So.... you want abs....

[Alann314]

Sounds like your around 16% bro. You can pm me a pics if you want. Either way doesn't matter but I asked cause many ppl have no clue what real 10% looks like. We each hold it differently but a true 10% is tough

Well since I am a newbie poster it wont let me send PM's for some reason so I'll just link them here. 5'5 125 pounds. Most fat is located in the love handle area

[gearbox]

I do them last.

Roman chair leg raises: 15 x 5
Cable crunches: 15 x 5 (120lbs)
Russian twists: 15 x 5 (25lbs)

Last! I am surprised you can do them at all with your deficit you got going on...

[MuscleInk]

Last! I am surprised you can do them at all with your deficit you got going on...

No guts, no glory.

[gearbox]

Amen!!!

Chasing 6%!!!!!!!

Chase is the correct word!!!!
Wanna bet who get there first old man!

[MuscleInk]

Chase is the correct word!!!!
Wanna bet who get there first old man!

You've got a head start peewee.

[gearbox]

You've got a head start peewee.

A man with your knowledge, skills, money, and drive should pass me up. I am on test only. Not every compound known to man

[MuscleInk]

A man with your knowledge, skills, money, and drive should pass me up. I am on test only. Not every compound known to man

More is better isn't it?

....and just to clarify, I have NOT done SARMs (yet). Lol

....and don't you worry, I'm gonna get there....if the starvation doesn't kill me first. Lol

[gearbox]

Well since I am a newbie poster it wont let me send PM's for some reason so I'll just link them here. 5'5 125 pounds. Most fat is located in the love handle area
<img src="http://forums.steroid.com/attachment.php?attachmentid=139342"/><img src="http://forums.steroid.com/attachment.php?attachmentid=139345"/><img src="http://forums.steroid.com/attachment.php?attachmentid=139346"/>

You have a decent base to start build from. You are about 14-16% based on the pics.
Keep up the work and gains will come.

[Alann314]

You have a decent base to start build from. You are about 14-16% based on the pics.
Keep up the work and gains will come.

Now I feel like a fatass lol. Would u recommend to keep bulking and worry about BF later?

[gearbox]

More is better isn't it?

....and just to clarify, I have NOT done SARMs (yet). Lol

....and don't you worry, I'm gonna get there....if the starvation doesn't kill me first. Lol

I can't wait to see it. The dedication alone tells a lot about the individual
I am shooting for 9% then reevaluate depending on how I look

[MuscleInk]

I can't wait to see it. The dedication alone tells a lot about the individual
I am shooting for 9% then reevaluate depending on how I look

You're on the right path! Keep doing it buddy. We both know that some days are harder than others but keep your eyes on the prize!!!!

Remember you have to PUSH every day!

Persist
Until
Something
Happens

[Zodiac82]

You have a decent base to start build from. You are about 14-16% based on the pics.
Keep up the work and gains will come.

agreed....definitely good base to begin with and yeh roughly 15%

-Release the Kracken!!!-

[Zodiac82]

oh and about doin the side legs as in the YouTube vid....I do those particular ones using the roman chair....lol ppl look at me like im crazy but it hits em like crazy on that one

-Release the Kracken!!!-

[Zodiac82]

Remember you have to PUSH every day!

Persist
Until
Something
Happens

I like that

-Release the Kracken!!!-

[gearbox]

You're on the right path! Keep doing it buddy. We both know that some days are harder than others but keep your eyes on the prize!!!!

Remember you have to PUSH every day!

Persist
Until
Something
Happens

Now it doesn't sound like lifting anymore but something else lol

[MuscleInk]

Now it doesn't sound like lifting anymore but something else lol

Lol.....if it burns cals, DO IT!!!!!

[Dougiefresh7707]

Just did this workout and my core must be weak I couldn't even to the full workout I had to do crunches while my partner did the workout and vise versa idk if that has an effect but dam I know ill be sore tommorrow.

[gearbox]

Now I feel like a fatass lol. Would u recommend to keep bulking and worry about BF later?

I would recommend seeing if you can afford to eat clean and follow a solid macro split. To see if you have what it takes to follow a cut or bulk diet. Many ppl have it backwards with bulking I they believe thats the time to cheat and I say thats the no no time.

[gearbox]

Lol.....if it burns cals, DO IT!!!!!

Told her it will not fit my macros!!!

[MuscleInk]

Told her it will not fit my macros!!!

Good man! Lol

[MuscleInk]

Told her it will not fit my macros!!!

