Simple but AWESOME ab routing/exercises

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    Simple but AWESOME ab routing/exercises


    Thought i would share

    Last week i was playing around with some different things and did a short ab workout that has proven to be one of best ab sessions i've done in years. My abs are pretty strong and in shape at the moment so the level of DOMS i experienced is nowhere near usual.

    The workout was done on Thursday and I'm still sore today. And not just sore in a portion of my abs but the whole package from top to bottom. And I mean TOP...all the way to my pec...i really had no idea my abs extended that far.

    Now this training session is only for the advanced as the standing WOD is very hard and doing a lot of it without being in shape will make you feel like you've torn an ab in the following days.

    Here is the workout and video
    http://anabolicminds.com/forum/worko...ml#post1405734

    Standing WOD x 3 sets to failure (i did 7,7,5)
    Super Stretch Situps - done upside down on GHR and stretching very deep on each one (head perpindicular to floor for me x16)
    GHR ab Super Stretch to finish
    if you don't feeling like following the link here is the video of what i'm talking about
    [ame="http://www.youtube.com/watch?v=F0VYQrKwF8g"]YouTube - wheel o death[/ame]

    That is all. 4 sets and 1 stretch. Its a good soreness but i can really tell I worked my abs hard from top to bottom. The two very lower abs were not targeted quite as much as the rest.
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    Hmm looks like a good quick ab workout, but I don't have one of the wheels, and I haven't seen one at my gym either :S I know they're pretty cheap to pick up though.
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    Quote Originally Posted by Steveoph View Post
    Hmm looks like a good quick ab workout, but I don't have one of the wheels, and I haven't seen one at my gym either :S I know they're pretty cheap to pick up though.
    mine is a lawm mower wheel i picked up at HD.
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    Quote Originally Posted by kabuki View Post
    mine is a lawm mower wheel i picked up at HD.
    Those look intense chasing WOD with a roman chair. Making even more of your own effective workout equipment, awesome.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    Those look intense chasing WOD with a roman chair. Making even more of your own effective workout equipment, awesome.
    thats what they are called. i forgot.

    speaking of my own workout equipment...check out my new baby. last few pieces are drying after painting as I write this. will get its first run on Friday.

    Sunday Build - MMI Power Training
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    Quote Originally Posted by kabuki View Post
    thats what they are called. i forgot.

    speaking of my own workout equipment...check out my new baby. last few pieces are drying after painting as I write this. will get its first run on Friday.

    Sunday Build - MMI Power Training
    Dude, that thing looks all sorts of impressive, esp. the personal touch. What do the neighbors think? Basketball goal, grill, contraption of death thought up during the spanish inquisition?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Quote Originally Posted by SilentBob187 View Post
    Dude, that thing looks all sorts of impressive, esp. the personal touch. What do the neighbors think? Basketball goal, grill, contraption of death thought up during the spanish inquisition?
    It was pretty funny. Our first workout they were having a patio sale across the street. Here we are in perfect view of these ladies hanging out on there deck. And were yelling at the bar, grunting, lifting ect. They just sat in there chairs and watched.

    My wife says we look like a bunch of dorks.

    Our last workout we did the morning of July 4th. Lots of early morning yelling w/2 people hitting a 755 squat, one hitting a raw 665, and 3 guys working up to 500. Good times
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
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