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right, thats it......

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Robert
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2003/12/04 16:13:58 (permalink)

right, thats it......

i have been following the jornals of many since this forum started [well done for the idea whoever it was] and have decided that it is time i did something about logging my progress, i have no training partner [V] and sometimes am the only person in the gym so no one to spot for me [V][V], so, the best way i can think of to motivate myself has to be to keep a journal and have people critiquing<<sp?/praiseing me depending on how it is going. my main motivation being that if i am diligant and progress i will be praised by my peers on mt.co.uk. so if i'm being a naughty boy, tell me. and if i'm a good boy, tell me too.

many thanks to all for reading/responding. and good luck with achiving your goals too.

so what i'm after is [in order of importance]

#1 good endurance base
#2 health from the inside [meaning good cv+diet at all times]
#3 a good balence between power and strength
#4 mass isn't an issue, but i want to stay reasonably lean, my g/f makes a big effort to look good [body] and expects the same of me as i would her.

my routine at the moment looks a little like this [although i don't think i've ever done a complete workout that fits this bill exactaly, either niggling injuries, time constraints or other factors prevent this.

exersizes that are separated by a / are cycled eoweek or sometimes done as well as, depending on mood.

day#1 [usually monday]
plyos
deadlift/sldl
hypers/good mornings
chins/pullups/seated rows
farmers walk
grip work + weighted sit ups

day#2 [typically tuesday]
bench/dips
close grip bench/skulls
grip work + weighted side bends

day#3 [wednesday or thurs]
clean and jerk
one handed barbell snatch
power hang cleans
push press
grip work

day#4 [fri, sat or sun]
squat
grip work + hanging leg raises
calesthenics circuit [bw dips/pushups/pullups/chins/situps]

all days have some aerobic based trainng at some point, hill sprints, HIIT or just plain old running

i am an active person, have a manual based job and practice both jiu jitsu and kunf fu regualrly [2-7x/week]

diet is not spot on and needs attention, but finace, time and practicality don't help either.

typical days eating is as follows:

3 big meat/fish and veg based meals
1-4 fruit items inc juice [not AAS juice, lol]
snacks in between meals and 1 reflex instant mass after training.
as much water as i can get down withing reason [typically 1-2 litres a day +other stuff like juice]
1 pint of milk with every meal is what i aim for but usually just 2 a day. + one cod liver oil and mv tablet/day

lets see how it goes......

rob
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    help2001
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    RE: right, thats it...... 2003/12/04 16:35:54 (permalink)
    looks a good plan

    good luck
    #2
    Robert
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    RE: right, thats it...... 2003/12/04 17:23:16 (permalink)
    cheers mate, first update:

    today is thurs, i hope, lol. so it was oly day, and heres how it went.

    clean+jerk: >>[bar fully above head at lockout]
    1x30,1x35,1x37.5,1x40,1x45,1x50,1x55,1x60,1x65,1x60 [second to last rep was a power clean only, no split jerk at end].
    one handed barbell snatch:
    ***my favorite exersize***1xbar,1x25,1x27.5,1x30,1x35,1x35 [each hand]
    felt well dizzy and severe breathlessnes @ end of final set on left hand. bad bad bad, although feel fine now so hopefully it was just the intensity [like squats], and is nothing to worry about.
    power hang cleans:
    gave these a miss as traps and bi are killing after work on tue, [logging]. [V]
    push press:
    1xbar,1x25,1x30,1x40,1x50,1x60,1x65
    easy. [^]
    grip work:
    todays grip work consisted of 10kg plate curls util fialure on each arm three times. ouch!!!!!! followed by an embarassing 12seconds one arm hang on the pull up bar. [:p][V]

    N.B.>>> oly lifts are lighter than my theoretical max as i am still "finding the groove" with regards perfect form. and after the dizzyness on the one arm snatches i didn't want to push my luck on the push press [no pun intended].

    all in all, an good workout, except for the dizzy spells. the effort was there but with time constrsaints and sore traps and bis it could of been more productive. overall 7/10

    also, going to do one single max effort set of push ups tonight just before bed to show those tri's and shoulders that they aren't getting away with it. [i missed out tuesday altogether for a day in the hills with mates]. aiming for 85 straight.

