Chest Exercises?

Energizer

Elo All,

I'm 26yo 5'11" and currently weight 85kg (down from 117kg since last march. )

Felling great but still have alot of visible weight on my chest and stomach which i really want to shift. It is going, but i want to try and speed things up.

My diet is good and i do a fair bit of exercise. (3 nights in gym, 2 in pool(learning 2swim but still leaves me tired.)

My workout comprises of:

4 x 10 bench press
3 x 10 military barbell shoulder press
4 x 10 chest press
4 x 10 Leg Press or 4 x 10 leg curls + 4 x 10 leg extensions
4 x 10 Dip assists
4 x 20 medball crunchs
4 x 20 medball oblique twists
15min interval sprinting

Am i doing enough to get rid of the weight on my chest and stomach or is there other exercises i should be doing?

Was reading the chinup and pullup tread, is that something that would really help me?

Hanley

That's a massive amount of weight to drop. Nice one.

The exercises you do will have much less bearing on your weight loss than your diet at this stage I'd say!

Energizer

Thanx,

I cut out all carbs from my main meal and after 5pm.

I have cereal for breakfast and eat roasted almonds inbetween meals.

For lunch i generaly have a sandwich(wholemeal bread) and 2/3 plain buiscuits for a bit of and energy boost.

My main weakness is coffe/tea in which i drink roughly 2/3 coffee and 2 tea a day. (Will this effect me badly? caffeine is a hunger suppressant but i do have full milk and 1 sugar with them.)

Also have been drinking around 6-8 handles of beer on a friday night. (trying to get to every bar in wellington before i head home )

Generally good diet but may need to get a bit more strict.

justsomebloke

currently how much weight are you still losing per week/fortnight

Energizer

Roughly i'm losing around 3/4 kilos a month.

vasch_ro

Just in relation to tea/coffee, I have a weakness for these and a sweet tooth, so now I use slim line milk (skimmed milk) and splenda brand sweetner which is a sugar derivitive and the most sugar like sweetner in my opinion (its sucralose not aspartame)

davyjose

I'd also like to also say well done so far - that is some achievement, you should be proud. Yeah your looking at diet now I'd say - could you post up your current diet here maybe and you might get a few pointers. You're clearly the expert at weight-loss, but at 5'11" and 85kg, you don't have to lose that much more weight; it's about keeping the muscle and losing the fat now, and there are folk here who know just how to do that.

Edit: I see you posted a rough diet, but in terms of protein/fats etc.

justsomebloke

Energizer wrote: »

Roughly i'm losing around 3/4 kilos a month.

truthfully I know you want to lose the weight faster but truthfully speaking as long as you are still losing weight I would say carry on as is untill it the weight loss starts to slow further. As you need to remember that this should be a long term goal as oppose to just a quick fix so what you are doing now is probably going to remain sustainable.

That said of course there are probably ways to help you lose a bit more and that could probably come from dietary tweaks to your diet so if possible could you post up what your current daily diet is roughly like.

Also I would say that at this point your workout plan could also do with a revamp as truthfully I don't think it is probably the best plan to maximise results

Saabdub

Energizer, how long is that routine taking you, and how often are you diong it? Your doing 27 total sets of 10 reps plus 15 mins cardio. If you're going well over an hour you could be producing stress hormone cortisol which will tend to breakdown muscle. Are you taking after workout simple carbs+protein+creatine to counteract it and support recovery?

Saabdub

rubadub

Energizer wrote: »

(3 nights in gym, 2 in pool(learning 2swim but still leaves me tired.)

Best to do the weights before the swim, if not already doing so.

Energizer wrote: »

Was reading the chinup and pullup tread, is that something that would really help me?

Yeah they are good compound movements. Also I would add squats and deadlifts. Squats will work your core and stimulate growth hormones resulting in muscle growth all over, deadlifts will work your upperbody well and also develop muscle all over. These are probably the 2 most important exercises, I saw a "strongman" contestant being interviewed who said all he did was those 2! and practised the events, but no other "gym" exercises, his neck was like my waist! Best to ditch the machines and stick with free weights too.


I found doing pushups every morning improved my bench. I no longer bench now, I do incline pushups, and dips, load of dips!

Reyman

Energizer wrote: »

Elo All,

My workout comprises of:

4 x 10 bench press
3 x 10 military barbell shoulder press
4 x 10 chest press
4 x 10 Leg Press or 4 x 10 leg curls + 4 x 10 leg extensions
4 x 10 Dip assists
4 x 20 medball crunchs
4 x 20 medball oblique twists
15min interval sprinting
/QUOTE]

This programme is very one sided - I don't see any antagonist work in it ? i.e. are you doing anything for your back and biceps muscles. If not you're going to get injury problems sooner or later.
I suggest a few sets of dumbell rows and pull ups to balance out your existing workload

Energizer

Thanx for the advise all,

Edit: I see you posted a rough diet, but in terms of protein/fats etc

I take omega3 tab every morning, good meat dish for dinner with a veg meddley side. seems to be ok. not sure if i'm taking enough protein or carbs though.

Energizer, how long is that routine taking you, and how often are you diong it? Your doing 27 total sets of 10 reps plus 15 mins cardio. If you're going well over an hour you could be producing stress hormone cortisol which will tend to breakdown muscle. Are you taking after workout simple carbs+protein+creatine to counteract it and support recovery?

Saabdub

Workout takes rougly 1hr15min to complete. Push myself well in the coarse of this but no so much to end up recked after the session.

This programme is very one sided - I don't see any antagonist work in it ? i.e. are you doing anything for your back and biceps muscles. If not you're going to get injury problems sooner or later.
I suggest a few sets of dumbell rows and pull ups to balance out your existing workload

Will do this to even it out, had thought that i was doing too many exercises for the same area.

Also will try to move all my machine workouts too free weights can probably work my muscles more with free weights.

Only really want too loose the weight and tone up a bit not looking for the arnie physique.

Saabdub

Energizer, two other thoughts:)

On the Chest presses watch the angles. If you do exclusively flat bench presses you tend to develop the lower part of the chest with little impact on the upper chest. Over time the lower chest can get a bit bulky. Setting the bench at an incline angle will also involve the upper chest muscles. Try to target both areas.

Weighted crunches. I did these for years to flatten my stomach, but the opposite happened. My ab muscles got bigger which made my stomach look bigger:( Same thing happened with my obliques. Now I only do high reps of bodyweight crunches on a decline or hanging leg raises and don't work my obliqes at all.

Saabdub