Recapturing my Youth at 72

[HoustonTXMuscle]

I have gone almost exclusively to hanging ab work these days. MUCH easier on my lower back, and it seems to be making a difference for my obliques.
I have never tried it with the dumbbell between my feet. I have always put the dumbbell between my knees. I may give it a try between my feet and see if there is any difference.

Thanks, Steve. Actually my doing this exercise stems from a bet. In May of last year when doing 3 sets of 25 knee-ups became real easy, I started wearing my scuba ankle weights. A friend who also trains with my coach saw me one day and said: "Bet you can't do those with a dumbbell between your ankles." Took him up on the bet, not knowing that he was about to hand me a 30 lb dumbbell. None-the-less, tried but only got 3 raises in before I thought my feet were going to fall off. Thus, it's a really minor goal, but hope to work my way up to sets of 10-12 using a 25 pounder. From what, I've been able to find, this exercise intensely works your rectus abdominis abd is also excellent for building strength in your hip flexors.

Sorry to hear that things were feeling "off" Bob, but very glad that you have some good theories on what happened and how to address it. Still had some good volume though, even with the... 'odd-ness' (?) of the morning.

Thanks, John. Not a big or major concern. Guess if nothing else, it's an example of how an old log/journal can often help spot relatively minor troublespots.

[HoustonTXMuscle]

or perhaps Experiment. This what happens when you have an Off-Day, do grocery shopping, prepare a lot of meals for the week in advance and then decide to bake something new. The Ice Rink and Sports Center had a bad fire last week, it spread to the chemical supply area and both A and B rinks had severe damage. Thus, got a reprieve this week so that I didn't have to take my granddaughter to any of her three pvt lessons.


Pina Colada Muffins

Ingredients:

2 cups egg whites
1 whole egg
1-1/2 cup oats
1/2 cup Splenda
1/2 cup low fat cottage cheese
1 mashed banana
4 scoops Dymatize Iso-100 Pina Colada protein powder
3/4 tsp. baking soda
3/4 tsp. baking powder
2 tsp. rum extract

Preparation:
1. Preheat oven to 350 F.
2. Blend all ingredients in blender.
3. Line muffin tin with muffin cups. Pour batter into muffin tin.
4. (Optional) Embed one small chunk of Sun-Maid dried pineapple in center of each.
5. (Optional) Sprinkle top with large pinch of chopped pecans.
6. Bake for 20 to 25 minutes.
7. Check with a toothpick before removing from the oven.
8. Let cool for 20 minutes before serving.
9. Makes 12 muffins.

Nutrition facts (approximate) per serving:
Calories: 130
Protein: 15.6 g
Fat: 2 g
Carbs: 16.5 g

http://i1073.photobucket.com/albums/...b/IMG_0004.jpg

Personal assessment: Not near as good as my Orange-Cranberry Protein Muffins. Iso-100's Pina Colada Protein Powder is not nearly as pungent as SynTrax's Nectar Caribbean Cooler.

P.S. Still suck at trying to embed pictures.

[Swann74]

Personal assessment: Not near as good as my Orange-Cranberry Protein Muffins. Iso-100's Pina Colada Protein Powder is not nearly as pungent as SynTrax's Nectar Caribbean Cooler.

Hmmmmm.... maybe not as good, but the sound very tasty indeed! But then, I have a special vulnerability to coconut!

[ljimd]

Hey Bob, that recipe looks pretty yummy to me. Just stopped in to see how you were doing. Looks like your training is going well. I see you are doing front squats. I've been doing them almost exclusively for a few months, my lower back was acting up with regular squats. Too many years of pounding I guess.

[HoustonTXMuscle]

Feb 16, 3023 Off-Day

6:40 a.m. Pre-dawn fasted LISS cardio - 45 minute on the elliptical (incline 5, resistance 11)

Feb 17, 2012 Shoulders and Traps - "A Week" Rotation

7:15 a.m. Pre-dawn fasted LISS cardio - 35 minutes on the elliptical keeping my HR below 105 followed 3 one-minute planks. Weigh-in - 177 lbs (weight holding steady - where's the 1/2 lb that I hoped to gain?)

Hmmmmm.... maybe not as good, but the sound very tasty indeed! But then, I have a special vulnerability to coconut!

Hey Bob, that recipe looks pretty yummy to me. Just stopped in to see how you were doing. Looks like your training is going well. I see you are doing front squats. I've been doing them almost exclusively for a few months, my lower back was acting up with regular squats. Too many years of pounding I guess.

