RE: New Member Introducing Himself

[Guest guest]

If you want to lose your belly try Advanced GBC!

Day1:

Chest & Back

A1Bench Press 3x6 Reps @ a 50X1 Tempo/30 Sec. Rest

A2Fly´s 3x12Reps @ a 30X1 Tempo/30Sec. Rest

A3Incline Press 3x25Reps @ a 10X1 Tempo120Sec. Rest (Repeat A1-A3 three times!)

B1 Chins

B2Seated Cable Rows

B3 Reverse Fly´s

(sets and reps as above)

Day2:

A1Squat Heels elevated

A2Split Squat

A3 Leg Extension

B1 Deadlift

B2 Lying Leg Curls feet neutral

B3 Hyperextensions or reverse Hyperextension

Day3:

A1 Curls

A2Hammer Curls

A3 Reverse Curls

B1Dips

B2French Press

B3Pushdowns

REPS AND SETS LIKE ABOVE!

You perform three supersets of A1 to A3 and three supersets of B1-B3!Go as heavy

as possible(Like your eyes should pop out on every last rep)

Day 4

A1Neck Press

A2Later Raise

A31 Arm Lean Away L-Raise

B1Leg Raises

B2Crunches

B3Hip Rotation!

Regards

Knebel

Wuppertal, NRW, Germany

[Guest guest]

Hi ,

I for one would like to commend you and say 'job well done!' on your

progress so far! Keep up the great work and this is a great forum to

get quality advice from many of the wonderful professionals that are

members here!

Together in Purpose

Jeff Libengood

Tokyo, Japan

> I'm a new member and just wanted to say " HI " and introduce myself to

> the group. My name is , I'm 36, 5'10 " and weigh 165lbs. I live

> in Marquette Heights Illinois, a small town near Peoria Illinois.

> Until a year and half ago, I would have said that I was in great

> shape. However, last Spring I started to exercise on a regular basis

> and realized that I wasn't. I started slow. At lunch I would eat a

> sandwich and some fruit then take a two mile walk on the nearby

> trails. At that point I weighed 180lbs. Then in the fall, I added

> bicycling to my routine. Finally in December I started lifting at

> the gym. Now I'm at 165lbs. Exercise alone didn't do it. I cut out

> almost all fast food and started bring my lunch to work. Just

> recently, I have cut out soft drinks from my diet and replaced it

> with water and tea. My wife is a Registered Dietitian and she has

> been a big help. The doctor commented that my blood pressure and

> pulse has improved dramatically. I feel fantasic now.

>

> I joined this group in the hopes of improving my workout. By talking

> with people who have been where I am right now, I was hoping to get

> a more focused workout and better results. The gym I belong to is

> nice, it doesn't have fancy new equipment, but it's quiet. I like

> that. The owners are helpful and nice, but they haven't been able to

> help me with what I want.

>

> So, with that said, I need to get rid of the flab around the waist,

> increase the size of my arms and chest. I'm happy with my legs, back

> and shoulders. Anyone care to venture some tips and/or suggestions??

>

> Thank you,

> Coryell

> Marquette Heights Illinois