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    Quote Originally Posted by runner_79
    I understand Al and Cam!!!!!!!

    Lower abs?they have always been the hardest. All the building seems to go to my legs lol....
    Part Italian ........

    Good info
    I'm the same man.. My legs are tree trunks and could be LOGS but I have to train them down.. That's why I'm worried about using a strong lifts 5x5 or 5/3/1 bc they say squats are essential.. When I squatted forfootballl I gained 20 pounds and wet from 30 to 34 inch waist pants (bc of my legs and ass) in one month.
    "no failure is final, nor is any success"
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    AMEN Brother!!!!!!!

    What you do to train them down?
    I'm seriously thinking about skipping legs for a while and use running for the leg day. Yay or nay?

    How we bring up lower abs?

    -Chris
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    Quote Originally Posted by runner_79
    AMEN Brother!!!!!!!

    What you do to train them down?
    I'm seriously thinking about skipping legs for a while and use running for the leg day. Yay or nay?

    How we bring up lower abs?

    -Chris
    NAY. legs are so important.. I keep my reps high and so mostly isolations like curls and extensions.. I'll rotate reverse barbell lunges, db sumo squats on two benches, andleg press for my compound movements, but I keep rest short and reps high and utilize supersets when possible.. Also Abductor work and some glute machines. One day a week.. And I do deads two days before or after for additional leg stimulation on back day. I'll pm u or post an example later.. At work now lol
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    An as for abs- for years I slaves away doing hundreds of crunches and leg raises etc 3-4 days a week. Recently abkut 6 months ago i switches to heavier ab movements for12-20 reps.. Abs have never been fuller .. You gotta get them to pop through otherwise it'll be just a thin layer .. Your biceps won't pop through your arms if u do hundreds of curls 4 times a week.. Your abs are no different!
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    Quote Originally Posted by chedapalooza
    An as for abs- for years I slaves away doing hundreds of crunches and leg raises etc 3-4 days a week. Recently abkut 6 months ago i switches to heavier ab movements for12-20 reps.. Abs have never been fuller .. You gotta get them to pop through otherwise it'll be just a thin layer .. Your biceps won't pop through your arms if u do hundreds of curls 4 times a week.. Your abs are no different!
    Thanks broskies!!!!

    Heading off for torso day 1 lol
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    Abs are just like any other muscle and need resistance so buy some ankle weights, strap em on and try leg raises.
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    Lower are the hardest
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    Quote Originally Posted by Lukef2000 View Post
    Abs are just like any other muscle and need resistance so buy some ankle weights, strap em on and try leg raises.
    Don't need ankle wieghts, just place yourself on a decline bench legs at the lower end and hanging over the edge, grab a db with your feet and keeping your legs perfectly straight do your leg raises .. toes pointed...
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    Nice man
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    Zil
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    Quote Originally Posted by DreamWeaver

    Don't need ankle wieghts, just place yourself on a decline bench legs at the lower end and hanging over the edge, grab a db with your feet and keeping your legs perfectly straight do your leg raises .. toes pointed...
    That is another way yes but I was always taught that doing it with a dumbbell redistributes the weight away from the lower ab region because you have to squeeze your legs together to hold the dumbbell making your abductors move some of the weight. So your lower abs are not getting the full benefit of the movement. But hey I could ve wrong....
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    Quote Originally Posted by Lukef2000 View Post
    That is another way yes but I was always taught that doing it with a dumbbell redistributes the weight away from the lower ab region because you have to squeeze your legs together to hold the dumbbell making your abductors move some of the weight. So your lower abs are not getting the full benefit of the movement. But hey I could ve wrong....
    Yah I don't think you have to squeeze much db will just hang there....these hammer the lower abs... Wheel of death does too, well wheel of death hanners everything ...
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    I'm gonna look into the WoD you speak off Doug.

    Sounds agonizing lol... Burn...burn them abs, burn
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    You can do it with the bar too...
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    Oh geeeez...
    Well it's 8:25am in Aus and down goes my Torso 2 for day 4.

    Fuggun sore...
    We were running a tad late with time so I decreased rest periods from 2 minutes to 45seconds. Made up time, BUT DAMN HURTS so much more.

    Uploading training sheets tonight.