    rob
    #3
    JiGGa
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    RE: right, thats it...... 2003/12/04 21:18:14 (permalink)
    quote:
    Originally posted by Robert


    day#1 [usually monday]
    plyos
    deadlift/sldl
    hypers/good mornings
    chins/pullups/seated rows
    farmers walk
    grip work + weighted sit ups

    day#2 [typically tuesday]
    bench/dips
    close grip bench/skulls
    grip work + weighted side bends

    day#3 [wednesday or thurs]
    clean and jerk
    one handed barbell snatch
    power hang cleans
    push press
    grip work

    day#4 [fri, sat or sun]
    squat
    grip work + hanging leg raises
    calesthenics circuit [bw dips/pushups/pullups/chins/situps]

    all days have some aerobic based trainng at some point, hill sprints, HIIT or just plain old running

    i am an active person, have a manual based job and practice both jiu jitsu and kunf fu regualrly [2-7x/week]

    diet is not spot on and needs attention, but finace, time and practicality don't help either.

    typical days eating is as follows:

    3 big meat/fish and veg based meals
    1-4 fruit items inc juice [not AAS juice, lol]
    snacks in between meals and 1 reflex instant mass after training.
    as much water as i can get down withing reason [typically 1-2 litres a day +other stuff like juice]
    1 pint of milk with every meal is what i aim for but usually just 2 a day. + one cod liver oil and mv tablet/day

    lets see how it goes......

    rob




    You should put some horsemilk into you're diet if youre after good cardio endurance :-p :-p :-p

    No mate, good luck with the routine it seems prity decent, I like the idea of calesthenics circuit alot. I would just switch the side bends and the situps to make it more pull/push split so youre grip gets a little rest.

    Cheers, Steven.
    #4
    Robert
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    RE: right, thats it...... 2003/12/05 12:10:04 (permalink)
    jigga, i would do but i don't know what part of the horse you get milk from, is it that big long thing, or is that its leg????

    will give it some thought, but i want to hammer the grip/wrists as i looked asome [cannot remember the name of it] grip forum and a guy said[he was seemingly v.well respected and could close the No.4 CoC] he trains 2-7 times a week on the grip??!!

    am shifting today training too ***friday as am moving house today, yeeeeha.

    rob

    ***edit - erm.. am i thick or what!!! today is friday, heads not screwed on today, i meant shifting todays to saturdaay.

    p.s. got 77 push ups last night, pathetic.[V]

    rob

    #5
    Robert
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    RE: right, thats it...... 2003/12/06 13:53:25 (permalink)
    WTF....?

    it took me about 20 minutes last night to wirte out a calesthenics circuit i did.... and its not here. b@st@rd! [V][V][V][:(!][V]

    anyhow it went a little something like this [abb write up]

    friday 5th dec 03
    all upper body exersizes done for 1min, all lower for failure each set.
    a lot of the totals [e.g. pressups] are no where near my max, but have to stickto 1 minute constraint. and took it very lightly on squats as have got to do them tomorrow~>>today.

    pressups: 55/44/51???/38
    squats: 137/64/19/2
    pullups: 29/17/5/and our survey says? ei-err. 0
    squat thrusts: 66/78???/32/29
    situps: 49/51/43/47???
    goodmornings: just did 20 for each set, you can't go throwing your weight around with your l/back imo

    not bad, absolutley shattered after it.


    sat 06 dec 03


    front squats:
    10x20,5x30,3x40,1x50,1x60,1x65
    had to take it ligthly after too much yeaterday, even though i didn't go to failure as i shuld of today OR yesterday.
    grip work:
    plate curls and wrist rolls with 5lb maul [axe] and splitting about 300kg of fraxinus excelsior, prunus avium and fagus sylvatica [ash, cherry and beech to you lot - and all hardwoods to split, esp beech as grins criss-sross]

    THEN....

    i happened on [is what i belive to be] a new exersize..

    one handed, pinch grip, oly plate snatches. v.hard on wrists/fingers/traps+shoulders. i liked it, did unknown reps with 10 and 15kg plates.

    good fun.

    rob
    #6
    Rusev
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    RE: right, thats it...... 2003/12/06 22:46:25 (permalink)
    first day clean and jerk up to 1x65 kilos is 1 singular rep yes why not try doing 3x3 or even 5x3 on about /40 kilos technique and if you say you power cleaned the second to last rep on your max lift 65 concentrated on full squat cleans and you could be up to 80 kgs at least with good form speed technique and 100% confidence and comitment at going under the bar i have fell flat on by bum plenty of times and i trained in a garage alone for over two years no excuses i useed to cranck the music up and train hard to heavy rock or should that be heavy metal boom boom !!
    #7
    Robert
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    RE: right, thats it...... 2003/12/07 13:14:52 (permalink)
    i think i might try that 3x3 business, its just the motion of full cleans [front squatting down at speed] i haven't nailed yet. when i do, i will start doing the full clean+jerk, curently its only [with the heavier weights] a power clean and a split jerk, although i see the split jerk becoming eaiser as i go into full squat cleans as i can use some of the momentum from the upward thrust of the squat to power the bar up faster and getheavier weights to lockout.

