not to jak steves future advice, but J try doing more reps and not worry about the weight for now on the abs,

also look into a wide variety of excercises for your abs, you do not want your muscles to become stagnant (as in used to the routine, not stinky)

in addition, if you want to lower fat % try to pay attention to your heart rate, and back do the pace and up the time, at higher heart rates you are not burning fat as efficently, it becomes more of flat out cardio and you are burning the sugars in your system not the stored fat cells.

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Feels weird, but use enough weight and it'll burn.

http://ast-ss.com/training/exercises/execu....asp?bp=Ab&pn=9

http://ast-ss.com/training/exercises/execu....asp?bp=Ab&pn=6

http://ast-ss.com/training/exercises/execu...asp?bp=Ab&pn=11 w/ weight.

If you're doing side bends for obliques, cut 'em out if you think you're looking too bulky in that area.

I wouldn't do them three times a week - two times should be good ... last thing you need is to run into overtraining.

10-15% is pretty low ... you should be pretty cut at 190 being 6'2.

Abs seem to respond to higher reps.

Do you wrap presents or give them the gift bag job?

Are you a smooth pimp dresser or more casual?

Tell us about the scariest manly woman you've seen compete or work out?

Wrap them for sure.

Depends where I'm going and what I'm doing. Work = suit. Going out to dinner, dress pants and a nice polo shirt.

Seen one the other day in the gym ... just disgusting. Older lady who was obviously into bodybuilding previously ... don't quite know WTF she was doing in the gym again, but she was an absolute mess.

do you own spandex?

do you have any favorite smells?

does Canada have a lottery?

What's your body fat while you're in your *zone*?

do you own spandex?

do you have any favorite smells?

does Canada have a lottery?

What's your body fat while you're in your *zone*?

No. Under Armour and Nike Drifit.

Weight room, hockey change room, golf course.

Think so, I don't play them ... individual provinces have their own, I know that.

10-12% is great.

Do you have any pets (mostly interested in the canines)

Cutest dog breed?

Have an Alaskan Malamute/Husky, 95lbs of muscle, just over 30 inches tall ... the other half has something, forget exactly what it is ... but it's small and I ignore it. Some sort of Terrier, just a pain in my ass. Never shuts up, just too small, and wants non-stop attention.

Used to have a chocolate lab ... nice dog.

My parents have a malamute-husky cross on the farm. I love that dog. So fun to wrestle with, damn thing will jump on me and take me down. Have never weighed it, but I imagine its in the 110lbs zone. I've seen it chase down a rabbit haha.

that's pretty much exactly the kind of dog Matt thinks is beautiful and smart. Both are supposed to be incredibly smart right?

Very smart dog.

And strong enough to play with ... he's big enough that I have to work to get him off of me.

dog wrestling is the best.

Penny is too light to do any damage but Matt's wide-ass fatty can plant his paws on me and decide when to let me move.

jeez shanoon

your crazy

na uh.

So Steve.

Do you like plants? Do you have a favorite (no weed jokes )

Favorite cheese?

Do you ever get smelly from all the protein. I can't imagine anything worse than meat fart.

Favorite Snow Patrol song?

And dog pics? pretty please?

also this might sorta be a question for Denim too but are you the inspiration for this?

what would YOU do for a klondike bar?

So Steve.

Do you like plants? Do you have a favorite (no weed jokes )

Favorite cheese?

Do you ever get smelly from all the protein.  I can't imagine anything worse than meat fart.

Favorite Snow Patrol song?

And dog pics? pretty please?

I like gardening ... once our yard is in full bloom I'll snap a couple pics.

Enjoy the basic ones equally ... also depends what it's on.

Negative - I'm lucky.

'You're All I Have'

See what I can do for you.

Thanks guys...I'll give it a try for a few months to see what happens

Can you get into a little more detail on the heart rate advise.  Do I want to stay OUT of my zone?  Or stay in the low end of my zone?

once again, not trying to jump in, but if I remember your height and weight correctly at your age, for a good mix of fat burn and muscle workout;

- you are going want to hover in the range of 127 - 133 bpm.

- I have read few studies recently that fluxuating the heart rate is more efficent than trying to hold it steady with in 2 -3 BPM

an idea might be to split it up, say if you are doing 5 miles on the treadmill or elliptical >>

mile1 - start slow and just get your heart going

mile2 - pick up the pace and push your heart rate into the mid 120s

mile3 - slow it down a tad and cruise

mile4 - ramp up to mid 130s and push it

mile5 - slowy bring your heart rate back to the level you had it at during mile2

lol, maybe I should rethink my 150-160 bpm with runs up to 170 every 5 min for 15-20 min when I do my cardio. I ride the bike though... my knees and wide & long running stride make it very difficult to run on the treadmill.

6'3 245 here.

What's your cell wallpaper?

Do you like carpet or stone/wood floors?

Have you heard of the Canadian group Prozzak?

Do you vote?

Do you eat fish? How do you like them cooked if so?

What's your cell wallpaper?

Do you like carpet or stone/wood floors?

Have you heard of the Canadian group Prozzak?

Do you vote?

Do you eat fish? How do you like them cooked if so?

Cell phone wallpaper? "Stacks of cash"

Depends on the room. Love hardwood floors, soft carpet is great in the basement, and I do like real tile in the bathrooms/laundry room/entrances.

Yes.

Absolutely!

Some - I don't cook it myself. I'll eat halibut for sure, salmon once in a while.

Ever shoot a man in Reno, just to watch him die?

Ever shoot a man in Reno, just to watch him die?

When I hear that whistle blowing, I hang my head and cry ...

What's the name of that place you like to go to, with all the goofy chit on the walls?

nG

I'm going to pistol whip the next person who says _____-

What's your cell wallpaper?

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Cell phone wallpaper? "Stacks of cash"

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That is so pucking G-unit.