she's just doing abs so she can drink tons of craft brews without feelin guilty

9/16/2009 10:55:39 AM

I have visible ab definition (2-pack, haha), but I don't have a six-pack since I have a glass of wine or two nearly every night. Or a microbrew.

I do abs because I need core support for running.

[Edited on September 16, 2009 at 10:59 AM. Reason : beer and wine are teh devil]

9/16/2009 10:59:31 AM

9/16/2009 11:03:44 AM

Hay babe

9/16/2009 11:06:22 AM

LEMME GET DAT 2 PACK

9/16/2009 11:08:37 AM

5min warmup on treadmill

bench: 4x8x135, 155, 155, 165
incline dumbbell bench: 3x12x50
incline dumbbell flies: 3x12x25
fixed seated decline: 3x12x90, 110, 140
tricep cable pulldowns: 3x12x42.5, 50
plate punches: 3x12x25, 35

barbell skullcrushers: 3x12x30
tricep kickbacks: 3x12x17.5
dumbbell curls: 3x12x17.5
barbell curls: 3x12x50

9/16/2009 11:24:44 AM

Chest/Back/Arms/Shoulders

The Warm Up
25min HIIT Swimming in the AM
10min Cardio
10min Dynamic Stretching

The Work Out
2x10xBW+60 Chest Dips
2x10x205 Yates Rows
2x10x215 Incline BB Bench
2x10x180 CG Lat Pull Downs
2x10x95 Incline Skullcrushers
2x10x65/55/45 Standing Bicep Curl Supersets
2x10x175 Military Press
2x10x15 Lateral Cable Raises
2x20x110 Cable Crunches
2x20xBW+20 Hanging Leg Raises

The Cool Down
10min Static Stretching
Possible PM Basketball

9/16/2009 1:53:25 PM

5K

9/16/2009 1:57:24 PM

Quote :

"I have visible ab definition (2-pack, haha), but I don't have a six-pack since I have a glass of wine or two nearly every night. Or a microbrew. "

I'll go ahead and say it for the creepy stalker types

proof, or I call shenanigans

9/16/2009 2:21:28 PM

I'll post a pic tomorrow, as I don't have a decent camera available at the moment ... and I'm at work.

Honestly, as much as I work out, I'd be pissed not to have a flat, defined stomach. That's part of the purpose of working out.

9/16/2009 3:00:01 PM

You were supposed to deliver a butt pic in glassssss's thread as well.

9/16/2009 3:10:23 PM

I was going to, but I can't compete with begonias' fine bootay.

9/16/2009 3:15:23 PM

I think you'd be better suited for the boyshorts

I'll back out if you post your bum

9/16/2009 3:18:56 PM

A CHALLENGER APPROACHES!

9/16/2009 3:19:25 PM

I think the boy shorts would look pretty good on Linda. Tall women look better in everything. That said, I have to take pics of my stomach tonight anyway, so I'll take care of the booty pic at the same time.

9/16/2009 3:26:44 PM

Quote :

"Tall women look better in everything."

Except shoes.

Oh, SNAP. No I di'in't.

9/16/2009 3:31:30 PM

9/09/09

All sets in 5x5 unless otherwise specified

110 lbs - Bench Press
110 lbs - Upright row (although I don't think I was doing a full extension on this)
40 lbs - Dumbbell overhead shoulder press
35 lbs - Overhead tricep extension.

9/16/2009 6:27:08 PM

Try some blow it'll thin ya right out

9/16/2009 11:29:31 PM

Quote :

"That said, I have to take pics of my stomach tonight anyway, so I'll take care of the booty pic at the same time."

What a disappointment!

9/16/2009 11:30:29 PM

I didn't say I was posting them tonight.

Took pics tonight, posting tomorrow. I'm on my blackberry at the moment and can't upload pics to teedub via bb.

9/16/2009 11:37:28 PM

Just trolling you.

9/16/2009 11:37:52 PM

Like I said, some definition, but my problem is that I drink a couple of glasses of wine every night and I basically binge drink on the weekends. Therefore, my stomach is a lot softer than it should be considering my workout routine.

