I'm looking to get into an exercise routine. I used to be a wrestler in high school and I just realized the other day that I'm no longer thin and toned but rather thin with the beginnings of a beer gut (I already cut my alcohol consumption to pretty much one beer a day... ya, I'm going hard on myself I know). Anyways, I used to be in shape and now I'm trying to get toned up for the Summer so I can more easily... talk to girls.

This is what I'm planning on doing:

Jogging (25 minutes a day w/ interspersed sprinting)
Free weights (arm curls/rows) 10 reps x 2 sets
Bench press, 7 reps x 3 sets
Butterfly 7 reps x 3 sets
Squats 5 reps x 4 sets
Situps, as many as I can do without hurting myself
Pushups, see above

Anything else I should do? I'm trying to focus on my abs/love handles/back fat (I'm 5'11 at 150lbs but to me a little padding is too much) but I'm not sure what I should be doing.

You'll probably want to increase your running over time, to maybe about 45-60 mins, especially if you're trying to get rid of some flabbiness.

There is really no hard and fast rule for what you should be doing, just start slowly, work your way up and pick stuff that you're going to be interested enough in to keep on doing.

Also remember to give your body "breaks". Don't do the same exercises each day. You should alternate exercises, such as work on your legs one day, then your arms the next (although you can handle it however you like).

[QUOTE=Cool Matty]Also remember to give your body "breaks". Don't do the same exercises each day. You should alternate exercises, such as work on your legs one day, then your arms the next (although you can handle it however you like).[/QUOTE]

My body doesn't need breaks. It's made of burba. That's an industry term.

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I don't like much weights. Both are ace.

I would rather skip rope to get in shape than run, but I have to pass the run time so...

http://www.military.com/NewContent/0,13190,Smith_081303,00.html

But yours looks like it will get you nice and regular guy looking.

I'd recomend that all you do 10 reps with all your free weight sets. Fewer reps = adding bulk.

Only with higher weight. Unless you drink a lot then you will still add bulk with low reps. :p

Right. Doing 7 reps with less weight will be less beneficial.

But let's not neglect the benefit of doing 200 reps with a 5 pound weight. You will be a lot bigger for a few hours. Great if you know you're going to meet a hot lady and want to look like you actually work hard.

hehehehehe, indeed.

That won't help. As I have found out 99.9% of girls aren't interested in computers and are therefore impossible to communicate with.

They seem to do a lot of talking amongst each other, though. I wonder what they find to talk about. Probably the sad absence of computers from their lives.

That's not how it works. When you get in shape and cut/toned, the girls will come to you and start complimenting you on how strong you are and so on.

If you're doing the bench press already, I can't see the pushups being terribly beneficial. If you do want to bulk up your chest and triceps, the bench is key, but if you're going for strictly toning, a lot of pushups would be more convenient (as you can do them anywhere).

Also, you might want to throw military presses in there, just so your shoulders don't get all disproportionate.

Nerd.

see... I was going to say "So I can more easily seduce women and have the secks with them" but I decided not to. I guess now I have to clarify.

Potato position on couch (30min - 1h depending on the lenght of the show)
Bicep and Tricep compression (Depending on position of the bag of chips)
Sit-ups (To reach for my can of DIET pepsi)
Vocal cord stretching (If I drank to much pepsi)
Thumb musculation

The Diet Pepsi makes all that good for you. :p

My excersize routine entails:

Working myself to death
Drinking
Drinking

Almost in that order.

The seb version:

Straight position on wooden stool (1-3h depending on practice and will)
wrist and finger stretching (depending on exercice practiced)
staircase (approx 5-10 minutes, depending on the amount of beers to fetch)
wrist rotation (to open said beer)
Vocal chord stretching (after the first few gulps)

and obi. get out more. some people have other interests than computers.

He was joking.

Was he?

He was.

Yeah. He probably was and wasn't at the same time.

I know a girl that is. She comes to our LAN parties

lol, Spook, I'm going to try that 200 reps with 5 pounds thing

I think you should give yourself variety. Don't do that every single day. It is very unhealthy for you, and you won't see results that you want. Now, I don't know what you're looking for build wise, so I went with a basic wrestling build. With this build, you only need a minimum of 10 minutes running each day, however I suggest you do more like your original plan. I suggest you do something like this:

[EDIT: for less confusion]Example:
Monday Bench - 3 x 10
means do Bench Press, 3 sets of 10 reputations.

Monday - Biceps/Triceps day!
Bench - 3 x 10
Incline - 2 x 8-10
DB Curls - 2 x 8-10
Lateral Pulldowns - 3 x 8
Reverse Grip Lat Pulldowns - 3 x 8
Sit Ups - 50-100
Tricep Pulldowns - 2 x 8
Dips - 2 x Fatigue (can't do anymore)

I suggest you do the last 3 LAST in your workout.

Tuesday - Leg day!
Squat - 3 x 8 (Get a spot, add tons of weight)
Leg curls - 2 x 10-12
Leg extension - 2 x 10-12
Bench Flies - 2 x 8-10
Calves - 3 x 15
Skullcrushers - 2 x 10-12
Butterfly - 3 x 7


Wednesday - Easy Day!!!!!omg~!!
Bench Press - 5 x 5
Incline - 3 x 10
Lateral Pulldowns 2 x 8-10
Rev. Grip Lat Pulldowns 2 x 8-10
Situps - 50-100
Dips - 2 x 8-Fatigue

Thursday - Donerstag Leg Day!!!!!!!!
Squat - 4 x 8-10
Leg Curls - 3 x 10-12
Leg Ext. - 3 x 10-12
Calves - 3 x 15-Fatigue
Bench Flies - 3 x 8
Straightbar Curls - 3 x 8
Shoulder Complex - 5 x 5
Pullups - 8-12
Butterfly - 3 x 7

Friday - Lol
Bench - 3 x 10-12
Incline - 5 x 5
DB Curls - 2 x 8-10
Lateral Pulldowns - 3 x 8-10
Reverse Grip Lat Pulldowns - 3 x 8-10
Sit Ups - 50-100
Tricep Pulldowns - 3 x 8
Dips - FATIGUE

-------------------

Have any questions about how to do any of these, ask. You have the sets/reps got down, but I suggest you mix those up even then. Like on Wednesday, do 5 x 5 Bench press and 2 x 12 Incline, then on Friday have 2 x 12 Bench press and 5 x 5 incline. Then mix them up the next week. All about change and rest.

BTW, make sure you eat eat and rest rest. Even though you want to lose love handles, you won't get mass without food.

[EDIT:] Just went ahead and worked something up off the top of my head.
[EDIT:2] Added butterflies in fo you.

For a little over 2 months now, I've been trying to do one set of as many push-ups in a row as I can do everyday, and about 3 each of those weeks, I've also done some free-weight stuff around the house that mostly works on the shoulder-area. So far, I'm still the same freakin' weight, even with trying to increase my diet properly, but at least I'm seeing some results. I still look like a stick, mind you... maybe I should try and do more...

EDIT: Nix that -- I've apparently gained 5-10lbs. Which is odd, cuz it's been the same for the past 2 months up until prolly last week, and I don't think I did anything different. In fact, I sprinted for no apparent reason across parts of campus not too long ago. Hmm. We'll see how permenant the change of weight is...

Push ups aren't going to get you bigger. To get bigger, you have to do full body workouts with very heavy weights as well as diet high in protien to build the muscle.

Thats really cool to see you all care about your health and are doing your best to keep in shape Good stuff

Thanks




:em321: