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A LIfter's Iron Log...
- Thread starter ghettostudmuffin
- Start date
Allon
New member
I'm sure doing slow leg raises with legs straight as possible is the best technique on this, Hopefully I will be able to get 3-4 to shoulder height for a start. My abs are pretty strong as I work them out all the time but not that strong.
Ghetto, do you hang with your arms on a pullup bar or do you have your elbows in hanging harnesses? That's what my gym has...
Ghetto, do you hang with your arms on a pullup bar or do you have your elbows in hanging harnesses? That's what my gym has...
ghettostudmuffin
New member
Outside of the elbows. Pretty sure it's the brachialis muscle. It was fine today. I think it was the skillsaw I was using yesterday at work that tired them out.
Ya, it's the 45 degree standard incline bench. Prolly could bench ya a few times lol.
Allon, I hang straight arm from a pullup bar, no elbow slings. Just don't use the elbow slings, they make the exercise ALOT easier when the goal should be to make it tougher. I use a moderate rep speed. I start each rep from a dead hang so maybe a 1 second pause between each rep. I swing my legs as high as I can and then try to lower them a little slower. Then repeat and watch my legs go lower and lower until they can't go to even parallel which usually taeks around 10-12 total reps, the nI burnout it out with knee ups until I can't do those either for 18-20 reps usually. That's all just 1 set. I don't do anymore sets because my abs fatigue very quickly so they like heavy weight, intensity and then that's it, they're shot for the day.
Ya, it's the 45 degree standard incline bench. Prolly could bench ya a few times lol.
Allon, I hang straight arm from a pullup bar, no elbow slings. Just don't use the elbow slings, they make the exercise ALOT easier when the goal should be to make it tougher. I use a moderate rep speed. I start each rep from a dead hang so maybe a 1 second pause between each rep. I swing my legs as high as I can and then try to lower them a little slower. Then repeat and watch my legs go lower and lower until they can't go to even parallel which usually taeks around 10-12 total reps, the nI burnout it out with knee ups until I can't do those either for 18-20 reps usually. That's all just 1 set. I don't do anymore sets because my abs fatigue very quickly so they like heavy weight, intensity and then that's it, they're shot for the day.
ghettostudmuffin
New member
11-2-04
Back Day
I felt STRONG in the gym today.
FElt like BB deadlifts instead of Stiff-legged DB deads
Barbell Deadlift-singles and doubles in 10 and 20lbs jumps to 350x1
Barbell Row 155x9-10
DB row 70x12
Parallel grip wide pulldowns 150x7-8
DB Row 75x6-7
Cheat BB Row 185x5
Cable row 160x10
Hanging Leg Raises-very close to bar x7-9, several to parallel, and 7-8 kneeups to finish.
Felt very strong today. Just one of those days. Concentration was excellent on the deadlift. Told myself I wasn't gonna stop till I pulled 350 and I pulled it biatch! Fairly happy about that, haha. Left the gym feeling pretty worked, but still some left in me. Good workout. Gonna eat a little sooner than usual tonight and try to get 8 1/2-9 hours sleep tonight. Low back is already a little sore, but in a good way.
Back Day
I felt STRONG in the gym today.
FElt like BB deadlifts instead of Stiff-legged DB deads
Barbell Deadlift-singles and doubles in 10 and 20lbs jumps to 350x1
Barbell Row 155x9-10
DB row 70x12
Parallel grip wide pulldowns 150x7-8
DB Row 75x6-7
Cheat BB Row 185x5
Cable row 160x10
Hanging Leg Raises-very close to bar x7-9, several to parallel, and 7-8 kneeups to finish.
Felt very strong today. Just one of those days. Concentration was excellent on the deadlift. Told myself I wasn't gonna stop till I pulled 350 and I pulled it biatch! Fairly happy about that, haha. Left the gym feeling pretty worked, but still some left in me. Good workout. Gonna eat a little sooner than usual tonight and try to get 8 1/2-9 hours sleep tonight. Low back is already a little sore, but in a good way.
JohnRobHolmes
Well-known member
i bet you will sleep like a baby. a nice big meal after a workout and then a sugar snack 30 minutes before bed puts me out.
those leg raises are killer. its the most effective ab workout ive ever tried. just like you said- steep angles and heavy weights. and then the kneeups are perfect for getting that hard contraction toward the end. i bet you will hit your toes on the bar in the next 3 or 4 ab workouts. its right there man! i was honestly suprised when i got my legs up past parallel with no momentum. keep hittin it hard.
thats a nice deadlift. i need to do those insead of squats next time.
those leg raises are killer. its the most effective ab workout ive ever tried. just like you said- steep angles and heavy weights. and then the kneeups are perfect for getting that hard contraction toward the end. i bet you will hit your toes on the bar in the next 3 or 4 ab workouts. its right there man! i was honestly suprised when i got my legs up past parallel with no momentum. keep hittin it hard.
thats a nice deadlift. i need to do those insead of squats next time.
ghettostudmuffin
New member
Thanks on the deadlift. Not bad for like 2 months training. My goal is gonna be 455 by Christmass 2005.
