Best book on Lifting

Quote from nitro:

Chest machine two reps
Lats machine two reps
Bicep machine two reps
Trap machine two reps
Abdominal machine 1 rep
Shoulder machine 1 rep (This is the one area where I have lost almost nothing - must be genetic.)

One to two minute rest between the reps. It may be a little longer, maybe twenty minutes. I have begun to thicken around my back and shoulders. I agree I have to step up the lifting part.
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your terminology is wrong. what you call a rep is really a set. how many reps are you doing per set?
 
Quote from blackjack007:

your terminology is wrong. what you call a rep is really a set. how many reps are you doing per set?
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Two sets of 15 reps. For the 1 sets it depends on how tired I am, but at least 10. On the abdominal machine I try to do 50 reps.
 
Your neglecting the largest muscle groups namely the thighs and gluteus. Working them would burn more calories, lead to greater fat loss and help the smaller musculature to grow thru synergy. :D
 
Quote from nitro:

Two pounds from breaking the next psychological weight goal. These pounds are really hard. I may rotate from lots of treadmill to more weight lifting. Right now I am 1 hour treadmill and 15 minutes weights. I may flip that. I feel like I am in reasonable cardio shape at this point to start serious lifting. Tired.
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If you dont already try thowing 3 min HIIT for every 15 min of cardio you are doing. You will probably notice a difference in a week. Also you could switch the cardio from a treadmill to a rowing machine.
 
Quote from Rehoboth:

If you dont already try thowing 3 min HIIT for every 15 min of cardio you are doing. You will probably notice a difference in a week. Also you could switch the cardio from a treadmill to a rowing machine.
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Thanks. The "problem" with a rowing machine is that you have to do it sitting down, and the last thing I want to do is sit down. That is why I have always preferred roller-blading to bicycling. The elliptical is sort of this idea, but someone should invent a rowing machine exercise standing up.
 
what diff does it make if your sitting or standing while working the largest muscle groups?

a LEG PRESS machine requires sitting but it's far harder than any exercise you currently listed.

get my book! :D
 
Wow!! :eek: I lost three and a half pounds over the weekend and smashed the psychological barrier :eek: I didn't lift a finger this weekend either!

[Initial] Goal is now a stones throw away. I need new clothes. I have been avoiding getting clothes because I am too lazy (I hate shopping for clothes), and I just looked like a guy wearing baggy clothes - my jeans have that look like I just took a huge dump in them. Anyway, now I look like a scarecrow. Had to puncture a hole in my belt too. This is getting ridiculous so I will be going to Target (I go to another store too but I can't for the life of me remember the name of it now) this w/e for some Lee painter pants jeans, my fav.
 
Quote from nitro:

Wow!! :eek: I lost three and a half pounds over the weekend and smashed the psychological barrier :eek: I didn't lift a finger this weekend either!
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you lost a lot of water weight. that shouldn't be your goal. your goal should be to lose fat. don't expect to lose more than a couple of lbs of fat per week in the beginning, and the rate will slow down as you get slimmer.
 
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