Thanks, John and Larry. Sometimes I really wonder why I spend Thursday afternoons trying to adapt new recipes. Cause as funny as it may seem, I'll probably only eat 2 out of the dozen I made. The others, I give out to friends at the gym or the nutrition store. Guess it's for lack of things to do. Yard work is done, no point in washing vehicles until these rainy Feb. days are history, and its too cold to swim outdoors or take my sailboat out on the lake. Next week's off-day challenge is to come up with a snack bread substitute or something with chocolate protein powder and zucchini.

Larry, am really fortunate in not having had back or leg problems. As for squats I really so of dislike fronts for a really crazy reason. Always end up with a little cosmetic bruising from the bar; no big deal, just unsightly with my shirt off.

[HoustonTXMuscle]

Feb 17, 2012 Afternoon FTP- Third Week (Shoulder and Traps - "A Week Rotation)

Pre-work: None; Lunch (3rd meal about 45 minutes before going to the gym
During: 1 Scoop BSN AminoX BCAAs
Post-work: Another scoop of BSN AminoX BCAAs followed by my 4th meal, 30 minutes later

Warm-up
10 minutes on Stairmaster (Fat Burner Level 8)
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 40 lbs
Cable Lateral Raises 3 x 10 @ 25
CableShoulder Abductions to 75 deg 2 x 15 @ 40 lbs.
Cable Shoulder Flexion to 75 deg 2 x 15 @ 40 lbs.

Dumbbell Lateral Raises/Front Raise Combo
5x10x10x17.5

Machine Lateral Raises
5 x 10 x 65

Pec Dec Rear Delt Flies
5 x 10 x 90

Standing Plate Lifts
5 x 10 x 35

Smith Seated Overhead Barbell Press
5 x 10 x 145

Smith Shrugs in Front
5 x 10 x 225

MTS Iso-lateral Shoulder Press
5 x 10 x 90

Post-Lifting Cool-down
Diamond Push-ups 3 sets of 25
15 minutes on Ellipitcal (Incline 5, Resistance 10)

Observations: Basically, except for the order of exercises, workout was essentially very much like that of two weeks ago. Overall plan is to attempt to increase the weights of certain exercises in two weeks.

[2nd_chance]

Great journal! Impressive work in here.

[generetired]

Thanks, Steve. Actually my doing this exercise stems from a bet. In May of last year when doing 3 sets of 25 knee-ups became real easy, I started wearing my scuba ankle weights. A friend who also trains with my coach saw me one day and said: "Bet you can't do those with a dumbbell between your ankles." Took him up on the bet, not knowing that he was about to hand me a 30 lb dumbbell. None-the-less, tried but only got 3 raises in before I thought my feet were going to fall off. Thus, it's a really minor goal, but hope to work my way up to sets of 10-12 using a 25 pounder. From what, I've been able to find, this exercise intensely works your rectus abdominis abd is also excellent for building strength in your hip flexors.

I recently started dabbling with knee lifts using a DB between the ankles and I really like them. It adds sufficient intensity for a meaningful 10 rep workout. Think I'll make them a mainstay to my core work on cardio days at the gym.

[ironwill2008]

Hanging Knee-ups with 17.5 lb ankle DB between feet
5 x 12

These caught my eye. They, along with Hanging Leg Raises (keeping the legs straight out as they're raised to parallel or higher to the floor) are favorites of mine. Done slowly and with control, they'll work the abs top to bottom.

[orca]

Lot's of good stuff in here. Impressive!

[HoustonTXMuscle]

Saturday FTP - Third Week - (Abs & Core - "A Week" Rotation)

Thunderstorms and heavy rain. Went to the gym at 10:30 this morning; about 30 minutes after mid-morning snack. Big mistake because the gym is always crowed on Saturday until after 11:30. Three of the 6 stairmasters continue to be broken and there were about 10 people in front of me, thus decided to jog for my warm-up.

Jogged (slowly) a 10 minute mile on the treadmill.

Decline, Diamond Push-ups - 3 sets of 25

Planks (using elbow; front and both sides) - 3 x one minute each

Dumbbell Side bends
5 x 20 x 45 plate per side

Weighted dips (10 lbs; scuba weight belt) - 5 x 10

Kneeling Rope Pull-downs
5 x 10 x 170

Ab Wheel Roll-Outs - 5 x 10

Unassisted Chin-ups - 3 x 8 (body wt)

Hanging Knee-ups with 17.5 lb ankle DB between feet
5 x 12

35 minutes of Cardio on the Elliptical (Incline 5, Resistance 10)

February 19, 2012 - Off-Day

11:00 a.m. - 45 minutes of LISS Cardio on the Elliptical. Home in time to watch the Wings play the Sharks. Next to the Rangers, I'm a Detroit fan, so it was good to see the Wings win # 23 at home; cousin of a good friend is on the team. Grocery shopping and meal prep will have to wait until after the Wild-Bruins game.

