Today was ab day

[Water Dragon]

*pukes on rubthebuddha*

[Vash]

I remember the days.

Now, I'm still getting my abs used to the idea of training, so I jus' do 'em on my lift days. Since I do 'em only twice a week, now, I've been making better gains.

And my upper and lower abs are starting to show through the fat! ;) (obligatory eyebrows joke)

[rubthebuddha]

today was the wedding day of my two best buddies.

*wipes WD's yarf off my suit.*

[blooming lotus]

if it was ab day , I'm sure they wondered where I was. next time ha.

What is everyones ab regime ... will you tell??

[Water Dragon]

1 minute crunches
1 minute bicycles
1 minute crunches
1 minute pelvice tilts
1 minute flutter kicks
1 minute crunches
1 minute bicycles
1 minute crossovers
1 minute pumps
1 minute crunches
1 minute bicycles
1 minute pelvic tilts
1 minute left side crunches
1 minute right side crunches
1 minute crucnhes
1 minute bicycles
1 minute pelvic tilts
1 minute reverse sit ups

Partner Exercises

kick legs up, pertner pushes them down 50 times
same thing side to side 50 times

50 sit ups, get smashed n the belly with a Thai pad when you are extended

1 minute crunches
1 minute pelvic tilts

puke on Rubthebuddha

Granted, that
s a very intense ab workout for us (we didn't do the rest of the body yesterday)

[Meat Shake]

Eeh....
That does sound pretty intense.

[IronFist]

My ab workout:

Deadlift
Bench
Squat

[FatherDog]

Originally posted by IronFist
My ab workout:

Deadlift
Bench
Squat

I thought that was your cardio routine.

[Serpent]

No, posting on KFO is Iron's cardio routine.

[Toby]

Originally posted by blooming lotus
What is everyones ab regime ... will you tell?? Same as Iron plus twice a week:

3x8 Janda's w/ 18lb medicine ball
3x8 each side full contact twists with 66lb on one end of an Oly bar.

As above plus 3x8 ab rollers once a week.

[Vash]

Twice/Week:

Slant Board Crunch
Hanging Knee Raise
Hanging Oblique Crunch
Swiss Ball Crunch
=================
3x5 - bw, 2x5 weighted
Increasing weighted sets by 1/decreasing BW by 1 each week
Then change exercises after week of 5x5 w/weight

[rubthebuddha]

3 minute rounds of whatever ma'am makes us do in muay thai. :)

[IronFist]

Yeah Toby, I should add some of that stuff.

I used to do dragon flags every once in a while (just one or two reps), but I haven't done any in a while. I probably couldn't do them any more.

[Toby]

Full contact twists are awesome for the obliques. I haven't found another exercise like it. Only problem is they're pretty hard on the shoulders with a reasonable weight, which is why I dropped them for a while. I've been doing them again for a while now but I have to be careful with my bung shoulder.

[blooming lotus]

love the hanging ab work, especially for obliques, but WD, don't you think that's kind of excessive?? How often do you that and how many reps would you think you get in over a minute??

Iron, You have a boxing bag right?? I think that counts ;) :D

[Toby]

Originally posted by blooming lotus
... WD, don't you think that's kind of excessive?? How often do you that and how many reps would you think you get in over a minute??:eek: I reiterate, who are you and what have you done with Eyebrows?!


Originally posted by blooming lotus
Iron, You have a boxing bag right?? I think that counts ;) :D He can only hit it once a day, otherwise it counts as cardio ;).

[Water Dragon]

Originally posted by blooming lotus
love the hanging ab work, especially for obliques, but WD, don't you think that's kind of excessive?? How often do you that and how many reps would you think you get in over a minute??


Hmmm, intense yes, excessive no. We ususally only do about 1/2 of that in our workouts. My coach missed his ab workout that morning, so we did his normal workout with him.

I have no idea how many reps we get in in a minute. If I had to guess, I'd say somewhere around 150 on most exercises.

[rubthebuddha]

i'm just wondering why yarfing on rubby is part of coach's workout. :confused:

[Water Dragon]

That's my reward for a job well done :p

[rubthebuddha]

well, i never thought i'd say this, but why can't you just be a ****ing slacker instead? :D