    thanks rusev

    rob

    P.S. today is rest day [bar 2hrs of jiu jitsu]
    #8
    Robert
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    RE: right, thats it...... 2003/12/09 15:38:49 (permalink)
    tuesday 09 dec 03

    so this week is exam week a college, and i have been revising a lot and moving house so not done yesterdays workout, and today don't have much spare time either, nethertheless, i will complete a workout of sorts:

    front squat
    3x40,5x40,3x40,1x50,1x60,1x65

    pullups @b/w
    31,17,9,8,4

    bench
    5x50,5x50,2x67.5,1x80

    close grip bench
    12xthebar,8x30

    10x200m hill sprints
    pack weight of 12lb

    i am fcuked.

    rob

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    JiGGa
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    RE: right, thats it...... 2003/12/09 16:31:20 (permalink)
    quote:
    Originally posted by Robert

    WTF....?

    it took me about 20 minutes last night to wirte out a calesthenics circuit i did.... and its not here. b@st@rd! [V][V][V][:(!][V]

    anyhow it went a little something like this [abb write up]

    friday 5th dec 03
    all upper body exersizes done for 1min, all lower for failure each set.
    a lot of the totals [e.g. pressups] are no where near my max, but have to stickto 1 minute constraint. and took it very lightly on squats as have got to do them tomorrow~>>today.

    pressups: 55/44/51???/38
    squats: 137/64/19/2
    pullups: 29/17/5/and our survey says? ei-err. 0
    squat thrusts: 66/78???/32/29
    situps: 49/51/43/47???
    goodmornings: just did 20 for each set, you can't go throwing your weight around with your l/back imo

    not bad, absolutley shattered after it.




    Ever gone to http://www.trainforstrength.com ? There are the best bodyworkouts there are. What do you meen by the goodmornings?? do you just standup and lower your upper body?? If so I would suggest you to try hyperextensions sometime. Also, if you wants some good ab exercises/routines just ask me I got some files of that on my computer.

    Your friend in lonely times,
    Steven
    #10
    veganlifter
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    RE: right, thats it...... 2003/12/09 18:03:22 (permalink)
    rob, wicked journal, very interesting read.

    How much do you weigh & how tall are you?
    #11
    Robert
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    RE: right, thats it...... 2003/12/10 16:16:15 (permalink)
    VL, thaks v.much, tbh my weight varies a lot depending on my work schedule amd weekend activity level.

    example, last week i did 19hrs of logging [cut down big tree useing v.heay chainsaw and drag logs of up to 300kg through forest to clearing and either lift onto big pile or chop up useing heavy chainsaw/axe]
    and 10hrs tree climbing - lugging bodyweight and heavy chainsaw up 120ft beech tree and dismantle entire tree from top down.

    and 11hr night time walk up old man coniston [largest of the 7 mountains on west side of conistion lake].

    and all my workuts and hugely varied diet means some days my kcal expenditure is like 6-700kcals/day and my intake rarely gets higher than 3500kcals/day.

    so some weeks i weigh like 145lb, this month though weight has been as high as 158lb. today, 154lb.

    i am 5'7.

    P.S., i admire you over most on this site, i saw your pics on the manchester meet thread, you are huge and all you eat is veg and water. awsome. [nice tat's too]

    Jigga,

    you are right about the GM's. and i would love somemore ab exersizes. cheers pal.

    rob
    #12
    Robert
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    RE: right, thats it...... 2003/12/10 16:34:31 (permalink)
    todays workout goals,

    focus on plyos and posterior of body. is the wrong day for this really and i did expect to get out as much as i did on the deads after front squats yesterday, hardly any doms this morning though so gave it best effort.

    plyos
    vertical jump 3x10 suprisingly hard
    plyo press up 5x20 easy

    cut short to focus on deads:

    deadlift
    did 10 vry light sldl's to get warmed up, then
    proper deas:
    1x50,1x60,1x80,1x100,1x110,1x120,1x125,1x130,1x140,1x142.5 [miss],1x140

    took about 2 mins between each one, wanted to get max effort inon each one.

    wide grip chins @ bw only
    12[V],10[V][V],3[V][V][:(!][:(!][V]
    must of woked the deads really hard eh!!!

    grip work + abs
    10kg pate curlsx3sets and 100 crushes on some fanny gripper from argos on each hand.

