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Workin Out Thread (pg. 78)
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| Floorfiller |
| quote: | Originally posted by diego
what are the results on your abs like from the 20 minutes of crunches a day? |
just doing crunches ain't gonna be enough...i have fairly large abs muscles, but they still don't look great because i need to lean some... |
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| Orbax |
Usually the first thing I try to do when someone wants a routine is i tell them to strip and take pics so there are areas to focus on.
But its kind of hard to get strength done with only 80 lbs.
The things I was doing was with an EZ curl bar, but a flat bar will work too.
I did these all as one routine withno breaks then did it again.
Sit down on a table. that gives your legs a very close to 90 degree bend. start with a set of 10 (this is all with 70lbs (80 if youre uber :P ) and do military press for shoulders, then a set of 12 of wide grip for bench, then 10 close grip. Now sit back up and hold it pharaoh style across your upper chest and stand up and jump as hard as you can (the jump starts with the stand) and do 10 of those now that youre standing do a set of 8 curls.
thats one routine. do it 3 times and you might puke :)
its amazing what you can do with 70 lbs haha. Also, if you want to throw in somethign for rear delts an lats do upright rows
edit: if you want more tone-age then be shooting for 12 or so reps on all of that. your biceps are gonna be the least affected because youll need enough weight to challenge shoulder tri pec combo on the press. but if you just are able to get 15 or so reps on chest you should be fine. |
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| nrjizer |
| quote: | Originally posted by diego
what are the results on your abs like from the 20 minutes of crunches a day? |
They're strong as hell... I still have a bit of fat left but I'm running that off, but I know once that's gone they're gonna be gnarly. When I'm running or jumping or doing something else that flexes them right, the 6 pack is plainly visible. |
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| nrjizer |
| quote: | Originally posted by Orbax
Usually the first thing I try to do when someone wants a routine is i tell them to strip and take pics so there are areas to focus on.
But its kind of hard to get strength done with only 80 lbs.
The things I was doing was with an EZ curl bar, but a flat bar will work too.
I did these all as one routine withno breaks then did it again.
Sit down on a table. that gives your legs a very close to 90 degree bend. start with a set of 10 (this is all with 70lbs (80 if youre uber :P ) and do military press for shoulders, then a set of 12 of wide grip for bench, then 10 close grip. Now sit back up and hold it pharaoh style across your upper chest and stand up and jump as hard as you can (the jump starts with the stand) and do 10 of those now that youre standing do a set of 8 curls.
thats one routine. do it 3 times and you might puke :)
its amazing what you can do with 70 lbs haha. Also, if you want to throw in somethign for rear delts an lats do upright rows
edit: if you want more tone-age then be shooting for 12 or so reps on all of that. your biceps are gonna be the least affected because youll need enough weight to challenge shoulder tri pec combo on the press. but if you just are able to get 15 or so reps on chest you should be fine. |
Alright I'll give that a try, thanks
I'll try to get some pics but it's difficult getting good ones, I don't think this camera will do a delayed shot so I have to set it to exposure, push the button then get in front of it and hold still, and the lights make the end result really bright. |
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| nrjizer |
Btw... would it hurt to just bust out the little bar afterwards and work the biceps separate?
edit: btw were you doing that routine every day or every other day? |
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| Orbax |
no that wouldnt be a problem at all...probably better actually. That way use your full weight set on shoulder, chest, and legs for 3 sets and then blast biceps with like 15 lbs for 5x10
and i was doing it every day until i need a break for a day :) |
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| N|te-L|fe |
| quote: | Originally posted by Floorfiller
just doing crunches ain't gonna be enough...i have fairly large abs muscles, but they still don't look great because i need to lean some... |
the key is no fat, this is what all the ab-trainers ads wont tell you.. regardless of how many ab work out you do, they obviously wont show if you dont get rid of that layer of fat over them..
But still it depends on your metabolism, on some people it would never show, or youd have to work on them much harder then average... About 2 years ago I weighted about 155 pounds and was working out very intensly, I was thin and rather cut, but I still couldnt see them, guess I would have had to switch to a very strict diet but abs werent really my main objective so I didnt care much.. |
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| Gunyouken |
Does anyone here do hanging leg raises? And how effective are they in creating a nice set of abs?
It seems to be the only ab exercise where I can really take my abs to the point where they can't take it anymore (I forget the word... stupid moment!)
With crunches I get to a point where my abs just feel that they stop getting exercise (not even half way thru my first set) and my back takes over, after my abs have gotten use to these (about a week of Abs every day, 3 sets, along with other exercise) I never experience any feeling of stiffness or that nice after exercise feeling in the abs. |
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| Floorfiller |
i like hanging leg raises...good exercise...
pics in a little bit...i have to setup the webcam and ...
it's time bitches...you got a whole new year to start and do right. so what are you gonna do? are you gonna let the bitch in you win? if you're reading this and you haven't worked out yet...GO ING DO IT BITCH!
:p |
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| Omegasox |
| quote: | Originally posted by Gunyouken
With crunches I get to a point where my abs just feel that they stop getting exercise (not even half way thru my first set) and my back takes over, after my abs have gotten use to these (about a week of Abs every day, 3 sets, along with other exercise) I never experience any feeling of stiffness or that nice after exercise feeling in the abs. |
Soreness is not an indicator of muscle growth. I think this is the 4th time I've said that in this thread. ;) |
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| Gunyouken |
| quote: | Originally posted by Omegasox
Soreness is not an indicator of muscle growth. I think this is the 4th time I've said that in this thread. ;) |
Yah, stiffness only happens if you haven't exercised in a long time and you do it again, or if you do something different, like rowing a boat upstream for miles.
I am also refering to that feeling you get after a good workout, when your muscles are pumped, I don't feel that in my abs from crunches only if I do hanging leg raises. The only prob is that it's mostly the top part of my abs from my belly button upwards, so I'm wondering if they are not so good at targeting the bottom part. |
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| Floorfiller |
| hanging ab crunches should be great for the lower abs...maybe you could concentrate on squeezing correctly. or maybe do them to the side...that's my favorite...good for obliques... |
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