SexyGuy needs to get sexy.

[SexyGuy]

Alright - getting back into the motions of things. Boyfriend is FINALLY done with productions so he can come with me (he's a theater major - 'nuff said).

That said, he's a bit different than me: 5'5", 149 lbs. He wants to lose about 20-25 lbs by the summer. Doable, just wondering how to do it. Most of his fat is around his stomach; his legs look awesome. Any tips for him?

 

[SexyGuy]

Ok - so came up with a new work out plan that (I hope) works for both of us:

Monday: Chest/Triceps/Abs/Shoulders

Chest Press - DB
Incline Chest Press - DB
Plyo Push Ups
Tricep Extension
Cable Twisting Overhead Press
Assisted Chest Dip
Decline Fly - DB
Plank
Side Plank

Tuesday: Cardio

Thursday: Back/Biceps/Abs/Shoulders
Shoulder Press - DB
Front Raises - DB
Rear Delt Row - DB
Alt. Bicep Curls - DB
Lateral Pulldown
Reverse Lat Pulldown
Assisted Pull Up
Back Extension
Deadlift - DB for MT, Sumo for CJ
Leg Raises
Oblique V-up

Friday: Cardio

Saturday: Legs/Abs
Squat - DB
Squat - Prisoner
Leg curls
Hamstring Curl
Lunges - DB
Decline Crunches
Reverse Crunches

I'm still workign with the sets and reps, but in general, how does this look? Again, thank you for your advice and guidance!!

 

[SexyGuy]

Alright, turning this into a journal of sorts.

Here's the new plan that I altered from here.


Monday
DB Chest Press: 3/6-8r
DB Incline Chest Press: 3/6-8r
Cable Fly - High: 3/6-8r
Push Ups: 3/6-8r
Cable Fly - Low: 3/6-8r
Incline Crunches: 2/15r
Leg Lift: 2/15r
Crunches: 2/15r
Weighted Crunches: 2/15r

Tuesday
Squats 5/15-20r
Leg Extensions 3/6-8r
Hamstring Curls 3/6-8r
Hip Abduction 3/15r
Hip Adduction 3/15r
Calf press 3/15-20r
Incline Twists 2/15r
Reverse Crunches 2/15r
Oblique Crunches 2/15r

Wedensday -- Rest

Thursday
Straight-bar bicep curls 3/6-8r
Alt. DB curls 3/6-8r
Hammer Curls 3/6-8r
Reverse Curls 3/6-8r
Close-grip bench press 3/6-8r
Seated Triceps Ext. 3/6-8r
Triceps Push downs (V-bar) 3/6-8r
Reverse Pull downs 3/6-8r
Crunches on ball 2/15r
Incline Crunches 2/15r
Leg Lifts 2/15r

Friday
Lat Pull-downs: 3/6-8r
Reverse Pull-downs: 3/6-8r
Deadlifts (straight bar): 3/6-8r
Low Rows: 3/6-8r
DB Shoulder Press 3/6-8r
DB Lateral Raises 3/6-8r
DB Front Raises 3/6-8r
Shrugs (DB) 3/6-8r

Saturday
Oblique Crunches 3/15r
Incline Oblique Twists 3/15r
Plank 3/15r
Hyperextension 3/15r

Sunday
Cardio - Run 6-8 miles, or Swim 20 laps, freestyle.

 

[SexyGuy]

Tuesday wasn't that bad - only minor issue of getting workout done was the timing. We (my boyfriend - another small issue - wants to lose weight as well) went around dinner time. Didn't finish until about 8:30 PM (started at 7:00 with warm up and stretches... so realistically, 7:30). My left leg is still sore from the exercises!!! Hopefully it's not bad when I do cardio on Sunday. Pics up soon.

 

[Aymotin]

If you have trouble to find the time, change your training to high-intensity workouts.

Complex movements, high pulsrate and improvment in both aerobic and anaerobic.