    3x20 sit ups holding 15kg DB on upper chest, pinned feet.
    128 crunches, cos i'm hard and felt like it.

    got 2hrs of boxing tonight and kung fu first thing tomorrow morn, [V], i'm going to be dead. i think apart from KFtomorrow and the day after will be rest days.

    over all, not a bad workout. got good weight on the deads considering week i've had. must be down to that free maximuscle i got, he heh ha.

    rob
    #13
    JiGGa
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    RE: right, thats it...... 2003/12/10 19:49:25 (permalink)
    Tryd to mail you but, I keep getting delivery failure mails back :-(
    #14
    veganlifter
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    RE: right, thats it...... 2003/12/10 21:06:30 (permalink)
    quote:
    Originally posted by Robert
    P.S., i admire you over most on this site, i saw your pics on the manchester meet thread, you are huge and all you eat is veg and water. awsome. [nice tat's too]



    thanks man, but i'm not really doing anything any geezer could do if they set their mind to it. I'm sure you'd be suprised to see how easy it is to be vegan when you get used to it. Supermarket chains like Co-op and Sainsburys nowdays label their stuuf "suitable for vegetarians and vegans" and so on.

    Hey, to a totally another subject! You actually made me think, maybe my ok hand strength (for a total grip trainer newbie) is because I also used to chop loads of wood and also do quite a bit of digging. Used to live in the countryside and we warmed our house with out own wood - it takes a lot of wood to keep a house warm in finnish winter. Also i used to dig up the garden as we didn't have any machinery.

    Being a tree surgeon should be good for grip!
    #15
    Robert
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    RE: right, thats it...... 2003/12/10 21:23:10 (permalink)
    being a tree surgeon is hell on your bi's hands and back, i presume thats why i can do lots of pullups/1arm pullups/3 and even 2 fingered pullups.

    also, when i first enquire about this grip marlarkey, i was told if you can plate curls 15kg you have some of the strongest hands in the world. i know 5 people that can do this and have never been near a gym/gripper. and seeing as i've done it for less than amonth and only deadlift 140k and only weigh 150lbs, i think i'm pretty bloody good at it. and i've got small stubby hands.

    i would guess that you could definitley attribute your grip/wrist strength to chopping wood. i also do a lot of digging, when i was a supervisor at continental landscapes we did fencing and digging, both very hard on whole body imo.

    love the contryside mate, just love it. v.jealous of you growing up there.

    my ONLY regret in life is that i cannot call the lake district my home. :( it hurts.

    rob
    #16
    Robert
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    RE: right, thats it...... 2003/12/10 21:24:47 (permalink)
    jigga,

    robert.oates@lycos.co.uk

    or could you post some up for me??

    thanks in advance matey

    rob
    #17
    Robert
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    RE: right, thats it...... 2003/12/10 21:28:23 (permalink)
    AND, went boxing this eve, hammered everyone on running and calesthenics, then did 2 3 min rounds with a fresh opponent each time.

    of the first, lets just say he aint alll as good as he thought, and of the second, well my mate mark gave me a right pasting, good laugh though.

    rob
    #18
    JiGGa
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    RE: right, thats it...... 2003/12/11 11:33:34 (permalink)
    workout 1

    The first thing you want to remember when you train you abs is that just like your upper body or lower body, your abs need rest. So you want to train them every other day and give them a day of rest. If you do not do this...you are not allowing the muscles to repair themselves, thus over training. Overtraining muscles does not promote muscle growth so therefore, your ab muscles will not grow. Also a cardio program should be maintained if you have excess body fat. You can train cardio everyday so running or any type of movements for at least 20 minutes a day will work fine. Ok..so here is a sample routine that we use in our classes and some that I have came up with on my own. This works best if you are already warmed up and its really effective after a short cardio workout (5 minutes).

    1. Start out by laying flat on your back and crossing your right arm over your chest and touch your left shoulder. Make sure your legs are flat on the ground. Concentrate on raising your right shoulder off the ground about 3 to 4 inches. Make sure and go very slow so you get a good burn in the upper right side of your abs. Do 20 reps then go do step 2.

    2. Stay in the same position and bend your left knee. Then cross your right foot over your left knee and put your right hand behind your head. You want to concentrate on bringing your right elbow to your right knee. This will really pound your mid abs on your right side. Do 20 reps and then move on.

    3. Keep your left leg bent and then straighten out your right leg. Keep your right hand behind your head. Just like you did in step 1, you want to raise up off the ground about 3 to 4 inches, but at the same time, you will raise up your right leg off the ground about the same distance of 3 to 4 inches. 20 reps. Do this at the same time together to really work that lower right side of the abs. After you complete step 3, switch sides and do the same 3 steps for the left side, then progress to step 4.

