233, and going to start trimming the fat.

[AbsolutelyLethal]

Nice looking Delts!!!! JESUS, they look like cannonballs. Legs are not slouching either!

I' d say bodyfat is 11-12% if not less.

Also on the strengthening the midsection, I've read/experienced that the abs don't do get worked on ab cable pulldowns, I believe they are just supports there. Ill find Hatfield's book and see exactly what he says.

"Of all the exercise I've ever seen, this is perhaps the most ill concieved. Hanging onto a cable and then pulling downward on it may involve your abs a bit, but really yout body weight is pulling the cable down, not your abs. Your abs are only statically contracting in a stabilizing effect while you raise your knees off the floor slightly so your body weight cab act on the weighted cable. You'd be just as well off merely standing in front of a mirror flexing your abs."

-Fred Hatfield, PHD Hardcore Bodybuilding: A Scientific Approach

A move to strengthen the midsection is one he calls Prestretch Crunchers.

Put about 6-8 inches of padding under your glutes and lower back. When lying back, your shoulders have to go all the way back until they touch the floor, thereby prestretching your abdominal muscles prior to contracting them during the crunch movement.
This Prestretch offers the advantge of having to contract through roughly double the normal range of motion afforded by regular crunchers or other ab machines. This equates to roughly double the adaptive stress and double the benefits.

-Fred Hatfield, PHD Hardcore Bodybuilding: A Scientific Approach

This is also feasible on Reverse Crunches except the padding goes undernetth the shoulders and upper back which causes your spine to hyperextend "slightly so your glutes can touch the bench - and force your abdominals into a stretched position - between each repitition."

One last thing to avoid he recommends is to avoid hanging leg raises. They are essentially reverse crunches in his eyes but much more difficult which equals bad form which leads to hip flexor development not ab.

KEEP up the good work man, I hope this little man was some help.

[mmaximus25]

I have a sprinting partner that does standing cable pull downs with the pivot at the hip. We do these more for hip flexors, groin and the minor being... lower abs. This exercise helps get your knees up high.
That was a good read... It sounds like those crunches are comparable to the kind you can do on a ball. My stomach is going to come back whether it wants to or not... thx for the info bro

Nice looking Delts!!!! JESUS, they look like cannonballs. Legs are not slouching either!

I' d say bodyfat is 11-12% if not less.

Also on the strengthening the midsection, I've read/experienced that the abs don't do get worked on ab cable pulldowns, I believe they are just supports there. Ill find Hatfield's book and see exactly what he says.

[/RIGHT]

A move to strengthen the midsection is one he calls Prestretch Crunchers.
[/RIGHT]

This is also feasible on Reverse Crunches except the padding goes undernetth the shoulders and upper back which causes your spine to hyperextend "slightly so your glutes can touch the bench - and force your abdominals into a stretched position - between each repitition."

One last thing to avoid he recommends is to avoid hanging leg raises. They are essentially reverse crunches in his eyes but much more difficult which equals bad form which leads to hip flexor development not ab.

KEEP up the good work man, I hope this little man was some help.