Turning Tin Man to Steel - help wanted

[Tin Man]

I thought it was about time to get serious about finding my six pack out side of the liquor store.

This board has given me incredible insight to some short comings in my training knowledge. Today I put the ego aside and place myself in your hands. I'll be the JP guinea pig.

Also my wife has been starting to refer to my love handles as death grips

So here goes...first Measurements

Head...way to fat at times
Chest...41 1/2
waist...34 3/4
hips....40 1/4 (around the hips and azz)
thigh....22 3/4
calves...15 1/4
arms.....14 1/2 (no thats not both added together)
Weight 185
Body Fat ???? you guess

The work out...

Day one
Exercise
Neutral grip Chins - 4 set
Close grip seated-row 3x10
Standing military press 3x10 (to failure)
Upright row 3x10
Bent D-bell fly 3x10
3-phase curls (21”s) 3 sets
Abs 50 crunches 25 leg lift 30 tornado chop

Day two
20 min Pilates

Day 3
D-bell incline press 4x10
Cable cross over 3x10
D-bell pull-over 3x10
Triceps Bench Dip 3x10 (weighted 25lbs)
Triceps Extension 3x10
Abs 50 crunches 25 leg lift 30 tornado chop

Day 4
20 min Pilates

Day 5
Front Squat 4x10
D-bell Lunges 3x10 (each leg)
Stiff leg dead-lift 3x10
Standing Calf raise 3x10
Seated Calf raise 3x10
Abs 50 crunches 25 leg lift 30 tornado chop

Day 6 (optional)
20 min pilates

I was going use this for the next six weeks

Any comments or suggestions welcome.

[i2ambler]

Weird workout.. You should work your abs like every other bodypart.. 50 crunches every workout? Im not sure thats the way to go.

Maybe you should look into simplifying your workout.. i.e.

monday:
Chest/back/shoulders (benchpress, pullups, pushpress)

tuesday:
quads/calfs/hams/abs (squat,deadlift,crunch)

thursday:
chest/back/shoulders (benchpress, pullups, pushpress)


Friday:
Quads/calfs/hams/abs (squat,deadlift,crunch)


Do 20 or 30 mins of cardio mon/wed/fri. Concentrate on compound movements such as squats/deadlifts/benchpresses/ pullups.

Those 4 exercises work your entire body! Im a firm believer in twice a week per bodypart instead pumpathons where you work one bodypart to a bloody wreck once per week and recover for 7 days.

[kuri]

Tin Man, is your goal primarily to lose fat?
Please break it down as much as you can.

There are others here more qualified than I to give advice, however, I would put in 2 or 3 sessions of short, intense cardio exercise (running, biking, boxing,etc... or with weights) weekly.

Keep on!

[Tin Man]

Thanks for the input...

I forgot to mention that my time in the gym is limited to about an hour three to four days a week. I am doing the pilates until the weather up here is more civilized and then I will be adding in a couple interval runs a week like two sets of 4x100

I am not looking to get much bigger at medium framed 5'8" and 36 yrs old I don't want more bulk I don't think it will look good. Looking to drop the fat and gain some overall strength. After this six week program I want to concentrate on some core strength...using some of Dos' complexes and Alwyn crazy ball work...I want to keep it fresh and fun.

[Tin Man]

Now I am bumping my post for further comments...Puhlease

[gregl515]

You might want to look at John Williams workout in the current Men's Fitness. It would seem to exactly match your goals and requirments.

[Tin Man]

Greg,

current MF...which month..I was unable to locate it. Is it online?

Unfortunately I've been side tracked the last two weeks with early rising kids and my wife's back flared again...one day it will be all about me...yeah right