Great journal! Impressive work in here.

Thanks, David. Am truly humbled, as I find your journal and accomplishments very inspirational.

I recently started dabbling with knee lifts using a DB between the ankles and I really like them. It adds sufficient intensity for a meaningful 10 rep workout. Think I'll make them a mainstay to my core work on cardio days at the gym.

These caught my eye. They, along with Hanging Leg Raises (keeping the legs straight out as they're raised to parallel or higher to the floor) are favorites of mine. Done slowly and with control, they'll work the abs top to bottom.

Thanks, Gene and Bill. As evidenced above, decided to more the Hanging Knee-ups from Leg days (Tuesdays) to Ab and Core Day; just made more sense. Although I'm rarely in the gym during the peak evening hours and thus miss a lot of things, I can count on one hand the number of guys that I know are doing weighted leg lifts. I have a set of arm straps that I'll occasionally use for straight leg raises and windshield-wipers; hate to use them cause I feel as if I'm being a show-off/douche bag.

Lot's of good stuff in here. Impressive!

Thank you, Kevin.

[HoustonTXMuscle]

Went to the gym at 7:05 a.m. and did 35 minutes of LISS cardio on the Elliptical followed by 3 sets of 25 regular push-ups and 100 ab crunches (slow and hard).

Afternoon: Week 4 - Chest & Biceps "B Week" Rotation

Pre-work: None
During: 1 Scoop BSN AminoX BCAAs
Post-work: None

Warm-up:
10 minutes on Stairmaster (Fat Burner Level 8)
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 10 @40lbs
Cable Shoulder Abductions to 75 deg 3 x 10 @ 40 lbs.
Cable Shoulder Flexion to 75 deg 3 x 10 @ 40 lbs

Flat Bench Dumbbell Flies
5 x 10 X 40@arm

Flat Bench Dumbbell Press
5 x 10 x 50@arm

Spiderman Curls on Incline Bench
5 x (3/3/4) x 20@arm ( /= pause & wrist-turn)

Standing Alternating Dumbbell Hammer Curls
5 x 10 x 30@arm

PecDec
5 x 10 x 140

Incline Barbell Bench Press
5 x 10 x 150

Decline Barbell Bench Press
5 x 10 x 130

Dumbbell Concentration Curls
3 x 10 x 37.5 @arm
2 x 10 x 40@arm

Standing EZ BarBell Curls
5 x 10 x 60

Cool-down
15 minutes on Treadmill at Cross-Country Speed 4.2

Observations: Gym was practically empty which was nice. Prior to going to the gym, my plan was to stay with the same weights that I'd used two weeks ago. Things went rather smoothly except for an incident while on the Incline Barbell Bench. After my second set, sat up to rest. Looked at the guy on the Flat Bench to my left. He motioned to me to come over. He was setting up with the barbell resting on his legs which I thought was a little strange. Asked him what he wanted and he asked if I'd remove the plates as he couldn't reach them. I then asked him if it wouldn't be easier to just lift it and put the bar back on the rack. He said no and then explained that he couldn't lift it, got pinned and just rolled it down from his chest to his legs so that he could sit up, but could figure out what to do next. I end up racking four 45 lb plates and two 25s. He puts the bar on the rack and says "Thanks. I really appreciate it" and walks off. Have always wondered what happens if a person gets pinned and there's no one around. Was sort of curious why he didn't just roll the bar the rest of the way off his legs. Probably thought the "thud" would attract too much attention.

[Swann74]

Observations: Gym was practically empty which was nice. Prior to going to the gym, my plan was to stay with the same weights that I'd used two weeks ago. Things went rather smoothly except for an incident while on the Incline Barbell Bench. After my second set, sat up to rest. Looked at the guy on the Flat Bench to my left. He motioned to me to come over. He was setting up with the barbell resting on his legs which I thought was a little strange. Asked him what he wanted and he asked if I'd remove the plates as he couldn't reach them. I then asked him if it wouldn't be easier to just lift it and put the bar back on the rack. He said no and then explained that he couldn't lift it, got pinned and just rolled it down from his chest to his legs so that he could sit up, but could figure out what to do next. I end up racking four 45 lb plates and two 25s. He puts the bar on the rack and says "Thanks. I really appreciate it" and walks off. Have always wondered what happens if a person gets pinned and there's no one around. Was sort of curious why he didn't just roll the bar the rest of the way off his legs. Probably thought the "thud" would attract too much attention.

