View attachment 4015
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From 228 lbs to 203. I lost about 25 lbs. I came on here a while ago described my diet. Which was not eating anything basically and was given tons of great advice. I had to chnge my work out routine. I stopped doing Cardio( running ). I started hitting the weights. I now come with another question. I feel like I am almost stuck. I want to get the definition. I will tell you my workout routine.
Day 1 Everything is done in in 3 sets of 10 unless otherwise noted.
Warm up 10 mins.
Bench with dumbells 105 each arm
Curls with dumbells 45
Skull crushers 80
one arm rows with dumbell 70
Flies 70
Front Squat universal bar 2 45 plates
Standing row 80 lbs
Day 2
Sitting press 35 lbs
Situps lifting legs 3 sets of 20
hack Squats 2 plates 3 plates and then 4 plates, then back to 2 plates
Crunches using weight machine, getting on my knees and pulling down 140 lbs while crunching brining my elbows to my knees. 3 sets of 20
Suqats universal bar, 35 lb plates
Dead lifts universal bar, 35 lb plates
calf raises 80 lbs.
Leg extension 60 lbs.
leg curl 60 lbs.
I alternate days for 6 days.
So If anyone reads this. I have a layer of fat that is on my body chest and abdomen. I want to get that definition. What can I do differently that will help with this. I know you can't spot reduce. I try to do a variety of exercises but I am not gettin the deinition I am looking for.
I don't think diet is the answer. I eat 5 to 6 small meals a day. And don't eat that many carbs. So anyone? Any help is appreciated. Thanks.
View attachment 4016
From 228 lbs to 203. I lost about 25 lbs. I came on here a while ago described my diet. Which was not eating anything basically and was given tons of great advice. I had to chnge my work out routine. I stopped doing Cardio( running ). I started hitting the weights. I now come with another question. I feel like I am almost stuck. I want to get the definition. I will tell you my workout routine.
Day 1 Everything is done in in 3 sets of 10 unless otherwise noted.
Warm up 10 mins.
Bench with dumbells 105 each arm
Curls with dumbells 45
Skull crushers 80
one arm rows with dumbell 70
Flies 70
Front Squat universal bar 2 45 plates
Standing row 80 lbs
Day 2
Sitting press 35 lbs
Situps lifting legs 3 sets of 20
hack Squats 2 plates 3 plates and then 4 plates, then back to 2 plates
Crunches using weight machine, getting on my knees and pulling down 140 lbs while crunching brining my elbows to my knees. 3 sets of 20
Suqats universal bar, 35 lb plates
Dead lifts universal bar, 35 lb plates
calf raises 80 lbs.
Leg extension 60 lbs.
leg curl 60 lbs.
I alternate days for 6 days.
So If anyone reads this. I have a layer of fat that is on my body chest and abdomen. I want to get that definition. What can I do differently that will help with this. I know you can't spot reduce. I try to do a variety of exercises but I am not gettin the deinition I am looking for.
I don't think diet is the answer. I eat 5 to 6 small meals a day. And don't eat that many carbs. So anyone? Any help is appreciated. Thanks.
