[QUOTE=sam.clarke;28341722]Crunches targeting upper abs and leg raises + [B]an exercise where you lay flat on the bench grasping it with hands behind your head and go on to lift your entire body vertical in one motion keeping entirely flat and lowering slowly.[/B] Very hard exercise, only managing 6-8 reps in total if done properly. Don't know the name of it but you can really feel your lower abs and pelvic muscles working.[/QUOTE]
dragon flags?
that's a great exercise. i used to do them in my regular ab routine before but stopped and kept to more simple exercises. i still do it from time to time though because i love the burn you get from it.
My gym workout is as follows:
Monday- right arm
Tuesday- left arm
Wednesday- knees
Thursday- groin
Friday- neck
I lol'd
Every mon, wed, fri. I do core. On mon, tues, thurs, I go to the gym and do my regular stuff. And every day I run.
90 second plank, 30 second crunches, 60 second plank, 60 second bicycle crunch, 30 second plank, 30 second crunch, 4 reps of 15 sit ups.
[QUOTE=riceyrice;28380403]Every mon, wed, fri. I do core. On mon, tues, thurs, I go to the gym and do my regular stuff. And every day I run.
90 second plank, 30 second crunches, 60 second plank, 60 second bicycle crunch, 30 second plank, 30 second crunch, 4 reps of 15 sit ups.[/QUOTE]
that is okay for one day but you don`t have to have the exact same things each time you do abs, its actually preffered to do different stuff everytime
do some leg raises, windshield wipers
Next week:
Monday: 1 hour running, easy pace + upperbody strength (abs, back, arms etc.) about 30mins
Tuesday: 5x 1km intervals, fast speed not full + 15 min warm up and 15 min down jog
Wednesday morning: Jog 30 min, slow
Wednesday evening: 8-10 intervals running up a steep hill + 15 min warm up and down jog
Thursday: Rest
Friday: 1 hour jog, normal speed + upperbody strength
Saturday: 2 hour long jog, easy
Sunday: Rest
A not too bad week.
Mon-Chest/tris
Tues-back/bi's
Wed-Legs/shoulders
Thurs-Chest/Tris
Fri-Back/Bi's
Sat/sun- Rest, unless i miss a workout then i do whatever I missed.
Mon-Lacrosse practice
Tues-Lacrosse practice
Wed-Lacrosse practice
Thurs-Lacrosse practice
Fri-Lacrosse practice
Sat-Lacrosse practice
Sun-Sleeeeeeeeep. Usually hit gym.
During the off-season I would work-out three times a week, but don't have enough time during the actual season... I still try and hit the gym as much as I can in my off time though.
Mon - Cardio (Ultimate Frisbee, Running)
Tues - Chest & Triceps
Weds - Abs
Thurs -Legs
Fri - Back and Biceps
Sat - Rest/Abs
Sun - Rest/Abs if not done on Sat
Thinking about adding delts and traps in on Weds instead of abs
due to my recent left shoulder incident, my weekly shedule has changed
Mon-Forearms, Rotator cuff
Tues-Shouders, Rotator cuff
Wed-Triceps, Rotator cuff
Thurs-Abs/Rest, Rotator cuff
Fri-Back/Bis, Rotator cuff
Sat-Chest, Rotator cuff
Sun-Legs, Rotator cuff
[QUOTE=Evilan;28565334]Mon - Cardio (Ultimate Frisbee, Running)
Tues - Chest & Triceps
Weds - Abs
Thurs -Legs
Fri - Back and Biceps
Sat - Rest/Abs
Sun - Rest/Abs if not done on Sat
Thinking about adding delts and traps in on Weds instead of abs[/QUOTE]
It's funny how you do abs 2 times a week, yet chest only once. How are your abs any different than your chest?
No squats also?
Fix your priorities. You run and do frisbee, yet you give your legs zero attention strength wise.
[QUOTE=Seith;28585381]It's funny how you do abs 2 times a week, yet chest only once. How are your abs any different than your chest?
No squats also?
Fix your priorities. You run and do frisbee, yet you give your legs zero attention strength wise.[/QUOTE]
umm
thursday is his leg day
Monday - Martial Arts
Tuesday - Martial Arts
Wednesday - Martial Arts
Thursday - Martial Arts
Friday - Martial Arts
Saturday - Martial Arts
Sunday - Martial Arts
I mix this up with cardio, strengthening, conditioning, cutting, and what not. Only thing is, as soon as I do any bit more overtraining/ plain exhaustion starts to kick in and stop me.
[QUOTE=NotMeh;28584088]due to my recent left shoulder incident, my weekly shedule has changed
Mon-Forearms, Rotator cuff
Tues-Shouders, Rotator cuff
Wed-Triceps, Rotator cuff
Thurs-Abs/Rest, Rotator cuff
Fri-Back/Bis, Rotator cuff
Sat-Chest, Rotator cuff
Sun-Legs, Rotator cuff[/QUOTE]
I'm not a doctor and i don't know how much you plan on working the cuff everyday but you prob want to give it some rest.
[editline]13th March 2011[/editline]
[QUOTE=Seith;28585381]It's funny how you do abs 2 times a week, yet chest only once. How are your abs any different than your chest?
No squats also?