Ironically enough, I ended up having to roll the bar off today doing my CGBP. Must have been the day for failure.

As always, very impressive volume Bob. My arms would have been noodles after all those curls...

[Bo_Flecks]

Have always wondered what happens if a person gets pinned and there's no one around.

These are the kinds of stories that remind me why I have all of the safety/spotting equipment in my home gym. If I got trapped (or hurt for that matter) I could be down there for a LONG time before my wife would ever come down to check on me.

[ironwill2008]

I have a set of arm straps that I'll occasionally use for straight leg raises and windshield-wipers

That's what I use too; got a pair of "Ab Slings" attached to the chinning bar on my power rack. I used to do them just by grabbing the bar and dead-hanging, but my grip isn't what it ued to be.

Flat Bench Dumbbell Flies
5 x 10 X 40@arm

Flat Bench Dumbbell Press
5 x 10 x 50@arm

Good combination.

Have always wondered what happens if a person gets pinned and there's no one around. Was sort of curious why he didn't just roll the bar the rest of the way off his legs. Probably thought the "thud" would attract too much attention.

Makes a good case for either asking someone for a spot or setting up a bench in a power rack.

[2nd_chance]

Strong DB work Bob. Volume looks great as well.

[HoustonTXMuscle]

Ironically enough, I ended up having to roll the bar off today doing my CGBP. Must have been the day for failure.

As always, very impressive volume Bob. My arms would have been noodles after all those curls...

Thanks, John. Arms were fine last night. Different story this morning....noodles is probably pretty close to accurate...normally after cardio, I'll generally do some type of push-ups, planks, unweighted dips, or pull-ups; not today; felt the best approach was not to do anything and avoid lifting anything heavier than a fork or glass of water.

That's what I use too; got a pair of "Ab Slings" attached to the chinning bar on my power rack. I used to do them just by grabbing the bar and dead-hanging, but my grip isn't what it used to be..... .

Mine certainly isn't either. Am lucky to grab the bar for chins and pull-ups. Wipers, etc....forgetaboutit.

These are the kinds of stories that remind me why I have all of the safety/spotting equipment in my home gym. If I got trapped (or hurt for that matter) I could be down there for a LONG time before my wife would ever come down to check on me.

Makes a good case for either asking someone for a spot or setting up a bench in a power rack.

Thanks, Steve and Bill. Walking into the gym this afternoon, didn't even make it into the locker-room before a friend stopped me to ask what was going on yesterday. Explained that except for the guy getting pinned under too much weight, I had no idea and didn't get the chance to ask him why he didn't ask for a spotter, use a power rack or even the Smith. Don't know for sure, but I don't think he even warmed up using the bar alone or lower weights.

Strong DB work Bob. Volume looks great as well.

Thanks, David. Greatly appreciated.

[HoustonTXMuscle]

Went to the gym at 7:25 a.m. and did 35 minutes of LISS cardio on the Elliptical. Tuesday morning weigh-in before cardio was 177 lbs (have held steady for better than 3 weeks now)

Afternoon: 4th week - Legs "B Week" Rotation

Pre-work: None
During: 1 Scoop BSN AminoX BCAAs
Post-work: Nothing, except for late afternoon snack consisting of broiled salmon and brussel sprouts within 30 minutes (drive home takes less than 7 minutes)

Warm-up:
10 minutes on Stairmaster (Fat Burner Level 8)
Straight Leg Raises on Flat Bench (3 x 25)
Windsheild Wipers on Flat Bench (5 x 12; straight legs up position)

Smith Barbell Squats (Wide stance):
1 x 10 x 150 (Warm-up)
5 x 10 x 225

Hip Abductions
5 x 10 x 140

Sumo Hack Squats
3 x 10 x 250
2 x 10 x 275

Seated Calf Raises
5 x 10 x 125

Seated Leg Curls
3 x 10 x 130
2 x 10 x 140

Angled Leg Presses (Normal Foot Position)
1 x 10 x 350
4 x 10 x 375

Cool-down
15 minutes on Recumbent Bike, Resistance of 10

Observations: Completely all six of the planned exercises in less than an hour. Moving the Knee-ups to Saturday helped me get in and out, together with the fact that no one else was working legs between 3 and 4 p.m. today. Thus, I had free reign of all the machines including the Smith. Only a few slight increases over those two weeks ago.