HAW told me I seem unhappy lately. Well...DUH!!!! I'm fvcking HUNGRY AND TIRED all the damn time right now!!!!! Lol

[gearbox]

HAW told me I seem unhappy lately. Well...DUH!!!! I'm fvcking HUNGRY AND TIRED all the damn time right now!!!!! Lol

Tell her to spend less time noticing your mood and more time cooking your plain fish or chicken so it's ready for you when your hungry which is all the time

[Papiriqui]

I have the same issue with the side leg raises, the times i have tried it i cant feel shyt. Just my regular ol abs lol. Im going to try different angles and bending legs and stuff until i find the spot where i feel my obliques getting a pounding. So far i have not tried the whole workout together, i just do ol leg lifts and some wood chops and the side crunch thing along with the decline bench crunch at the beginning.

I can do already 15-20 with a small pause at the bottom to make sure there is no rocking, after first set my forearms are on fire!!!!

The hanging straps unless i keep trying to use them to get use to them, they dont work for me, i get blood marks under my skin, lines of blood that takes days to go away just like when i do heavy weight hack squats.

Just ordered some straps/hooks to aid in the hanging part so i can perform a few more reps and give my arms a bit of rest.

I can definitely see when i contract my abs getting deeper, obviously i need to lose some major fat around my stomach but i can see the improvement on my abs for sure!!!!

[Stubbs8]

I have the same issue with the side leg raises, the times i have tried it i cant feel shyt. Just my regular ol abs lol. Im going to try different angles and bending legs and stuff until i find the spot where i feel my obliques getting a pounding. So far i have not tried the whole workout together, i just do ol leg lifts and some wood chops and the side crunch thing along with the decline bench crunch at the beginning.

I can do already 15-20 with a small pause at the bottom to make sure there is no rocking, after first set my forearms are on fire!!!!

The hanging straps unless i keep trying to use them to get use to them, they dont work for me, i get blood marks under my skin, lines of blood that takes days to go away just like when i do heavy weight hack squats.

Just ordered some straps/hooks to aid in the hanging part so i can perform a few more reps and give my arms a bit of rest.

I can definitely see when i contract my abs getting deeper, obviously i need to lose some major fat around my stomach but i can see the improvement on my abs for sure!!!!

I feel you man. I can do those side leg lifts all day long and never feel anything. My core is far from strong, so something's up. I've read the description and watched the video a lot. I got nothin.

[oatmeal69]

I can do those side leg lifts all day long and never feel anything. My core is far from strong, so something's up.

I'm the same, side leg-lifts all day, but can't even do more than a couple front lifts keeping my legs fully extended.
Cable pulldowns, using your obliques and thinking really hard about not enlisting your back, arms, etc. I use a pretty decent amount of weight, and if you really think about isolating those obliques, you can really get 'em to burn.

[etownfit]

I'm the same, side leg-lifts all day, but can't even do more than a couple front lifts keeping my legs fully extended.
Cable pulldowns, using your obliques and thinking really hard about not enlisting your back, arms, etc. I use a pretty decent amount of weight, and if you really think about isolating those obliques, you can really get 'em to burn.

2 good exercises that I use to kill my obliques are
1. tabata (20 seconds on 10 seconds off for 8 rounds) plank twists
start in the plank position when your on your forarms abs contracted and twist touching your knee on the ground on the opposite side of the body. Alternate and twist.

2. Tabata knee raise in push up position and in forearm plank position. bring knee out and up as close to your elbow as you can tighten your core as you bring your leg up so you are using your abs to bring your leg up. alternate legs and positions 1 round on the forearms next round in the push up position.

I have noticed serious development in my abs since I started adding this in 2 to 3 times a week.

[Dougiefresh7707]

I feel you man. I can do those side leg lifts all day long and never feel anything. My core is far from strong, so something's up. I've read the description and watched the video a lot. I got nothin.

Your not isolating the muscle focus on not swinging at all this means also go slow and try kicking out slowly at the top and back in slowly it should burn alot and a big mistake on wood chops is a lot of weight it just need resistance and this will help you isolate don't throw a lot of weight on it

[Stubbs8]

Your not isolating the muscle focus on not swinging at all this means also go slow and try kicking out slowly at the top and back in slowly it should burn alot and a big mistake on wood chops is a lot of weight it just need resistance and this will help you isolate don't throw a lot of weight on it

Thanks for the good advice. Do you do the side lifts like the girl in the video? That's how I try them and I think I'm just not understanding the form/technique. Thanks again for your help with this, been struggling with it.

