File :-(, x, )
Anonymous
Hey /fit/, I have been working my fatass out on and off for almost a year now and have started doing it 3 times a day for the past month and a half. It seems to me like im seeing no results at all, and that I can't lose my spare tire.
Any tips on getting rid of it?
>> Anonymous
PS: Im 180lbs 5'9
>> Anonymous
>>191899
lol wut. I'm 155 and 6'0 and I look you looked like i did when i was 140.
>> Anonymous
>>191904
What are you trying to say?
>> Anonymous
>>on and off

you problem, i've found it.

>>have started doing it 3 times a day for the past month and a half.

doing what? whatever it is, stop it baecaue either you're not doing it right, or you're gonna go blind.
>> Anonymous
Sounds like you have self image problems!

Oh well, run more, more protein, and go to the pool for a good full-body work out.
>> Anonymous
Double-Wut.

I'm 6'2" and 163 pounds, and I'm fatter than you are.
>> Anonymous
>>191910
Well here's my workout basically:

(each session is around 1:30-1:45 hours long)

- Monday (Biceps and Shoulders):

Treadmill @ 7.0-7.4 10-12 minutes

Inclined Bicep Curl Pyramid: 20x10, 25x7, 30x5, 35x2, 30x5, 25x7,20x10

Seated Shoulder Press (free weight) Pyramid: 20x10, 25x7, 30x5, 35x2, 30x5, 25x7,20x10

Bicep Curls (machine) pyramid: 40x10, 50x7, 60x5, 70x2, 60x5, 50x7, 40x10

Lat Pull downs: 75x10 3 sets

Leg Raises (core): 60, 50, 40

- Wednesday (Chest and Triceps):

Treadmill @ 7.0-7.4 10-12 minutes

Benchpress pyramid: 120x10, 130x7, 140x5, 150x2, 140x5, 130x7, 120x10

Tricep pulldowns (machine): 50x10 3 sets

Chest machine (dunno name): 105x10 3 sets

Free weight tricep raises: 40x10 3 sets

Leg Raises (core): 60, 50, 40

- Friday (Back and Core)

2 upper back and 1 lower back excersies

3 types of sit ups

dunno names of most of these things, sorry, but there are trainers at the gym I go to that say im doing it right.
>> Anonymous
Lat pull downs 75x3? Jesus christ. Dude. Lower your bloody reps. Start doing 5x5 with higher weight. Trainers are fucking useless assholes for the most part at gyms. I'll give you my workouts and you can decide for yourself but plainly LESS reps HIGHER weight
>> Anonymous
Chest, Bi, Tri:
Incline Bench 3x6
Dip 3x15
-Once you can hit 15 easily, use a weight belt to make it more difficult. Try to get up to 45lbs. Lean slightly forward
Face Press 3x6
-Use ropes and the cables. Pull towards face and spread the handles out. Pull back to ears.
Standing Fly 3x8
Skull Crushers 2x8
Preacher Curl 6x8
-Change grips after 3. 3 in, 3 out.
Reverse Preacher Curl 3x8
-Works your forearms/grip strength. Palms facing the ground. A lot less weight than a normal preacher
Close grip bench 3x6
Bent Over Tricep Extension 3x8
I hate lift 6x15
-3 five’s on each side. Curl 15 times, drop 5's, rinse, repeat. Get down to the bar, go back up.

Abs:
Abs circuit: use a 25lb weight when necessary, repeat thrice
-Squeeze together 1x15
Resting on your tailbone lying flat. Bend your knees and come up with your back and meet in the middle
-Jackknife 1x15
Hands underneath your butt, legs parallel to the ground. Pull your legs vertical then launch yourself upwards.
-Vertical crunch with weight 1x15
-25lbs comes into play here.
-Come togethers 1x12
Weight still in hand. Imagine doing a squeeze together except keep your legs straight. Your swinging the weight over your head not pushing it towards your legs.
-side to sides 1x30
Rest on your tailbone, legs up. Holding the weight in your hands
-gators 1x30seconds

Exercise ball crunch 2x30
Hanging Pull Up 3xfail
-Grab the pull up bar and pull your legs up to your chest.
Do the random exercises here for your abs!
>> Anonymous
Random lifts:
Overhead squat – 3 x 6
-Good for core stabilizers and it’s a squat to boot
Dunno what its called – 2 x 6 switch arms
-Grab two 40’s. Hold one down in your crotch, the other above your head fully extended. Squat. Great for core stabilizers.
Cleans Cleans and more Cleans: Best complete body lift. EXPLODE?!?!

Back:
*increase weight over sets
Bent Over Rows 4x6/8
-Imagine ice skating, knees bent, torso leaning forward. Try not to arch your back.
Deadlifts 1x8, 1x8, 1x6 1xfail
-The daddy of all lifts. Do it lots and do it well. Moderate heavy, heavy.
Push Press 3x6
-Imagine you’ve done a hang clean and are at the top of the lift. From there explosively drop a little and push the weight over your head. Barbell.
Lever Bent Over Row 3x8
-Use the grips that face towards you.
Close hand pull down 3x7
-Increase weight
Pull down 3x7
-Increase weight. I don’t keep my back straight here. I lean back and pull it towards my chest. Necessary for heavier weights.
One Arm Seated Row 4x12
-Switch arms. I think self explanatory
Chin Up 3xfail
-Another essential exercise.
>> Anonymous
nice tits
>> Anonymous
>>191897
machines are for girliemen.
get more strict with your nutrition... you have obviously hit a peak of what your current program will give you.