I guess I should be asking, how many different ab work-outs is too many. I figure as long as I hit each muscle group at least once, or even twice (two different styles per group), that ought to be good.
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I guess I should be asking, how many different ab work-outs is too many. I figure as long as I hit each muscle group at least once, or even twice (two different styles per group), that ought to be good.
Yay! Time to go home!
I leave on Friday.
So I've been watching Bojack Horseman on Netflix. It's a Netflix original and has a lot regulars as voices. I'm on episode 7 and it is getting more and more funny.
The ab part of my core day goes like this (everything is 5x5)...Quote:
Originally Posted by Irving
-Weighted "L" pullups (holding dumbbell between feet)
-Weighted decline situps (holding dumbbell below chin, one hand on either side... NOT with a plate)
-Weighted decline situps - side (start flat, rotating at waist so shoulders are rotated to face side as far as possible)
-Weighted leg raises (holding dumbbell between feet)
-Weighted leg raises - side (keep back flat on pad, rotating at hips to bring dumbbell past your shoulder the top)
-The machine thing that holds your ankles and has the round pad that your butt goes on and your torso hangs off the end... stack different size weighs on the handle on one side in a random order, then while keeping your torso perfectly horizontal and rotating at the waist move all plates onto the other handle and then back. Move them of and onto the handles using your arms, not by bending, your torso stays horizontal and only rotates the weight over you.
-The machine thing that braces your ankles and is used for back extensions, with the pad at your hip... turn sideways on it with your UPPER LEG BACK and do oblique crunches while holding a dumbbell in your lower hand.
-Ab Crunch Machine, both sides and center
-Cable Crunches w/ straight bar (held at base of neck)
-Cable Crunches w/ rope
-Side Cable Crunches (stand to right of cable, hold cable at chest routed over your left shoulder, and bend at waist bringing your left shoulder to right knee... repeat set on the other side)
That's generally the order I go in, but feel free to change it up. I vary the order every now and then but I always do free weights before cable resistance, and I always do both. Weight should be extremely heavy, as in I-physically-can't-move-more-weight-than-this-and-I-know-because-I've-tried heavy (this doesn't mean 500lbs, and it doesn't mean hurt yourself doing more than you should... if all you can do on weighted decline situps is the 20lb dumbbell, then that's you should be doing. However, most of the time you can do 5-10lbs more than you think your max is, and your abs are stronger you think, so try it. Know your limits, know when you haven't reached them, and always push them as far as possible). You want to be struggling with your last couple reps... if you can do another set at that weight, you went too light and cheated yourself out of progress... you should have to drop 5-10lbs each set to be able to compete it.
The most weight possible part I agree with. After only a week or two, it's like you can't even do enough unweighted crunches to start straining. Thanks for all the input tonight everyone.
WTHeck, guys?!?! I thought this was the reloading forum!
seriously.... I'm just kidding. I actually just write down what pages to go to for different things on here.
Page 1493: ab workout in preparation for a re-re-invasion of Iraq.
(we were winning when I left)
If the pres say's isis is a second string team, they're a 2nd string team.Quote:
Originally Posted by TheBelly
Page numbers are different depending on your display settings. On tapatalk this is on page 5972.Quote:
Originally Posted by TheBelly
What page is this?