afrescue's BodyBlog

Ab Workout

afrescue — Sun, 07 Oct 2007 21:50:18 +0000

My abs took 4 months to develop and everyone is different so you wouldn’t see results right away. If you don’t understand anything, ask me.
Here it is:
I do 3 days on 1 day off
I do upper abs one day and lower abs the next
My rest time is 30 Secs to 1 Minute
Do less weight then what I list
Upper Abs: (4 Sets)
Warm Up–50 Crunches
Half Circle Situps w/ 10 pound weight(Left to Right)–25 Reps
Cable Sit Up–100 pounds–25 Reps
(Stand, hold the handle over your head, bend 90 degrees, go up holding your abs tight)
Cable Oblique Crunch–60 pounds–25 Reps
(Hold the handle against your head and keep your heel up)
http://www.fullfitness.net/routines/…ue_crunch.html
Lower Abs:
Warm Up–50 Crunches
Half Circle Situps w/ 10 pound weight(Left to Right)–25 Reps
Seated Ab Crunch–25 Reps
Seated Ab Crunch (Twist Left to Right)–25 Reps
Bicycle Kick (Kick your legs out every time)–100 Reps
Tips:
Drink a gallon of water a day
Special K Protein Plus for breakfast (tastes like crap, but good protein)
Don’t eat anything that comes frozen

July 13th (Shoulders, Triceps)

afrescue — Sat, 14 Jul 2007 11:19:59 +0000

Hey, thought I’d share my workout routine. Some of the names for the exercises aren’t the correct name b/c I didn’t know what it was called. I’m really hoping I can get some feedback from this. Here it is:

Warm up: Single Arm Circles (10 lbs)

90 Degree Inferior Superior Movement (10 lbs)

Tricep Flexion Extension (10 lbs)

(The left to right is the weight, reps, difficulty)
Military Press:

50’s–8–Easy

60’s–8–Medium

65’s–7–Hard

Skull Crushers:

70–8–Easy

80–8–Medium

85–8–Hard

Shoulder Raises (Free Weight)

25–8–Medium

25–8–Hard

Cable Tricep Extension

36–8–Medium

36–8–Hard

Wide Grip Shoulder Shrugs

225–8–Easy

235–8–Medium

245–8–Hard

Wide Grip Tricep Pulldown

70–8–Easy

80–8–Medium

85–5–Hard

Arnolds

40’s–8–Easy

45’s–8–Medium

50’s–8–Hard

Overhead Tricep Extension

60–8–Easy

70–8–Medium

80–8–Hard

Shoulder Shrugs Bar

205–8–Easy

225–8–Medium

245–8–Hard

Dips

14–12–12

Repeated Warm up
LMK What You Think!

May 5th Training

afrescue — Sun, 06 May 2007 14:24:09 +0000

What I ate:

Resses Puffs

Bananna

Chips

2 Roast Beef Sandwhichs

Salad w/ Steak on it

2 Pepperoni Slices of Pizza

May 4th Training

afrescue — Sat, 05 May 2007 11:19:16 +0000

Ok, today was embarrasing…..My diet and workout routine is going to be weak until May 9th, when I’m done with finals.

What I ate:

2 Bowls of Reeses Puffs

Chips

Large Pepperoni Pizza

Banana

I also will try to drink about 126 OZ of water a day.

Training:

Day off…….yes, again

Studying is more important

May 3rd Training

afrescue — Tue, 30 Nov 1999 13:00:00 +0000

What I ate:

Banana
Chips

Reeses Puffs Cereal

Roast Beef sandwich on a Bagel

Prime Rib, Mashed Potatoes, Corn