Best ab workout ever? Sex, when done right.

I win.

9/17/2009 12:31:40 PM

Quote :

"(visible) abs are made in the kitchen"

Quote :

"Best ab workout ever? Sex"

I like where this is going....

9/17/2009 12:32:22 PM

9/17/2009 12:32:27 PM

^^ Seriously, though. Sex is the gift that keeps giving. You get some and get a great workout in the process.

9/17/2009 12:35:49 PM

not if you move in bed like some of the girls i have known.

9/17/2009 12:37:07 PM

I think sometimes people forget that it's supposed to be fun.

9/17/2009 12:39:20 PM

Indeed: http://www.youtube.com/watch?v=xG7Nsk3Z3tk

9/17/2009 12:41:14 PM

I can see 6 of my abs, especially after a workout/swim, but they don't and likely won't ever really pop out until I reach sub 12% bf or bulk up my upper body to pull the loose skin back in place. I've added good mass to my lower body but it did nothing to fill in the loose skin on my chest. My nips and stomach especially hang about an inch lower than they should be...and I've got a pooch. I like to think of myself as a deflated pregnant woman.

Anyways....re-fucked up my lower back today....*might* be taking a few days off from lifting...I can feel the nerve pinched again as my right leg is tingly/falling asleep now. I still mustered through my workout, the sensations didn't set in til my Good Mornings sets...still managed to finish up though, hobbling around. FML


Legs/Traps

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
20 reps(10, 10), Leg Press, 14 plates
20 reps(10, 10), Jefferson Squats, 145lbs
20 reps(5, 5, 5, 5), Front Squats, 170lbs
20 reps(10, 10), Good Mornings, 125lbs
20 reps(10, 10), Leg Extensions, 220lbs
20 reps(10, 10), Lying Leg Curls, 170lbs
20 reps(10, 10), Wide Grip Shrugs, 365lbs
20 reps(10, 10), Wide Grip Haney Shrugs, 365lbs
40 reps(20, 20), Cable Crunches, 110lbs
80 reps(20x2, 20x2), Oblique Cable Crunches, 57.5lbs

The Cool Down
10min Static Stretching

9/17/2009 2:15:46 PM

All I hear is whining you girly man

HARDEN THE FUCK UP

9/17/2009 2:20:08 PM

^^how often do you stretch? You may already know this, Lower back issues (unless there is a specific problem - disc herniation/bulge/etc.) is more often than not a result of tight glutes, hamstrings, and quads

Typical stretching may not be enough either since you're so strong (no homo)...might need to look into having someone perform PNF on you or finding a way to do some PNF stuff on yourself with a stretch rope

[Edited on September 17, 2009 at 2:21 PM. Reason : ^]

9/17/2009 2:21:15 PM

oh, I do all my stretches my PT assigned me pre and post workout, I haven't had issues since last July though. I do have a pinched L5S1 nerve in my lower back as a result of a bulging disc. Had it since I was 14 years old, part of the reason why I put on so much weight in the past. So I do take care in trying to protect the lower back area. Currently I'm doing plenty of supermans, bird dogs, clams, kickbacks, bridges, fire hydrants, warrior I & II poses for my dynamic stretching and then I'll do many of the glute/hamstring/quad/lower back stretch holds for my static stretching.

What I'd like to get is another massage, haven't had someone work my lower back since the PT last year, nor have I ever had a real [sports] massage. I could also use some more steroid injections to my lower back. Had 3 last year to reduce swelling, I don't think these NSAIDs are potent enough. Could also use some more hydrocodone 500mg, tylenol PM isn't working.

9/17/2009 2:26:56 PM

Today:

25 min of yoga poses
3-mile run
1-hour spin class

9/17/2009 7:50:57 PM

yo yo yo


20min treadmill warmup

Squats: 4x12x125, 145, 165, 175
Front Squats: 3x12x85, 95, 95
Step Ups w/10lb plates: 3x15xeach leg
Shrugs: 3x15x135
Jump Squats 3x12
Plate raises 3x15x25
lateral raises 3x15x10
barbell curls 3x15x30, 40, 30
dumbbell open palm curls 1x15x15
Hammer curls 1x15x15

abs
situps 1x10
raised leg crunches 1x10
scissors 30secs
leg lifts 1x10


dinner:

skinless chicken breast 100 cals
1 serving instant mashed potatoes 150 cals
1 serving steamed peas 80 cals
1/2 skinny cow ice cream sammich 70 cals

400 cals?

