I will take some time to contemplate your exact situation and get back to you when I am ready

im honestly not sure what you're talking about
do you have a pic or video of this lift being performed?

http://www.bodybuilding.com/fun/videos/2005/straightarmpulldown.wvx


this is a straight arm pulldown that is used primarily for lats and shoulders. However, to prevent it from focusing too much on the lats, all I suggested is that you arc your back. try it out.

ok ty ill add these

I only have whey protein atm

When should I take it? Right now I'm just taking ~190g (I'm 154lbs) about 30 mins post workout and no other time during the day. Is it a better idea to take 90g an hour preworkout and 100g 30 min post workout or something?

Also, on my leg/ab day, should I take any protein at all? I'm trying to get more distinguished abs and my legs are naturally kinda big so I'm only trying to build strength and not enlarge them anymore. And for these leg/ab goals of only trying to make them more distinguished rather than build size, should I do more or less reps? I think I should do more reps for abs (ie. 5 sets x 15) because I'm trying to make it more lean, but less reps for legs (ie. 3x8 squats) because I'm only trying to build strength in them?

I've got this exact problem, but then with my chest....

current chest workout:

5x12-6 bb bench (increasing weight for all exercises)
3x10-8 incline db bench
3x10-8 db bench
3x12-8 flies

peckdeck till failure to finish it off. Incline barbell bench is done on my shoulder day, due to an overcrowded gym (1 bench/1incl bench, to get both on 1 day forces me to wait ages)

This post was edited by moonhammer on Jul 18 2009 01:44pm

I used to be pretty fit a few years ago when I was highly involved with sports. Now that I've stopped playing all sports, I've put on about 20lbs over the past 3 years.
Most of it is in my stomach/chest area.

I wouldn't call myself fat, not even chubby, but not fit either. As for the stomach and chest, I went from a 6 pack to a kegger, and chest is starting to feel loose.
What should I do besides eating properly to get back into shape, focusing on my chest/stomach area?

whey protein supps should be taken at LEAST once a day (post workout on workout days...or anytime on non-workout days) - you should take it as many as 3 times a day, inbetween 3 regular meals. Do not take it less than 1 hour before training.

to build strength, do heavy weights for few reps

to build size, do moderate/heavy weights for a lot of forced reps, negatives, and breakdowns.

for mass building in the chest...stick to the following:

flat bench press
flat dumbbell presses
incline dumbbell presses
flat dumbbell flies
dumbbell pullovers

Pushups 2x a week on non-chest days. (do at least 5 failure sets)

there is no effective spot reduction.

lose fat all over to lose fat in the stomach.

stick to a good diet (see the last 5-8 pages in the thread) as well as a good workout plan (also see the last 5-8 pages in the thread)