balls, then I knock him in the jaw.

Do that on a daily basis. Kind of like a Tae Bo + jogging workout all in one go.

 

[HN]

Originally posted by: Skoorb

Originally posted by: HN
Koing - on the geekfitness site, you make mention of squat videos but i can't seem to find them (due to the redesign in progress?). Do you have link somewhere that i may access? I ask because i think did them completely wrong and did a number on my back for a week

I was doing squats wrong for years. I did my first workout last night using info garnered from here and found the advice good, specifically centering my mass not on the balls of my feet, but on my heels. My knees were the issue. My back hasn't been one with squats for a whlie, but he also addresses back in the article.

good read. i might also have to cut back on weight drastically to start (never actually incorporated squats into my workouts before). doing the benching bar + 25lbs on each side did me in. probably gonna have to practice with just the bar.