[InTransit]

Yep - you're upper body should not move - if it is, you're not doing it right. Same for front raises, see people doing them wrong all the time having their upper body shifting like crazy.

[Dougiefresh7707]

Thanks for the good advice. Do you do the side lifts like the girl in the video? That's how I try them and I think I'm just not understanding the form/technique. Thanks again for your help with this, been struggling with it.

I knew of the workout befor so I'm not sure how the girl in the video does it lol? YouTube I'm sure will have the proper form but if you have a friend have him help you practice form by holding your torso so you don't swing the. Practice without being held.

[Alann314]

So just a progress report here. I have been at this for just sly of 2 weeks now and I do them everyday at the gym after my workout. Let me just say...the results have been insane. My core has never been this strong before in my life and I can see the 8 pack already coming in with some very nice obliques. Luckily I have the advantage of weighing 125 so results show quickly on abs. I will do before and after pics after 1 month. My abs become extremely visible in the morning when I wake up but less visible during the day because of all the food I consume and along with consuming a gallon of water a day they become less visible throughout the day. Just have to say this is my favorite workout even though I feel like Im going to puke after lol.

[oatmeal69]

I just took the pic in my avatar 2 days ago. Anyone who tells you that you don't need to or shouldn't work abs is wrong. I have been this lean before and not had the ab development I do now.
I'm guessing I'm at about 12-14%. Overall goal would be about 10%, but I do not want to shed muscle to do it.

[Zodiac82]

I just took the pic in my avatar 2 days ago. Anyone who tells you that you don't need to or shouldn't work abs is wrong. I have been this lean before and not had the ab development I do now.
I'm guessing I'm at about 12-14%. Overall goal would be about 10%, but I do not want to shed muscle to do it.

more definition from ur previous av....good job

-Release the Kracken!!!-

[gearbox]

I just took the pic in my avatar 2 days ago. Anyone who tells you that you don't need to or shouldn't work abs is wrong. I have been this lean before and not had the ab development I do now.
I'm guessing I'm at about 12-14%. Overall goal would be about 10%, but I do not want to shed muscle to do it.

Definitely looking good oat!
Skin is tightening up!

[oatmeal69]

Thanks guys. Not TOO bad for a guy in his mid-forties, LOL Still got a lotta work to do though!
This routine is a great reference though, I modified it a little to suit me, but I can definitely say it helped me a lot!

[Tron3219]

Thanks guys. Not TOO bad for a guy in his mid-forties, LOL Still got a lotta work to do though!
This routine is a great reference though, I modified it a little to suit me, but I can definitely say it helped me a lot!

Hell ur in better shape then a lot in there mid 20's! Good on ya guy!

[gearbox]

Thanks guys. Not TOO bad for a guy in his mid-forties, LOL Still got a lotta work to do though!
This routine is a great reference though, I modified it a little to suit me, but I can definitely say it helped me a lot!

Wow!!!!
Mid forties. Thats seriously awesome. I see very few guys in there forties in decent shape at my gym. None are that ripped or thin.
Major props

[Stubbs8]

Ahh, good call. I'll try that. In the description it says to not bring your knees up and to keep your legs completely straight, which I find hard to visualize, as my body doesn't bend that way. In the video however, it shows a girl bending her knees and bringing her legs up like a hanging side crunch? Anyone have a link to how this should be done properly?

[oatmeal69]

I trained ab's today and thought about this conversation. When I first started this routine, the side leg lifts really worked. Now I'm much stronger there and can literally do them until I get bored with little strain. Today I tried doing them hyper strict, very slowly and with total attention to detail... Still nothing.
As you get stronger, you're going to have to add weight to this or you will just get what you've already got. - like any other muscle.
I did side/lateral raises(?) with 65 LB dumbbells, and got them to wear out pretty quickly. We'll see how sore I am over the next few days.

[gearbox]

I trained ab's today and thought about this conversation. When I first started this routine, the side leg lifts really worked. Now I'm much stronger there and can literally do them until I get bored with little strain. Today I tried doing them hyper strict, very slowly and with total attention to detail... Still nothing.
As you get stronger, you're going to have to add weight to this or you will just get what you've already got. - like any other muscle.
I did side/lateral raises(?) with 65 LB dumbbells, and got them to wear out pretty quickly. We'll see how sore I am over the next few days.

Whatever oat!!!
I am still plenty sore from the normal routine.
I add in toes to bar and windshield wipers. I do not do the crunches either