But be sure to start with a moderate weight and good nutrition. Also you WILL get very sore in the beginning, otherwise you´r doing it wrong.


For your friend, remind him that no one looses fat by exercising. You loose fat via healthy nutrition, not via working out.

Posted this video before in another threat, invest the time (1h 29m) for your health.

 

[chrisw87]

Good to hear your sticking with it sexyguy! make sure your muscle groups are getting adequate recovery. You sure sound fitter than me at the moment especially in regards to cardio.

at the moment, I'm 1 month into my new gym routine (was working out at home before) and I've encountered a new world of pain (DOMS).

1. Legs from bigger better squats. walkin' like a gay cowboy.
2. Traps and delts, haven't had a workout as hard as I push in the gym so the DOMS are massive for a few days.

No pain no gain, just make sure you look after yourself and post pictures

 

[SexyGuy]

Thanks chrisw87

Mike (my bf) and I were a little at each other's throats yesterday - he was royally pissing me off, and somewhat inhibiting my workout potential. I was pissing him off by not thoroughly telling him how to do an exercise. I'm really thinking of getting him two sessions with a personal trainer at Columbia, for our sake. I love him dearly, but gym time is my personal time to go at my pace and simply do my thing...

As for exercises, because he didn't want to go, and I was mentally fatigued, we did Friday and Saturday together yesterday.
Did 3 sets of the following exercises, 8 reps each:
Lateral Pull-downs @ 90 lbs
Reverse Lateral Pull-downs @ 75 lbs
Deadlifts (straight bar) @ 50 lbs
Low Rows @ 75, 50, 90 lbs
DB Shoulder Press @ 15 lbs
DB Lateral Raises @ 15 lbs
DB Front Raises @ 15 lbs
Shrugs (straight bar) @ 25 lbs (15 lb bar + 10 lb weight).

Abs:
Plank for 30s, 45s, 80s
3 sets of oblique crunches, 15 reps per side
2 sets of hyperextension (no weight): 15 reps
1 set of hyperextension (w/ 25 lbs): 15 reps.

I can see/feel that I'm getting stronger, however, the workout above took me and my boyfriend approximately 1.5 hours to do. I know he's still learning, but he can't do some of the exercises with proper form (e.g., deadlift, squats) because he doesn't have balance or something.

I'll see if I can get pictures of him up - we're similar in that we both have fat around our midsections. We're different in that he's 5'5"-5'6", 150.4 lbs, has incredible legs, and from the chest up looks great - it's just his damn mid section. Right now, he's with me on my work out plan, but I'm thinking of having him do cardio while I do my strength training... Thoughts?

 

[chrisw87]

Nothing wrong with cardio, it is a great addition to any exercise routine (unless your a pro-bodybuilder, then excessive cardio is apparently bad).

And for squats, this is how I started.
*Just squatting the bar
*the bar and 15kg plate either side
*the bar and more weight
*currently at 130ish lbs in my bad conversion from KG.

I took it slow to focus on my form, and I still occasionally have balance issues on heavier weights, I just re-rack it, compose myself and try again. Still not very strong but working on it.

The most important thing is relaxing, don't stress each other out if you are working out together. Let it be just a time to escape outside life and make some endorphins. If you are at different fitness levels to each other, it will probably be important to get to a stage where you are both somewhat independent to each other in your workouts, that way you won't be a hindrance to each others performance.

I think the PT idea would be a great thing! as long as he is willing.

 

[SexyGuy]

Ok, so it's been a LONG while since my last post. Need to stop doing that.

chrisw87: Since last I've posted, he's been doing pretty well. I haven't helped him much - only with spotting. I'll try to use your technique with him and see if it works.

So far, I've noticed that I suck at keeping an organized life. Tried doing worksheets, excel spreadsheets, and what not. I'm just going to buy a damn mini notebook and carry that with me from now on.