    4. About now you should have massive blood flow to your abs which is a good thing. I am sure that everybody knows what a bicycle is, but I am still going to explain it. Place your hands behind your head and bend both knees evenly. You want to lift up your left knee and bring your right elbow up to meet it. Release and then bring your right knee to your left elbow. Do this for 1 minute in a slow and controlled manner. This is not about speed, it is about control. Move to step 5.

    5. Now lets switch directions and lay flat on the ground with your legs extended and arms extended above your head. Raise your arms and your legs about 3 inches off the ground and hold it there for 1 minute. After a minute passes, bring your arms and your legs all the way up and let them meet in the air. Do this for 20 reps. After that, extend them back out and hold them again 3 inches off the ground for 1 minute. Step 6 is next.

    6. Now you want to move on to kick outs. Sit halfway up and place your hands behind your with your fingers facing towards your feet. Raise your feet off the ground and find your balance. You will have to vary between leaning back and placing your hands in the right place. After you find your balance, kick out your legs by extending them all the way out and then bringing your knees to your chest. You want to kinda bring your upper body forward as your knees are coming to your chest. Do this in a slightly faster pace and vary between holding out your legs for 10 seconds every 30 seconds or so. Do this for 2 minutes. Finally the last step.

    7. At this point I hope that you are about to die, but we are not done yet. Go back to steps 1-3 and do them again. Make sure and stretch out well and drink plenty of water. This pounding routine should be done every other day for best results. Do it everyday and you are screwing yourself. I hope that you will be sore after trying it. If you are very well conditioned and can hack more...try adding some of your own varations to it as well and remember...varation is the key to

    workout 2

    I cannot emphasize enough how much variation will dramatically improve your abs. So please don’t let my ab workouts be the only means for your ab training. A very important factor in great looking abs is low bodyfat. Don’t expect ripped abs if your favorite foods are high in fat and all unless you’re a freakazoid and have like a 6 foot long tapeworm or something like that. As I was saying, if you are having trouble with excess bodyfat, you really want to include a lot of cardio exercises in your workout. *Coming soon* xtreme fat burning workout…

    1. As in the first workout, you want to get warmed up before targeting the abs. Okay, in step one we are going to start off basic to get the blood flowing to the abs; begin by laying down on the ground with knees bent and do 25 reps of basic crunches with hands resting behind your head. Now cross your hands on your chest and do 25 more basic crunches. Finally put one hand on top of each other and as you are crunching up, reach as far forward as you can toward your feet…yeah you guessed it, 25 reps.

    2. Stay in this position on the ground and take your right hand and touch your right ankle followed by your left hand touching your left ankle. Make sure you don’t have your feet too close to you…really reach out for them. As you are doing this, do it in a very slow controlled manner so you can really dig deep and get a good burn going in your abs; 50 reps. This motion will start to put a little emphasis on the obliques. Go to step 3 and be sure to collect 200 bux on your way.

    3. Now you want to stretch out your feet and place your right hand behind your head. In a very slow and controlled manner, begin lifting your left leg and let your right elbow meet it halfway so you get a real nice cross crunch. This should start to really bring a nice burn into your abs if you are doing it slow enough. Do this on both sides with 30 reps on each side. Can you say, “Step 4”?

    4. Now it is time for “burn outs”. Place both hands behind your head and let your left leg be slightly bent with your foot on the floor and take your right leg and lay it straight out. Take your right leg and raise it up in the air so your foot is pointing directly toward the ceiling. Now you want to take each elbow and alternate right and left touching the right knee. Do these until you can’t do them anymore…thus the name “burn outs”. Just because they are called burn outs, doesn’t mean to do them as fast as you can…it is very important to do these exercises slow. Switch sides and do the same. *Note* you are mostly focusing on the lines on the outside of your abs and the obliques. I am sure most of you have seen spike’s picture. There is a difference in a 6 pack and what spike has. These exercises will give you that!! Trust me, I have them as well and this is what I did to achieve them. The ab workout 1 will help in isolating the individual muscle groups and ab workout 2 focuses on creating very nice obliques and lines between your muscle groups.

    5. Finish off your routine by burning out bicycles and do step 1 again. Depending on your fitness level, feel free to go back and repeat any of the steps or add in your favorite ab workouts.
    #19
    Robert
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    RE: right, thats it...... 2003/12/11 11:55:55 (permalink)
    fcuk me, thanks v.much.

    will printout to read later.

    rob
    #20
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