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Old 06-17-2010, 06:57 PM   #11
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Originally Posted by JBIGS View Post
OK...I have a question...didn't know where to post it so I'll post it here...what is the best way to train my abs...I am making an attempt to train them and I am not sure what to do or what is best...any suggestions will help out tremendously!
lower reps...
ab wheel/leg raises/sit ups
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Old 06-18-2010, 03:34 PM   #12
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Default June 18, 2010 - Shoulders

DB Presses
30s x 12
30s x 10
30s x 8

Side Lateral Raises
15s x 10
20s x 10
20s x 6

Front Lateral Raises
10s x 10 each
15s x 10 each
15s x 10 each

Upright Roaws
70x10
70x10

Hammer Strength Shrugs
180x15
180x12
270x10
270x10

45 minutes of cardio
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Old 06-18-2010, 03:53 PM   #13
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Looking good JB. Do you perform your dumbbell presses standing or sitting?
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Old 06-18-2010, 04:37 PM   #14
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Good stuff here Bigs, I may have something good for this:
Quote:
Originally Posted by JBIGS View Post
OK...I have a question...didn't know where to post it so I'll post it here...what is the best way to train my abs...I am making an attempt to train them and I am not sure what to do or what is best...any suggestions will help out tremendously!
This is the ab routine that won Chuck Sipes the best abs award at the '69 Mr. Universe:
ABDOMINAL TRAINING SCHEDULE
6 DAYS A WEEK

INCLINE SIT UPS (I would hook my situp board in the middle
range position of the 7 rung abdominal ladder). -- 2 sets of
25 reps.

INCLINE SIT UPS (I used a 25 pound plate behind the head for
resistance). Working from low to high elevation on the ladder, I
would do 2 sets at each position. On these Incline Sit Ups with
weight, I would focus much CONCENTRATION on FLEXING the
abs with deep TENSION. -- 2 sets of 8 reps.

*FRONT BENDS
With a broom stick or bar held behind the neck, Iwould expel
all the air from my lungs and bend forward to a parallel position
to the floor. -- 2 sets of 50 reps.

*SIDE BENDS
With a broom stick or bar behind the neck, I would bend from
side to side in a rapid succession touching the elbows to
the sides and striving to CRUNCH the abs. -- 2 sets of 50 reps.

*USE QUICK FAST MOVEMENTS ON THESE TWO EXERCISES.

INCLINE BOARD LEG RAISES (I used iron boots for added
resistance) Each week I would vary the range of the incline
board from medium to high range for the required sets.
Sometimes for a variation i would substitute HANGING LEG
RAISES from a chin up bar. I Concentrated on TIGHTENING the
abs with each movement. -- 4 sets of 8 reps.

STOMACH ISOLATIONS
This is tremendous exercise for the internal abs health and
great for development purposes also. I CONCENTRATED ON
VERY HIGH DEGREE OF VACUUM FORCING THE ABS REGION
FORWARD. -- 4 sets of 8 reps.

I've been using an abbreviated/adapted version consisting of the inclined weighted situps, side bends, and ab wheel at least 1*daily and 2*daily if I can fit it in. I'v been doing this since March and have lost at least an inch off my waist, so it definitely works.
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Old 06-19-2010, 09:43 AM   #15
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Quote:
Originally Posted by BendtheBar View Post
Looking good JB. Do you perform your dumbbell presses standing or sitting?
I preform them seated...should I be doing them standing?
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An adult gorilla's upper body strength is six times more powerful than that of an adult human - enabling them to lift, break, and squeeze heavy objects. I'd rather have GORILLA STRENGTH & GORILLA MUSLCE!

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Old 06-19-2010, 09:50 AM   #16
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Default

Quote:
Originally Posted by Trevor Lane View Post
Good stuff here Bigs, I may have something good for this:

This is the ab routine that won Chuck Sipes the best abs award at the '69 Mr. Universe:
ABDOMINAL TRAINING SCHEDULE
6 DAYS A WEEK

INCLINE SIT UPS (I would hook my situp board in the middle
range position of the 7 rung abdominal ladder). -- 2 sets of
25 reps.

INCLINE SIT UPS (I used a 25 pound plate behind the head for
resistance). Working from low to high elevation on the ladder, I
would do 2 sets at each position. On these Incline Sit Ups with
weight, I would focus much CONCENTRATION on FLEXING the
abs with deep TENSION. -- 2 sets of 8 reps.

*FRONT BENDS
With a broom stick or bar held behind the neck, Iwould expel
all the air from my lungs and bend forward to a parallel position
to the floor. -- 2 sets of 50 reps.

*SIDE BENDS
With a broom stick or bar behind the neck, I would bend from
side to side in a rapid succession touching the elbows to
the sides and striving to CRUNCH the abs. -- 2 sets of 50 reps.

*USE QUICK FAST MOVEMENTS ON THESE TWO EXERCISES.

INCLINE BOARD LEG RAISES (I used iron boots for added
resistance) Each week I would vary the range of the incline
board from medium to high range for the required sets.
Sometimes for a variation i would substitute HANGING LEG
RAISES from a chin up bar. I Concentrated on TIGHTENING the
abs with each movement. -- 4 sets of 8 reps.

STOMACH ISOLATIONS
This is tremendous exercise for the internal abs health and
great for development purposes also. I CONCENTRATED ON
VERY HIGH DEGREE OF VACUUM FORCING THE ABS REGION
FORWARD. -- 4 sets of 8 reps.

I've been using an abbreviated/adapted version consisting of the inclined weighted situps, side bends, and ab wheel at least 1*daily and 2*daily if I can fit it in. I'v been doing this since March and have lost at least an inch off my waist, so it definitely works.
Thanks brother! I will try to incorporate it into my routine!
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An adult gorilla's upper body strength is six times more powerful than that of an adult human - enabling them to lift, break, and squeeze heavy objects. I'd rather have GORILLA STRENGTH & GORILLA MUSLCE!

Rise Up. Beat Your Gorilla Chest. Conquer the World.
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Old 06-21-2010, 03:37 PM   #17
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Default June 21, 2010 - Chest & Biceps

Flat Bench
135x10
145x6
155x4
185x2

Incline Bench
135x5
135x4
135x3

Hammer Strength Incline Bench
90x10
180x5
180x3

Barbell Curls
45x15
65x10
85x3

Dumbbell Preacher Curl
15x10 each
20x8 each
20x8 each

Incline Dumbbell Curls
10s x 10
20s x 8
30s x 3

Bodyweight check: 333.5 lbs (a loss of 4.5lbs since last week)
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An adult gorilla's upper body strength is six times more powerful than that of an adult human - enabling them to lift, break, and squeeze heavy objects. I'd rather have GORILLA STRENGTH & GORILLA MUSLCE!

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Old 06-21-2010, 05:29 PM   #18
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Strong workout JB. Keep crushing, pushing for more reps!
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Old 06-21-2010, 05:55 PM   #19
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good workout big man, keep at it
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Old 06-22-2010, 02:43 PM   #20
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Thanks brothers for all the support thus far!
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An adult gorilla's upper body strength is six times more powerful than that of an adult human - enabling them to lift, break, and squeeze heavy objects. I'd rather have GORILLA STRENGTH & GORILLA MUSLCE!

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