    Everything is going well. Gettin stronger and sleep has improved drastically.
    Phosphatydlserine helps heaps before bed
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    What r u taking with phosph... In it? Or just straight supplementing it raw? It Is a great thing to use for cutting n times of acute stress
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
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    Quote Originally Posted by chedapalooza
    What r u taking with phosph... In it? Or just straight supplementing it raw? It Is a great thing to use for cutting n times of acute stress
    Taking magnesium (different chelates complex)
    Sends me to pixie land

    Very good bro. Dosing at dinner at 450mg then pre bed 1hr prior @ same dose.
    Magnesium at 600mg in 2 doses with phos.
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    Quote Originally Posted by chedapalooza
    What r u taking with phosph... In it? Or just straight supplementing it raw? It Is a great thing to use for cutting n times of acute stress
    Taking magnesium (different chelates complex)
    Sends me to pixie land

    Very good bro. Dosing at dinner at 450mg then pre bed 1hr prior @ same dose.
    Magnesium at 600mg in 2 doses with phos.
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    Torso 1
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    The dreaded leg day on Tuesday
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    Today's torso day 1
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    I have front squat tonight double drop... ouch ... going to kill it though!!
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    Torso 2: 17/4/12
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    Lovin the aav2 and winni cycle!!!!kickin ass with strength. Appetite is crazy!!!!!!! Geeeeeez
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    Quote Originally Posted by DreamWeaver
    I have front squat tonight double drop... ouch ... going to kill it though!!
    I got legs tomorrow again and running lol....owwwee!!!!!
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    Quote Originally Posted by runner_79

    I got legs tomorrow again and running lol....owwwee!!!!!
    Lol I did 15 minutes of hiit cardio after full leg workout yesterday.. 30 seconds high 15 low. Treadmill 9-10mph high, 4mph low. Not sore today.. Means it gonna be so bad tomorrow lol
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    Quote Originally Posted by chedapalooza

    Lol I did 15 minutes of hiit cardio after full leg workout yesterday.. 30 seconds high 15 low. Treadmill 9-10mph high, 4mph low. Not sore today.. Means it gonna be so bad tomorrow lol
    My sprints are 15 on 45 off 20mins.
    I usually get up to 32km/ph
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    Quote Originally Posted by runner_79

    My sprints are 15 on 45 off 20mins.
    I usually get up to 32km/ph
    Ya I usually start with 20 minute of 1 minute on 1 off PrE lift.. But wanted to try the hiit cardio POST workout as oppsed to steady state.. Whole different animal
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    Whole different pain too lol...
    I live on property so my back fence is exactly 100m apart boundary to boundary. That's my sprint path
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    Quote Originally Posted by runner_79
    Whole different pain too lol...
    I live on property so my back fence is exactly 100m apart boundary to boundary. That's my sprint path
    Ya.. I'm curretly in minute 70 of fasted cardio (only cardio today) been finishing with incline walking with 15 lb dum bell in my back pack.. Then I wear the sweaty bag to class!! Haha enjoy the smell of my hardwork, lazy asses!! Cutting season!
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    For the LOVE of cutting season (recompin yr
    Round baby) hahahahahah
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    Quote Originally Posted by runner_79

    My sprints are 15 on 45 off 20mins.
    I usually get up to 32km/ph
    32kmph is nuts bro! I struggle to sprint for 30 secs on 20kmph!!!
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    Quote Originally Posted by Lukef2000

    32kmph is nuts bro! I struggle to sprint for 30 secs on 20kmph!!!
    Lol bro
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    Saturday 21/4/12 - Monday 23/4/12:

    Mood: Was ticked off until i got my first proper carb loading in on friday/saturday/Sunday.

    Pump:
    This morning, after carbs, and adding in Agmatine, i thought i was gonna blow up my biceps. It hurt to run. SO swole. My brother said i look bigger than ever around chest. Probably all the water retention still lingering.

    Endurance:
    Knocked out my ARMS day today (23/4) and geezzzzzz....wow...had focus XT with body octane and some extra CoP, agmatine, cit mal and PLCAR + BA and 5g Leucine NICE!!!!

    I knocked out 30 mins cardio after weights (struggle with arms as blown up as they were)
    5minute warm up
    18minutes 4.5km
    7minute cool down =5.10km in 30mins


    Supps for the day: Basic essentials (phosphatydlsterine, magnesium, zinc, multi, vitamin D(autumn weather),fish oils (25g), Modern BCAA
    5 x 10mg tabs stanazol
    6 aav2
    4 alpha t2
    1 dexaprine
    Pre workout c0cktail.

    Hunger: Im hungrier than ever, probably causes my body tasted carbs again after the belated carb feast...

    Need help with food timing and what not and a good goal to shoot at when eating in terms of kcal.

    so many conflictions, it is easy to get lost...


    food intake:

    2 free range chicken sausages (gluten free) grilled and drained
    120g chicken breast at dinner
    180g chicken at lunch
    30g WPI
    30g Almond butter
    15ml olive oil
    1 oz raw nuts

    500g veggies altogther (cauli,broccoli,carrots,capsic um,mushrooms)
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