You should squat and deadlift once a week each on different days imo.
You should squat and deadlift once a week each on different days imo.
ghettostudmuffin
New member
11-4-04
Shoulders/arms
Seated DB press 57.5's x1x9 2rep PR
A bunch of different laterals and lighter weight presses for pumping effect
Cambered bar curl 85x8-9
Elbows out DB extensions 32.5's x1x13
Close grip bench 140x14
skullcrusher to chin 85x9-10
cable pushdowns 150x15+
overhead cable extension 110x12+
A bunch of bicep exercises scattered throughout for pumping.
Highest angle incline situp/crunch BW+ 25x1x8
Cable crunch 120x15 or so
stability ball crunch/situp BW+25x15(plate held at arms length, talk about super contraction). I think I'm gonna switch these and cable crunches out every other workout. Much better than plate on chest crunches imo.
Good workout overall. Beat my last seated DB press by 2 reps. Looking forward to crankin 10 reps out for 2 workouts in a row. Then hit up the 60's. Gonna go to 35's for elbows out DB ext. next time and stay at 140 and 85 for the other 2 for 1 more workout before going up on them. Gonna stay at 25 for 1 to 2 more workouts before going up on inclines.
Shoulders/arms
Seated DB press 57.5's x1x9 2rep PR
A bunch of different laterals and lighter weight presses for pumping effect
Cambered bar curl 85x8-9
Elbows out DB extensions 32.5's x1x13
Close grip bench 140x14
skullcrusher to chin 85x9-10
cable pushdowns 150x15+
overhead cable extension 110x12+
A bunch of bicep exercises scattered throughout for pumping.
Highest angle incline situp/crunch BW+ 25x1x8
Cable crunch 120x15 or so
stability ball crunch/situp BW+25x15(plate held at arms length, talk about super contraction). I think I'm gonna switch these and cable crunches out every other workout. Much better than plate on chest crunches imo.
Good workout overall. Beat my last seated DB press by 2 reps. Looking forward to crankin 10 reps out for 2 workouts in a row. Then hit up the 60's. Gonna go to 35's for elbows out DB ext. next time and stay at 140 and 85 for the other 2 for 1 more workout before going up on them. Gonna stay at 25 for 1 to 2 more workouts before going up on inclines.
ghettostudmuffin
New member
11-5-04
Leg DAy
Squats-260x1,1,1, 275x1, 265x2
Glue/Ham raise BWx3,3,3,3,2
Reverse Hyper 50x12
Calf raise 405x8+, 270x12+
Hanging Leg Raises the usual
I wanted to go see a movie after the workout. That didn't happen lol as my workout didn't end in time lol.
Almost ripped the ass seam in my shorts a couple times today while doing squats. Time to buy some new shorts that stretch better haha.
I thought I was going to rip the ass seam out of my shorts at any time so it messed my concentration up a little and my reps weren't as good as they could be with 260 which pissed me off so I did a 4th single with 275 and a double with 265 to finish, no problem.
Next workout will be better as I will buy some new shorts on leg day.
Leg DAy
Squats-260x1,1,1, 275x1, 265x2
Glue/Ham raise BWx3,3,3,3,2
Reverse Hyper 50x12
Calf raise 405x8+, 270x12+
Hanging Leg Raises the usual
I wanted to go see a movie after the workout. That didn't happen lol as my workout didn't end in time lol.
Almost ripped the ass seam in my shorts a couple times today while doing squats. Time to buy some new shorts that stretch better haha.
I thought I was going to rip the ass seam out of my shorts at any time so it messed my concentration up a little and my reps weren't as good as they could be with 260 which pissed me off so I did a 4th single with 275 and a double with 265 to finish, no problem.
Next workout will be better as I will buy some new shorts on leg day.
JohnRobHolmes
Well-known member
hahaha!!! thats great man! i was just looking at some pants ealier and saying to my self how bad they would rip apart doing squats.
you can squat 126% of your bodyweight for reps
you can squat 126% of your bodyweight for reps
ghettostudmuffin
New member
Thanks. The statistical analysis was a nice touch haha.
