Hey Big Johson, looks good but i'll tell you my routine and tell me what you think
Monday Chest and Abs:
After chest workout, I go lay on the decline reverse (sitting upwards) From there I hold onto the bar or the seat at the top and depending on the angle of decline, I raise my legs up to the top, and at the top of the crunch, I push my legs out. So basically i'm hitting lower abs on the way up, at the top of the movement I push my legs vertically upwards and hit the upper abs.
After about 4 sets of those til FAILURE,
Then about 2 sets of the rope crunch on cable crossover machine with my knees on the ground (shut up MAY!LOL) and upper body parallel to the ground..then hold the rope around my neck and crunch down real slowly and do this til FAILURE
I do simply floor crunches, oblique twists on the floor for slow, long reps to about 10-15
After a couple of sets of those, I use the ab wheel to FAILURE for about 3 sets and yes the ab wheel works great if you GO SLOW and GO TO FAILURE.
Then on Thursdays I do only cardio and abs. I do a 30 min ab workout alone, then 20-30 min on the bike.
And you've seen my abs and I think I do alright..any more questions holler at me
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