That will end soon, since marathon training is about to get nuts, so clean eating begins very soon.

9/17/2009 8:55:12 AM

Abdominal muscles are probably the most difficult muscle to get to show through the skin, since 99% of us pool our last remaining fat reserves around the stomach and hips. If you have 12% body fat, that's going to be what's sitting there right on your gut, even if you are in great shape (which it looks like you are, bravo). So, I wouldn't fret about it.

Even powerlifters and strongmen don't have visible abdominal muscles half the time. The only real way to get them is to cut and cut and cut until you're down to single digit body fat percentages.

9/17/2009 9:05:21 AM

I'm going to absolutions and progressive postures tonight

9/17/2009 9:06:30 AM

To append my point.... you need to begin doing serious strength training with your abdominal. I'm not sure your what your workout entails, but from what I've seen around the gym most women have the idea that to get "visible abs" they need to be doing 1000x sit-ups. Yeah, maybe in a few years. Want results? Do cable crunches, do inverted sit-ups with 45 lb. plates.

Again, not sure what your workout is, so ignore this if you already do it.

[Edited on September 17, 2009 at 9:27 AM. Reason : EDIT: Looks like the host doesn't like leeching ]

9/17/2009 9:11:09 AM

I already do inverted situps with 15-lb plates.

What are cable crunches?

9/17/2009 9:16:27 AM

EDIT: Host doesn't like leeching

This is a good resource: http://exrx.net/Lists/ExList/WaistWt.html#anchor172895

[Edited on September 17, 2009 at 9:27 AM. Reason : ]

9/17/2009 9:18:14 AM

Oooh! That's awesome.

I do most of those, but don't do the kneeling cable crunch and the cable lying leg-hip raise. The last one looks like it would really help target the pooch.

9/17/2009 9:20:08 AM

Yeah, that's a great site. I use it to get new ideas for weight training when I get bored.

Again, abdominal muscles are the hardest thing. Since you shamelessly posted photos, I suppose I should do the same:



Like you, I can see something there, but I don't have a low enough body fat, and I don't have large enough abdominal muscles.

The body fat is the most important and the most difficult thing that's necessary for those. Good luck.

9/17/2009 9:23:36 AM

Is your issue more with diet or exercise?

9/17/2009 9:26:34 AM

My diet is horrible. I get enough protein, but too much fat, calories, etc. I have no problem hitting the gym or running every day, but you'll have to take my bowl of chocolate chip cookie dough ice cream from my cold, dead hands.

9/17/2009 9:28:14 AM

cable crunches are the most overrated ab exercise you'll see people doing in the gym. they're more useless than situps. people get on their knees facing an overhead cable machine, grab a rope attachment on the machine that's a couple feet over their head, and then pull the rope down by curling up their body. The exercise works the hip flexors primarily and does little for abs. It's also an exercise that uses so much bodyweight to assist the exercise that it's hard to do consistently. A good rule of thumb is that any exercise that feels more like a balancing act than a strength exercise is best performed by circus performers and not fitness enthusiasts.

Your ab muscles bring your chest closer to your hips. Any exercises that seems to primarly bend your torso 90 degrees to your legs is not working your abs as well as it should.

Doing crunches on an decline board with a folded towel or foam roll under the small of your back is probably the best way to work a full contraction of your abs.

9/17/2009 9:29:47 AM

It really depends on what form you take when doing them.

See this video: http://www.youtube.com/watch?v=nqwFHHAQaL8

9/17/2009 9:31:43 AM

for me to use enough weight to get a good ab contraction doing cable crunches, I'm either falling over or dragging my body closer to the machine. that's not a sign of a good exercise. besides, why would you want to do an exercise that seems to work in the opposite direction of gravity? you're trying to perform a convoluted upside down version of an ab crunch. why not just do the ab crunch?

9/17/2009 9:38:51 AM

Honestly, the best ab workout I've done is Bikram yoga and real Pilates (in a studio with the machines, not a dinky class or workout vid). Unfortunately it costs about $15 per session, minimum.

For me, planks and cable trunk twists give me the most immediate results and seem to target my trouble spots.