Fix your priorities. You run and do frisbee, yet you give your legs zero attention strength wise.[/QUOTE]
abs heal a lot faster than the chest yo.
I have a 3 day workout:
Day 1: Chest and triceps
Day 2: Biceps and back
Day 3: Shoulders and abs.
Repeat
I rest on Tuesdays.
Sun- shower/pushups/breakfest-break/2-3 mile run/walk (depends on weather n shit)
Mon- rum and coke, then watching porn
Tue- gaming/skyping
Wed- same as sunday
Thur- random shit
Fri- try to hit the movies or something if im not busy
Sat- go out for a night walk because everyones hungover after friday nights at the bar
working out twice a week , ull get swolll breh!
does c-walk count?
lol
[QUOTE=Binsky;28587840]I'm not a doctor and i don't know how much you plan on working the cuff everyday but you prob want to give it some rest.
[editline]13th March 2011[/editline]
abs heal a lot faster than the chest yo.[/QUOTE]
I'd like to see the basis of this article. Would it be idiotic to say I believe if the notion was to train it only 1x a week, you'd do it?
I need proof before I believe in something, that's the kind of person I am. Even though I might see logic in it, you can see logic in everything if you look for it.
New schedule:
[B]Day 1[/B]
[I]Chest[/I]
Flies
Bench press
[I]Triceps[/I]
Lying triceps extension
Close grip bench press
[B]Day 2[/B]
[I]Biceps[/I]
Curls
Concentration curl
[I]Lower back[/I]
Deadlift
Superman
[B]Day 3[/B]
[I]Shoulders[/I]
Shoulder press
Lateral raise
Front raise
[I]Abs[/I]
Crunches
Leg raise
[B]Day 4[/B]
[I]Upper back[/I]
Reverse flies
Chin up
Pull up
Bent over row
Nice legs day.
[QUOTE=Seith;28597322]I'd like to see the basis of this article. Would it be idiotic to say I believe if the notion was to train it only 1x a week, you'd do it?
I need proof before I believe in something, that's the kind of person I am. Even though I might see logic in it, you can see logic in everything if you look for it.[/QUOTE]
I think for something like that you should work it more often to bc you´re not doing weights but more endurance and stability. Every day seems like a bad idea for almost anything though. At least give it a rest for two days of the week. Most of the shit I read came up with working it 3 times a week like this article
[url]http://www.togct.com/surg_procedures/rotator_cuff.html[/url]
Also, if you wanted some info on abs hurr u go:
[url]http://forum.bodybuilding.com/archive/index.php/t-3372361.html[/url]
[url]http://answers.yahoo.com/question/index?qid=20100810225731AABHRlZ[/url]
I know they're not the most reliable sources but I have a life and if you really want to look it up for yourself you are more then welcome to and feel free to share your findings. I think everyone needs proof before they believe some or at least some sound reasoning. So yeah
[QUOTE=NotMeh;28601804]Nice legs day.[/QUOTE]
fuck legs, i'll just get so big walking will be like doing squats
[QUOTE=Binsky;28601816]I think for something like that you should work it more often to bc you´re not doing weights but more endurance and stability. Every day seems like a bad idea for almost anything though. At least give it a rest for two days of the week. Most of the shit I read came up with working it 3 times a week like this article
[url]http://www.togct.com/surg_procedures/rotator_cuff.html[/url]
Also, if you wanted some info on abs hurr u go:
[url]http://forum.bodybuilding.com/archive/index.php/t-3372361.html[/url]
[url]http://answers.yahoo.com/question/index?qid=20100810225731AABHRlZ[/url]
I know they're not the most reliable sources but I have a life and if you really want to look it up for yourself you are more then welcome to and feel free to share your findings. I think everyone needs proof before they believe some or at least some sound reasoning. So yeah[/QUOTE]
If I wanted information I'll def drift away from BB.com. I started there like everyone else a few years ago, but you know, it's mainly kids over there brosciencing other people.
Anyways, no valid information anyways. I'll find something, and share it. Currently, I'll keep training it whenever I want, which is probably not 2x. nor 3
[QUOTE=sam.clarke;28342071]Everyone's body is different. Mine responds better from alternating between upper and lower. I found that with heavy weighted routines in the abs I got an uneven gain between the upper and lower. Hence deciding to try a new routine of upper and lower with lower weight but more concentrated movement.
Seems to be having better results but still bulking so they're hidden behind more fat than I'd like, will start cutting end of March.[/QUOTE]
Thing is, you can't isolate the ab muscle, whenever you work one part you work all of your abs.
[QUOTE=entershikari;28624301]Thing is, you can't isolate the ab muscle, whenever you work one part you work all of your abs.[/QUOTE]
Just for a general refrence.
[img]http://www.fitstep.com/Advanced/Anatomy/Graphics/abdominals-anatomy.gif[/img]
Also, one's Obliques can be rather small in to comparison to his Rectus Abdominis. So his statement isn't completely outrageous.
the obliques look way bigger in that picture though
[QUOTE=Seith;28637750]Just for a general refrence.
Also, one's Obliques can be rather small in to comparison to his Rectus Abdominis. So his statement isn't completely outrageous.[/QUOTE]
i think he was implying rectus abdominus maaan