[Edited on September 17, 2009 at 9:10 PM. Reason : idk]

9/17/2009 9:05:55 PM

Went to Five Guys. It was goooood.

9/17/2009 9:07:26 PM

75 minutes of video games on the treadmill.

9/17/2009 9:29:25 PM

since my last postings...

Bench
pullups
bentover rows
facepulls
shrugs
tricep junk

swam

the next day...

Box squats
good mornings
attempted lunges (damn scar tissue in the joints and coming back from injury)
ab rollin'
foot rehab junk

swam









I've got to start working on running again, and figure out exactly what direction I'm going to take w/ my training as I come back from this injury.

9/17/2009 10:03:24 PM

Legs:

Squats:
10x135, 10x225, 6x315, 3x405, 6x315, 20x135

Seated calf raises on leg press:
4x25x450+cart

Abs:
3x25 full situps

whew, and tired

9/17/2009 10:45:16 PM

15-20 min of warmup, then

50 Pull-ups
400 meter run
9540 pound Thruster, 21 reps
800 meter run
9530 pound Thruster, 21 reps
400 meter run
50 Pull-up

vast majority of pullups weight assisted

yea i'm apparently a puss

9/17/2009 11:10:53 PM

Swam 1500m

9/17/2009 11:58:29 PM

Ran 6 miles

9/18/2009 12:00:56 AM

30 min arms/abs with trainer
30 min walking at 5.1 mph and 5% incline

9/18/2009 11:53:29 AM

Planning to lift weights after I get off work. Haven't lifted weights in a few weeks so it will be interesting to see how it goes...

9/18/2009 1:35:07 PM

Ate a milky way

9/18/2009 4:10:29 PM

Ran 5 miles

9/18/2009 7:20:52 PM

little bit of warmup then

Five rounds of:
30 Glute-ham sit-ups
25 Back extensions

wussed out on my 5th round, ran a couple laps

9/18/2009 7:37:20 PM

5mile walk/jog

9/18/2009 9:48:52 PM

retriggered my lower back injury...gonna stay off my feet for a few days now....

F
M
L

9/19/2009 10:39:03 AM

ran this morning

9/19/2009 10:49:54 AM

porcha I think u and i might have a similar back problem, although for me i think i have a pulled muscle u sound like u have disc problems, but I tried one of those shaq patches u can get them at walmart, they really helped.

Funny thing for me, when i've pulled my back in the past its been doing stupid stuff not involving any weightlifting, just being dumb. I'm assuming the problems come from me having bad posture, i slouch a lot


bench: 8x8x135
dumbbell presses: 3x10x50, 60, 60
dumbbell flies: 3x10x30
Fixed Seated Incline: 3x10x70, 80, 90
Fixed Seated Decline: 4x10x140, 160, 180, 200
Cable Rope Pulldowns: 3x10x35, 37.5, 40
Overhead Cable Tricep Extensions: 3x10x30, 35, 37.5
tricep dumbbell Kickbacks (in combo rope) 6x10x25
barbell curls: 2x12x40
hammer curls: 2x12x17.5
bicep curls: 1x12x17.5
isolated bicep curls: 1x12x17.5

abs:
Xball crunches 2x25
Xball Oblique crunches: 1x15xeach side

9/19/2009 12:08:13 PM

75-min run
30-min yoga

9/19/2009 2:03:18 PM

it's working

9/19/2009 2:05:00 PM

Ran 3.5 miles

9/20/2009 10:18:43 PM

disk is still bulged, but as I warm up for working out, the pain subsides...doubt I'll do a real leg day tomorrow though...may just do low resistance crap and some cardio...was quite wary in my choices today, felt good to be back in after 3 days of rest though

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
2x10x235 Decline Bench
2x10x160 Low Cable Rows
2x10x45 Incline DB Flies
2x10x160 Widest Grip Lat Pull Downs
2x10x95 Incline Skullcrushers
2x10x35 Hammer DB Curls
2x10x60 DB Military Press
2x10x15 Incline Lateral DB Raises
2x10x110 Cable Crunches
2x60sec Stomach Vacuums