9/17/2009 9:44:19 AM

Cable crunches work a lot more muscle groups than a standard weighted crunch

http://exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html

http://exrx.net/WeightExercises/RectusAbdominis/WtInclineCrunchX.html

This is sort of moot anyway, because Lucy isn't going to see a six pack until she gets her body fat down into extreme territory.

[Edited on September 17, 2009 at 9:46 AM. Reason : ]

9/17/2009 9:45:11 AM

damn i don't think I'll ever get a 6 pack. I have 23% bf and that was an improvement....



I wish I had more control over what I ate....

9/17/2009 9:45:33 AM

My body fat is already consistently around 12-13% body fat (according to my trainer), and I've been warned not to let it get below 10%, otherwise I may start to feel negative effects, i.e., loss of hair, loss of period, skin problems, etc. That said, 10% may be attainable if I can cut out the wine. We'll see.

Perhaps we need a t-dub abs challenge.

9/17/2009 9:49:34 AM

Seriously, this is my usual diet:

1st meal: Two eggs and one piece of whole wheat toast, glass of V8 Fusion
2nd meal: Plain bagel with spinach cream cheese, Dr. Pepper
3rd meal: Stouffer's Southwest Chicken Panini, Dr. Pepper
4th meal: Yogurt, water
5th meal: Steak, corn, broccoli, water
6th meal: Ice cream

"Lunch" is definitely the worst, but at least I'm not eating out, and it's only 360 calories.

I wish I could cut the soda out, but I can't bring myself to drink coffee, and I need to wake up.

^That would be great, but we'd have like 5 participants. Everyone on here is a fat ass.

[Edited on September 17, 2009 at 9:53 AM. Reason : ]

9/17/2009 9:51:25 AM

Quote :

"Perhaps we need a t-dub abs challenge."

skinny folks assemble!

9/17/2009 9:55:04 AM

^^ Honestly, I think the soda is your prob.

How would we judge an abs challenge? Before and after shots? It would be more of a judging competition, so harder to evaluate fairly than, say, a weight-loss challenge. But it would be fun!

9/17/2009 9:57:56 AM

Visible abs?

Duke Football: http://www.bluedevilsfootball.com/UserFiles/football%20poster%202009h.jpg

9/17/2009 10:33:21 AM

My typical meals


Breakfast: Bowl of Kashi Go Lean Cereal with a little cinnamon toast crunch mixed in, skim milk
mid-morning: banana
lunch: usually fast food, bada, zaxbys, tb, moe's
mid afternoon: nutrigrain bar or 2
dinner: low cal protein shake w/skim milk (after gym only), on good days piece of chicken or steak w/steamed vegetable, bad days usually going out or pizza or something bad and a large portion of it. usually dessert like ice cream or cookie. Something sweet is always needed.

I've managed to cut soda out of my diet completely, don't even drink diet anymore. Pretty much live on water.


I think I got my breakfast and midmorning/afternoon snacks down ok, but I need to work on eating better for lunch and dinner. It's hard cause i give into peer pressure and none of my friends are dieting and they always wanna go out. I've been ~somewhat good though I haven't eaten mexican in a long time and have sworn it off till october (started beg. of august) but I've really upped the eating of fried foods.

couple weeks ago i gave up french fries and managed to fail at that within 24hours

9/17/2009 11:31:43 AM

Front Squats and Deadlifts for ABS!!!!!!!!



and sometimes knees-to-elbows

I won't shamelessly plug this thread with my pictures, but it's ALL about diet...little about exercises

9/17/2009 11:54:34 AM

I mean... sort of? They're not really working the abs, just as an antagonist stabilizer.

9/17/2009 12:05:16 PM

I think you missed my point


it doesn't matter....

9/17/2009 12:10:49 PM

All the women creaming over the Ryan Reynolds thread would disagree with you.

9/17/2009 12:23:12 PM

I'm going to have to agree w/ packman on this.



But, I will add ab rollouts, and ring work to the list...( )

[Edited on September 17, 2009 at 12:30 PM. Reason : ]

9/17/2009 12:28:25 PM

9/17/2009 12:29:01 PM

(visible) abs are made in the kitchen

9/17/2009 12:31:16 PM