Anyways. Spring break happened, only problem: it felt like summer here in NYC. I did not do anything because... was bed ridden with allergies and a sinus infection (FML), both I'm still getting over.

I'll get back to it on Monday and will do a daily post of what I did.

 

[chrisw87]

^oh I know how you feel.

We just got hit with 2 really warm sunny days, and then a quick snap back to cold weather. I've been sneezing and feeling like turd all week.

I've missed multiple workouts and it just adds to my bad feelings. Went did some situps/pushups last night and went for a 1hr walk today though to try to work through this cold.

 

[SexyGuy]

Yesterday:

Soccer for 40 minutes.
Chest workout: (about 2 hours later)
Assisted Chest dips: 110 lb/5, 130 lbs/9, 150 lbs/ 11.
DB Chest Press/Front fly (combined the two): 3 sets, 8 reps: 20, 22.5, 22.5 lbs.
DB Incline Chest Press: 2 Sets, 8 reps: 20, 22.5 lbs
Cable Fly (Middle), 3 sets, 8 reps each @30 lbs,
Cable Fly (Low): 2 sets, 8 reps each, @30, 20 lbs.

Then Dodgeball game for 40 minutes.

 

[SexyGuy]

Wednesday and Thursday I went with the advice of a friend of mine (who I just found out was a fitness trainer... How the FUCK did I miss that!?):

Wednesday
10 minutes Sauna
Front Fly: 3 sets, 10 reps each @ 80, 95, 105
Bicep curls: 3 sets, 9 reps each @ 65, 80, 95
Assisted Pull ups: 2 sets, 7 reps, assist @ 110 lbs.
Seated high row: 1 set, 9 reps @ 90 lbs
15 min sauna

Thursday
10 min sauna
Chest press: 3 sets, 9 reps @ 75, 90, 105 lbs
Assisted pull ups: 2 sets, 5 reps, assist @ 130
Lat pull down: 3 sets, 9 reps @ 75, 90, 105 lbs
Bicep curls: 2 sets, 25 lbs, 5 reps
15 min sauna

 

[Duigi-Luigi]

Thanks for posting your progress/journal. I am currently 154lbs at 5' 8" and wanting to lose 15 lbs then bulk up. I started 3 weeks ago and I have seen some results. I lost 4 lbs and inch in the waist. I really do appreciate guys like you posting your experiences cuz I am a newbie and I don't have any other friends at this time who are into getting fit. Looking foward to seeing you get results and also seeing results here too!

 

[SexyGuy]

Duigi-Luigi, No problem! That's what the forums are for

Today did my chest routine:

Assisted Chest Dips: 2 sets, 11, 9 reps @ 130 lbs assist
Chest Fly: 3 sets, 9-10 reps each, 90, 95, 100
Push-ups: 2 sets, 10 reps, 5 reps
Alternating Bicep curls: 3 sets, 10 reps, 7 reps, 5 reps @ 20, 22.5, 25 lbs.

Was going to do hammer curls, but my arms were KILLING me by the time I was done with everything... so skipped them.

 

[SexyGuy]

April 10:
-Jogged for 30 minutes

April 11:
-Alternating Bicep Curls, 3 sets, 10 reps each: 22.5, 30, 25
-Seated Triceps Extensions, 3 sets, ~10 Reps each: 20, 30, 25
-Bench Dips: Bodyweight, 3 sets of 10-12 each
-Tricep Pulldown: 3 sets, 10-12 each: 20, 30, 45

April 13:
Seated Row, 3 Sets, ~9 reps each: 40, 55, 55
Lateral Pull down, 3 sets, 10 reps: 50, 75, 90
Weighted back extension, 3 sets; 12, 10, 8 reps: 50, 90, 110 lbs
Triceps pull down: 30, 45, 45

April 14:
Swim for 30-45 minutes, maybe an hour (can't remember!)

April 15:
Ran for 20 minutes in the park