[hazto]

Solid volume completed within 1 hour, great job.

[HoustonTXMuscle]

7:10 a.m. Pre-dawn fasted LISS cardio - 35 minute on the elliptical (incline 5, resistance 11)

Solid volume completed within 1 hour, great job.

Thanks, David. Probably indicative of a number of things. My legs are probably my strongest body part as a result of swimming and jogging most of my life, injury free (including knees). Downside is that I've never had massive upper legs. Having the machines all to myself and free of interruptions helped. Also wore my watch so that I could make sure that my rests were short.. Also could have increased the weights on a few of the exercises as nothing was really too strenuous. The fact that my legs weren't sore this morning prior to or during cardio seems to suggest that I really didn't push things yesterday. In retrospect, probably should have concentrated on cadence a bit more and not rushed through certain exercises. I'm still in the basic learning phase.

[HoustonTXMuscle]

Afternoon: Fourth Week - Back and Triceps ("B Week" Rotation)

Afternoon Workout: Back and Biceps
Pre-work: None
During: 1 Scoop BSN AminoX BCAAs
Post-work: None; ate 4th meal within 30 minutes

Warm-up
10 minutes on Stairmaster at Fat Burner level 8
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 12 x 40 lbs
Cable Shoulder Abductions to 75 deg 3 x 12 x 40 lbs
Cable Shoulder Flexion to 75 deg 3 x 12 x 40 lbs.

One arm Dumbbell Rows
5 x 10 x 55

Standing Tricep Push-downs
2x 10 x 120
3 x 10 x 130

High Cable T-Bar Rows
5 x 10 x 140

Flat Bench Close Grip Tricep Press
5 x 10 x 95

Lat Machine Pull-downs
5 x 10 x 95 each arm

Lying Tricep Extensions Across the Face
5 x 10 X 30@arm

Seated V-Grip Rows
5 x 10 x 135

Seated Reverse Wide Grip Pull-downs
1 x 10 x 135
4 x 10 x 150

Cool-down: 15 minutes on Elliptical (Incline 5, Resistance 10)

Observations: Second time around for Back and Triceps - B Week Rotation. Basically stayed at the same weights as I used two weeks ago. Ordered the exercises a little differently and got the single db rows out of the way first rather than at the tail-end of the workout. Dropped the Hyperextensions and Weighted Dips in order to cut the total exercises to 8 and shorten the total time in the gym. Should have checked the plan prior to cardio this morning as I didn't do pull-ups and decline crunches today. Will do the crunches tomorrow morning after cardio and reschedule pull-ups for Friday.

[HoustonTXMuscle]

This is an Off-Day?

February 23, 2012

8:10 a.m. 45 minutes of LISS Cardio this morning on the Elliptical followed by 3 sets of 12 Decline Crunches with 10 lb medicine ball and 5 sets of 8 Wide Grip Pull-ups (bw).

Ate my 10:30 and then rushed off to the dentist. Back in time for my 1:30 lunch. Need to pick up my granddaughter and take her to the ice-rink after school. May even take my skates as it's been month since I was on the ice. Wife and daughter both reminded me that I'm too lenient and gave me a laundry list of everything she's to practice on today. No pizza or anything sweet, just a protein muffin and fresh fruit with water between lesson and free-skate.

[ArchAngel'73]

This is an Off-Day?

Not quite
but compared to what you're used to doing on work days we'll call it that!

I think I'm going to steal a idea and use a DB in between my feet for lying leg raises...that should work too.

[HoustonTXMuscle]

Not quite
but compared to what you're used to doing on work days we'll call it that!

I think I'm going to steal a idea and use a DB in between my feet for lying leg raises...that should work too.

Thanks, Brian. Strength may not be what it once was, but I can't be accused of having low energy levels unless I'm sick. In fact some of my friends say that it's rather disgusting.

As for DB between the feet, I've tried them Flat Bench Lying Leg Raise, Bent Knee Hips Raises and Flat Bench leg pull-ins without any problems.

[HoustonTXMuscle]

7:20 a.m. 35 minutes of LISS Cardio this morning on the Elliptical followed by 3 sets of 25 Diamond Push-ups.