The Cool Down
15min Static Stretching

9/21/2009 2:05:29 PM

30 minutes of weight training for arms and abs
25 minutes on elliptical
30 minutes swimming laps

9/21/2009 7:52:47 PM

gonna hit up the gym tonight after work. goal is 30 minutes at 6.5mph

9/21/2009 9:27:46 PM

played bball for about 2 hours

9/21/2009 9:28:14 PM

15min warmup treadmill

This one was for speed.....i thought i was gonna pass out after this

squats 3x15x90, 180, 200
Side Lunges w/25lb weights 3x10 each side
Front Squats 3x15x45
Jump Squats 3x15
Front Raises 3x12x10
Lateral Raises 3x12x10
Plate Raises 3x12x25
Lunges 3x10x25lb each hand
Deadlifts 3x12x50
Barbell Rows 3x12x40

all in under 30 min.....phew!

abs:
leg lifts 2x15
knee to chest crunches 1x15

9/21/2009 9:33:58 PM

Ran 2 miles.

9/21/2009 10:10:49 PM

lower back is still buggin me so I avoided real exercises like squats and deads ....saw ThePeter

Legs/Traps

The Warm Up
15min Cardio
15min Dynamic Stretching

The Work Out
2x10x14 plates Leg Press
2x10x145 Jefferson Squats
2x10x300 Hack Squat Sled
2x10x120 Single Glute Kickbacks
2x10x220 Quad Extensions
2x10x170 Lying Leg Curls
2x10x100 CG Upright Rows
1x30x315 Tri Grip Shrugs, Right strap broke on the final grip, bout killed myself
2x10xBW+20 Hanging Leg Raises
2x10x57.5 Oblique Cable Crunches

The Cool Down
15min Static Stretching

9/22/2009 1:41:50 PM

45 minutes of elliptical
25 minutes of yoga

9/22/2009 1:44:12 PM

yesterday I ran about a mile from my condo over to the park for 2 games of kickball
today I plan to run somewhere around 4-5 miles, or swim 1600m, haven't decided yet...

9/22/2009 3:02:05 PM

the usual although i dont post in here every day

6am squash for 1 hr
lunch time 4 miles
lifting right after work
100 pushups work out later in the evening

9/22/2009 3:36:38 PM

^^running the 4 - 6 always makes me feel a lot more physically active than swimming the mile. that is probably because i don't push myself as hard as i can when swimming.

i'm actually impressed with the frequency of the work out regimens of those in this thread.

i feel as if i have been lead to believe people don't work out at all, but maybe most people do work out and its a lot more common than the media leads people to believe.

for the record:

my routine is normally like this.

run 6 miles one day of the week, 5miles 2 times and 4 miles once.

swim 1000yds 3x per week

[Edited on September 22, 2009 at 4:03 PM. Reason : regimen]

9/22/2009 3:57:42 PM

its called the CFT, combat fitness test that all marines have to do.
then played basketball for a couple hours

9/22/2009 7:09:41 PM

I'm not good enough to run that far....I was able to walk/jog 5mi last friday

did another walk/jog today for 3miles and at a faster pace.


my shirt is soaked by the end of that, ain't no way i could ever do a marathon......half marathon......I could MAYBE do a quarter marathon if u give me an hour and a half

9/22/2009 9:03:02 PM

ended up doing a spin class today, will try to get up early and run 5 tomorrow AM

9/22/2009 9:08:35 PM

Bench
Pullups
MP's
Bentover rows
Shrugs
tricep stuff

I attempted to "run" (ended up being "sprints", due to pain)

[Edited on September 22, 2009 at 9:20 PM. Reason : rehab's a bitch]

9/22/2009 9:20:03 PM

Beer and couch time; licking my wounds from yesterday

9/22/2009 9:21:15 PM

Sounds like post-workout nutrition for a forearm workout


A buddy is pushing me to compete at end of the month. I don't think he gets that I'm only 3/4 of a month or so into walking w/out a crutch



[Edited on September 22, 2009 at 9:24 PM. Reason : ]

9/22/2009 9:22:03 PM

what are you competing in, and why are you running after being on crutches so recently?

9/22/2009 9:30:45 PM