kk, thanks for the help man

go to exrx.net and the exercise guide here for the exercises...yes to the jumping jacks for a warm up and not sure what the "...what the #x# at the end of each meant..." meant I was talking about these you had in your previous post 3 x 8 - 12 / 20 and I'll check out that site thanks a lot

do you think you can explain how to perform those and what the #x# at the end of each meant? also, should I do some cardio first like jumping jacks or a quick run?

oh yeah, I have that

thanks for the links dan

sorry can you explain what that is?

nope :/

well, there's the seat where you bench sitting down. under that there's a stick with cushions that's used for legs. on the other side, there's a seat with a "L' shaped device on each side and you put your arm on each one and pull them to the center and release. also, there are two levers where ...

Age: 17 height: 5 ft 9 in weight: in the 195-210 range (haven't checked in some time) I usually eat two peanut butter sandwiches with tea in the morning, and usually cereal for lunch. as for dinner, usually some home made meal that has rice and meat (beef or chicken) I'm looking for some ways I can ...