Afternoon: Fourth Week - Back and Triceps - ("B Week" Rotation)

Pre-work: None
During: 1 Scoop BSN AminoX BCAAs
Post-work: None; Meal # 4 within 30 minutes

Warm-up: 10 minutes on Stairmaster (Fat Burner Level 8)

Dumbbell Lateral Raises/Front Raise Combo
5x10x10x17.5

Pec Dec Rear Delt Flies
5 x 10 x 90

MTS Iso-lateral Shoulder Press
5 x 10 x 90

Standing Plate Lifts
5 x 10 x 35

Barbell Upright Row
5 x 65 x 10

Smith Seated Overhead Barbell Press
5 x 10 x 145

Smith Shrugs Behind the Back
5 x 10 x 225

Arnold Dumbbell Presses
1 x 35@arm x 6
5 x 32.5@arm x 10

Machine Lateral Raises
5 x 10 x 65

Post-Lifting Cool-down - 15 minutes on Elliptical (Incline 5, Resistance 10) Warm-up


Observations: Decided to do lateral and front DB raises and omit the usual cable rotations, shoulder abductions and flexion warm-up exercises. Order of the exercises changed due to availability of the Smith and machines. Weights were the same as used two weeks ago on Feb 10.

[hazto]

Training looks solid and consistent, how is the A, B workout working for you? I know you have stated you prepare meals in bulk, what type of calcs do you target daily?

[HoustonTXMuscle]

Training looks solid and consistent, how is the A, B workout working for you? I know you have stated you prepare meals in bulk, what type of calcs do you target daily?

Thanks, David. I really like the alternate A & B week workout. Have talked with my coach over the phone (he won't see my log until the first week of March) about it and with advice have made a few changes. In terms of flux, the warm-up exercises on leg day have been moved as they were really for abs (no legs) and replaced. Another example: warm-up cable rotations, abductions and flexions have been taken out of Shoulder & Traps day, but remain for the other two upper body days. I don't think anyone will ever convince me that warming up is a waste of time in older individuals. Personally, I know that my chronic tendonitis is much better as a result of those exercises. Of course, it may be all in head. Though he would prefer that I stay with 3 rather 4 exercises per body part (except for legs) on any given day, at least I'm not overtraining aimlessly. What I mean by that is that back last September on a back day I did about 7 different types of row exercises. He looked at that sheet and just shook his head and asked if I fully understood the meaning of redundancy. The only thing that I might change if I were starting over would be to add a C week as there are specific exercises that I really like but saw somewhat of a problem juggling or adding them in. Though the amount of time is of little concern since I'm no longer working, I feel that I'm more focused and definitely use my time in the gym more efficiently. Also with a planned routine and knowing that I need to stick with short rest periods, I'm less likely to just throw an exercise in indiscriminately.

Right now, I'm at: Daily Total: 219.4P/ 213.8C/ 89.5F/ 2350.0 calories. Coach & I discussed taking in more carbs on leg day, however, he wanted to wait until the first of March before making changes. On Sundays, I boil eggs, bake sweet potatoes, broil turkey patties, and grill chicken breasts for the following week. Use to do the same for fish and top sirloin, but can no longer stand those items reheated in the microwave. Most of the veggies, I eat fresh.

[HoustonTXMuscle]

Went to the gym at 10:45 this morning; about 30 minutes after mid-morning snack.

Warm-up on Stairmaster for 10 minutes (FatBurner Level 8).

Prone Warm-up Combos - Series of incline bent elbow elevated hand-steps (15@hand) followed by 15 push-ups and a 1 minute elbow plank (feet are never moved and trunk is kept in a plank position) x 3

Sit-ups (bent knee) on a half-ball
3 x 15

Dumbbell Side bends
5 x 20 x 45 plate per side

Unweighted dips -
5 x 10

Unassisted Chin-ups - 3 x 8 (body wt)

Kneeling Rope Pull-downs
5 x 10 x 170

Straight Leg Raises on Flat Bench - 3 x 25

Windsheild Wipers on Flat Bench - 5 x 12 (straight legs up position)

Hyperextensions (Unweighted Forward, Reverse, Each Side)
3 x 10@ position

35 minutes of Cardio on the Elliptical (Incline 5, Resistance 10)

Observations: No difficulties at all in performing these rather standard routines/exercises. Really prefer to do the prone warm-up combos first so that I can break a sweat prior to the other ab/core exercises which are more time consuming than exhausting.

[hibiscus0905]

Nice job and happy Sunday!! Hope you have a great day!

[Bo_Flecks]

Looking at your ab routine makes me feel like a slacker!