While the boss is away............Thread

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some of the best ab woirk is vacuum holds. look them up if you dont knoiw what Im talking about. Frank Zane done them. Arnold done them. OIt works the inter muscles that arnt visable and great for posture and makign every bodypart look bigger and reduced stomach appearance.
 
EasyEJL said:
so xj, given doing GBC, how would you tack in more ab work?
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I hardly do any direct ab work, but I was going to do some with my Phase III workout.

There are different ways to implement them, at the end of a workout, off days, or after sets during workouts.
 
xjsynx said:
I hardly do any direct ab work, but I was going to do some with my Phase III workout.

There are different ways to implement them, at the end of a workout, off days, or after sets during workouts.
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I wasn't doing abs w/ GBC...but now that I'm back on a NORMAL routine...none of this East German Commie stuff...I lift M/T/TH/F...on W/Sa I do cardio and abs. Knees to elbows, rope crunches, russian twists, etc.
 
I liked the GVT style ab piece, using the belt around the legs and the adjustable pulldown machine to weight the pull, while you are laying down
 
thewilman said:
I wasn't doing abs w/ GBC...but now that I'm back on a NORMAL routine...none of this East German Commie stuff...I lift M/T/TH/F...on W/Sa I do cardio and abs. Knees to elbows, rope crunches, russian twists, etc.
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Sorry mang, until Castro kicks teh bucket I can't get any Cuban Dictatorship Training programs.
 
EasyEJL said:
so xj, given doing GBC, how would you tack in more ab work?
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CT had this with one of his programs

* NOTE: Abdominal work is performed after every workout. Alternate between these two:

ABS WORKOUT 1
A1. Kneeling cable crunch
3 x 12-15 reps
A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps
A3. Swiss ball crunch
3 x max

ABS WORKOUT 2
A1. Eagle sit-up
3 x max
A2. Roman chair Russian twist
3 x 12-15 reps
A3. High pulley woodchop
3 x 12-15 reps per side
 
EasyEJL said:
whats an eagle situp?
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1) How do you perform Eagle sit-up?

You need a power rack. You lay down on the floor in front on the rack. You lift your legs around 1 feet of the floor and spread your legs so that your feet are outside the cage's post. Squeeze your legs inward (pushing against the rack), kinda like if you were doing an isometric hip adduction. Perform partial sit ups this way.
 
xjsynx said:
reverse curls?

If so, I like those too. And I do that order as well, or sometimes start off with hanging leg raises. But always start with lower abs first.
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I hang from a pull up bar using a narrow handle, then lift my lower body until I touch my knees to my elbows. It took me several weeks before I could actually knock multiple sets out. I LOVE rope crunches! :head:

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xjsynx said:
1) How do you perform Eagle sit-up?

You need a power rack. You lay down on the floor in front on the rack. You lift your legs around 1 feet of the floor and spread your legs so that your feet are outside the cage's post. Squeeze your legs inward (pushing against the rack), kinda like if you were doing an isometric hip adduction. Perform partial sit ups this way.
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ghey yeah, i said it...what? lol
 
thewilman said:
I hang from a pull up bar using a narrow handle, then lift my lower body until I touch my knees to my elbows. It took me several weeks before I could actually knock multiple sets out. I LOVE rope crunches! :head:

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she looks like she could be fun in bed.
 
thewilman said:
Yes...but you must touch your KNEES to your ELBOWS. Mmmmkayy!

You should see the looks I get! LOL I use a handle like for cable rows.
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Yes, because it is quite yag....Isn't your back jacked up or something? Could be why, because if you activate your Psoas it will dominate the movement....

But anywho, you get looks because it proally looks like you are trying to air out/itch your a55h0l3....

The bottom line: I hate crossfit.
 
xjsynx said:
Yes, because it is quite yag....Isn't your back jacked up or something? Could be why, because if you activate your Psoas it will dominate the movement....

But anywho, you get looks because it proally looks like you are trying to air out/itch your a55h0l3....

The bottom line: I hate crossfit.
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Yeah, those crossfit guys are like a cult. :whip:

So what do you suggest? Not go that far up?
 
thewilman said:
Yeah, those crossfit guys are like a cult. :whip:

So what do you suggest? Not go that far up?
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Actually I don't know. The book I read was about 10 years ago. If your Psoas does a lot of work, you will feel your lower back tighten up. If you don't feel this, I am sure you are fine.

Let me do some research, because I get itchy ass when I workout and this might add relief :toofunny:
 
Hanging Leg Raise

The hanging leg raise is one of those exercises that everyone wants to do for two reasons:

1. They look cooler than crunches.

2. They totally smoke the abs!

But herein lies the dilemma: Most people don't do them correctly! Remember, the goal here is most definitely not strengthening the hip flexors.

To perform hanging leg raises correctly, grab a chin-up bar with legs straight, then posterior tilt the pelvis. From here, slowly and under control bring the knees to the chest, maintaining the posterior tilt throughout. Lower under control to the starting position.

When you can do multiple sets of 12-15 with no problem, feel free to give the straight-leg version a try.
 
"hanging leg-raises" and related movements, as long as the exerciser maintains a 90 degree angle between the thighs and trunk.
 
Many people excessively train the hip flexors thinking that they're
training the abdominals. Sit-ups, leg raises, "flutter kicks," and hanging leg raises are all primarily hip flexor exercises. That doesn't necessarily make them bad, but most people tend to have chronically short hip flexors, which can compromise the structural dynamics of the lumbar spine. Short hip flexors are also associated with low back pain. Of course, martial artists must have strength in these muscles, but normally, time spent drilling with kicks is sufficient for this purpose.
 
smeton_yea said:
some of the best ab woirk is vacuum holds. look them up if you dont knoiw what Im talking about. Frank Zane done them. Arnold done them. OIt works the inter muscles that arnt visable and great for posture and makign every bodypart look bigger and reduced stomach appearance.
Click to expand...

what's also cool about those is that you can do them anywhere, you won't break a sweat, and you don't need any gym equipment
 
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