Thread: Was going to post my routine ... but ...

Intro:

I was 220 about 2 years ago ... (pre GF) ... and I REALLY started to hate myself because of what I turned into (a pile of fat basically) --- 275 ...

I'm back down to 253 from eating smaller portions, lifting and cardio ... goal of course is 220 range again ... less would be nice, but I'm 5'8" and have a stock build ... plus, I was mean lookin' at 220 ...

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Anyways ... I was going to post my routine here, but I'm not even sure what all the stuff I do is called ... any good links with pics?

I usually do 4-5 exercises per group ... I take it easy on biceps, 'cause I'll develop stretch marks (I heal fast) ...

I've noticed that when I ride a stationary bike for like 5 mins before my workout, I can actually feel the workout the next day (vs not getting sore at all) ...

I've also been running a lot, which I think is the key to my weight loss ... only about 2 mins walking, 10-15 mins running, then 5-10 walking ...

Often times I'll ride the stationary bike after ... really all depends how I'm feeling ...

Thanks kanun!!!

Back:

• Front & Rear Pulldown (mixed) -- 3 x 10
• Seated Row -- 3 x 10
• With the pulldown bar, similar to pullovers -- 3 x 10
• 
  I kinda mix these up, usually leaving one out:
• Bent-Over Row (dumbell) -- 3 x 10
• Bent-Over Row (lever) -- 3 x 10
• Seated High Row (lever) -- 3 x 10

Shoulders:

• Dumbell front raise -- 3 x 10
• Shoulder Press -- 3 x 10
• lateral raise -- 3 x 10
• Cambered Bar Shrug facing front -- 3 x 10
• Cambered Bar Shrug facing rear -- 3 x 10
• upright row (sometimes) -- 3 x 10
  I usually burn out on some military presses with just the bar.

Chest:

• Bench press -- 3 x 10
• Hammer Mach. Decline -- 3 x 10
• Hammer Mach. Incline -- 3 x 10
• Then I use the ropes and burn up -- usually get out 4 sets of low/up chest
• Flys -- 3 x 10

Triceps:

• Dips -- 3 x 5-7
• push downs -- 3 x 10
• pull downs -- 3 x 10
• kick backs -- 3 x 10 (sometimes)

Biceps:

• Barbell Curl -- 3 x 10
• Preacher Curl -- 3 x 10
• Cable (when you pull towards your head) -- 3 x 10
  Sometimes I would do dumbell hammer curls and others ... (basically inside, outside, striaght up motions) ... but they just make my bicep blow too much ..

Legs:

• I don't really do legs but once every 2-4 weeks ... my legs are pretty big ... although I'd like to tighten up the inner thighs ...
  
  I basically just do one or two of each group on legs ... simple stuff ...

Cardio:

• Walk 2 mins ... Run 10-15 ... walk 10-15...
• Full body eliptical, 25-30
• Stair stepper 10
• Bike 5-15

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So again, I don't really have a schedule. I at least get the muscle groups in once a week ... back & bi's ... chest & tris ... shoulders ...

I don't work out my stomach, because I don't want it to puff out ...

I don't work out legs, 'cause I don't want them to explode ... and don't really feel that I need to focus on them like the other groups.

I have been making sure to get at least a little bit of cardio on lifting days ... and on interim days, I go more out on cardio, trying to reach 30 min cardio time total.

I've lost about ... 20-25 lbs in the past 2 months (3 tops) ...

I think I have pretty decent form, I don't lift too much weight ... and kinda take things easy, maintaining proper form ...

Any suggestions? Pointers? etc ...