weight lifting

[iceteebone 5,000+ posts]

Ab workouts are EVERYWHERE. You can even work them out by flexing them while sitting down. You can do them mostly at home. Try propping your legs up in a 90 degree angle on a chair or couch, and bringing your chest up as far as you can 20 times. Take a 3 minute rest, then repeat til you've done it enough to where you feel like throwing up. If you have any gas, this is also a good way to make yourself burp. Haha.
I'll scan some things and post them up in a minute.

i can only move like 6" lol. sounds like a good idea. should i do ab workouts daily or twice a week?

 

[Loud3 10+ year member]

For abs, I like doing crunches with a weight on my chest.

Ah, Nevada... hows the weather there?

Wow. Lots of muscle stack... What do you curl as your usual workout?

 

[barneythedino 10+ year member]

now on ab workouts, i tried laying on back, raise my legs off the ground and raise each one in the air. i felt it work below my belly button and kind in my pelvis. is this a correct ab workout? also the situps then work the upper abs? the gym i'm gonna be going to doesn't have any ab machine i don't think, so should i do them before i go to the gym?

Abs are what I have the hardest time with.

Figure 8:

Lay on the ground with your knees bent at a 90 degree angle, and place a medicine ball between your knees. (I cross my ankles as well to help my grip on the ball, don't want it dropping on my nuts //content.invisioncic.com/y282845/emoticons/uhoh.gif.c07307dd22ee7e63e22fc8e9c614d1fd.gif ) After you have the medicine ball held in your knees, keep your hands at your side, and basically draw an 8 with the medicine ball. It works a lot of different parts of your abs.

Also you can get on a decline bench with a footlock and put your feet in there, grab a plate like a 25 or 10, then hug it to your chest and do 10 situps, then on the last one hold your body out flat so your abs are holding you up and your back isn't touching, I hold that for as long as I can or just 20 seconds. Then you can either stop the set and do another, or just keep going until you can't do it anymore. With a 25'r its pretty hard to hold yourself out.

 

[luvinthebass 5,000+ posts]

For abs, I like doing crunches with a weight on my chest.

Ah, Nevada... hows the weather there?

cold, foggy and rainy

30 degree temps

 

[barneythedino 10+ year member]

Any idea what your bodyfat percentage is? I'm willing to bet it's below 10% now.

No idea actually, people on the bodybuilding forums guess about 9%. The sad thing is that was after an atempted bulk, i obviously didn't get enough and just ended up cutting probably. Sometime i'm actually going to cut and see how low I can get my bf%

 

[barneythedino 10+ year member]

Duke, your pretty huge man. Sweet peak on the bicep and your delts are just out of control. Looks like you've also got some huuuge lats hiding under the shirt. What's your height weight?

 

[Loud3 10+ year member]

i can only move like 6" lol. sounds like a good idea. should i do ab workouts daily or twice a week?

Do any CORE exercises as often as you can. Those are the ones that will pay off the most in ANY position where you are going for weight loss as the goal. I do pushups and situps even on my 'off' day. Core is what you could consider your torso. Mostly abs/sides/lower back. A good stretch that will also help with your core is sitting down and crossing one leg over the other one, and putting your foot firmly on the ground. Cross your opposite arm OVER your crossed leg, using it for leverage as you turn your torso around and look behind you. Do this for a good 30seconds per side.

And 6" isn't bad for a guy of your size. That's actually pretty **** good.

 

[Duke 10+ year member]

Wow. Lots of muscle stack... What do you curl as your usual workout?

My sets for biceps are as follows. Its a strength builder workout, not really targeted towards mass.

Weight Reps

130 - 6

100 - 12

70 - 24

110 - 8

120 - 5

130 - 5

140 - 3

120 - 5 or more.

When I do crunches, I do tons. Like 50 or more with a 45 pound weight on my chest.

I'm 6'7" and about 230-235 pounds.

 

[luvinthebass 5,000+ posts]

Duke, your'e ripped!

did you use creatine at all?

 

[iceteebone 5,000+ posts]

Do any CORE exercises as often as you can. Those are the ones that will pay off the most in ANY position where you are going for weight loss as the goal. I do pushups and situps even on my 'off' day. Core is what you could consider your torso. Mostly abs/sides/lower back. A good stretch that will also help with your core is sitting down and crossing one leg over the other one, and putting your foot firmly on the ground. Cross your opposite arm OVER your crossed leg, using it for leverage as you turn your torso around and look behind you. Do this for a good 30seconds per side.
And 6" isn't bad for a guy of your size. That's actually pretty **** good.

maybe it isn't 6 but i barelyget off the ground lol

 

[Loud3 10+ year member]

No idea actually, people on the bodybuilding forums guess about 9%. The sad thing is that was after an atempted bulk, i obviously didn't get enough and just ended up cutting probably. Sometime i'm actually going to cut and see how low I can get my bf%

The lowest I have ever had mine was 4% and that was hell to get to. I'm happy with anywhere between 6-8ish.

And yes, it did look like you cut down a lot... but that's because your muscle ate off the actual fat... and let you with mostly lean muscle from the looks of it.

 

[barneythedino 10+ year member]

holy shit, 6' 7" its hard to get look big like you do when your that tall. That's incredible man, you have a strict diet or just got the godlike genetics?

 

[Meka 10+ year member]

Creatine will add wieght in muscle..most likely not fat.

 

[Loud3 10+ year member]

My sets for biceps are as follows. Its a strength builder workout, not really targeted towards mass.Weight Reps

130 - 6

100 - 12

70 - 24

110 - 8

120 - 5

130 - 5

140 - 3

120 - 5 or more.

When I do crunches, I do tons. Like 50 or more with a 45 pound weight on my chest.

I'm 6'7" and about 230-235 pounds.

Making a mental note. You're a HUGE guy, and I should NOT piss you off.

I do crunches with a 45lber too! Either that or two 10lb dumbells in my hands stetched completely out.

 

[barneythedino 10+ year member]

teebone don't worry about it, you'll beable to get more and more soon. Keep up the cardio too, a mans best friend... and worst enemy. Even with how much you can move, you could still probably do that figure 8 workout i posted, i'll try and find pictures of it on MensHealth.com. You can keep your back on the ground and move your mostly your lower body in that exercise.