I have been seriously working out for a while now, and am in training for law enforcement. Something I HIGHLY suggest is Men's Health's Abs Diet for Men. Don't be freaked by the word "Diet," it's just a basic eating plan (and you DO eat a TON), and workouts. It's a 3x week lifting program, full-body every time. I did it for six weeks while cutting fried foods and sugar, limiting caffiene (only drinking tea), and having a beer a week...I lost 15 lbs.

Since then, I've been doing high-weight, low-rep to build my bench-press, and added about 60 lbs to it in the last few months.

I can go on and on about weights and exercise, but it might be lost on people glazing over the info. If anyone wants any tips, PM me.

I agree though with the poster who said Kettlebells Those and free-weights are the core of my workout.

Standard day:
5 min run, about 1/2 mile (easy pace)
abs (all four groups) - crunches, leg-lifts, obliques (saxon side-bends or russian twists on a ball), and lower back
chest - bench, chest flies, or pushups (feet on a bench, 25lb plate on the back)
back - deadlift, inverted row, or one-arm rows
legs - squat, weighted lunge, weighted stepup
10 minutes interval runs (jog, sprint, jog, sprint... for five sprints totalling about 6 minutes), for about a mile

That's a day...that'll put hair on your chest. I found that on Men's Health - Men's Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style and Guy Wisdom, which I recommend for EVERY man need...they even have something on the ultimate shave, utilizing AOS products and a brush (no straight though...).

PM with questions.

chadd