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.
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.
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Thread: Recapturing my Youth at 72
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02-16-2012, 07:08 AM #121Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-16-2012, 03:33 PM #122
February 16 - [B]Culinary Surprise....[/B]
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-16-2012, 03:42 PM #123
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02-16-2012, 03:50 PM #124
- Join Date: Sep 2010
- Location: United States
- Age: 76
- Posts: 4,849
- Rep Power: 63460
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.
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02-17-2012, 08:34 AM #125
Yesterday and this morning
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?)
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-17-2012, 08:26 PM #126
Feb 17, 2012 Afternoon FTP - Shoulder and Traps - "A Week Rotation
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-18-2012, 11:30 AM #127
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02-18-2012, 01:56 PM #128
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02-18-2012, 06:03 PM #129No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-18-2012, 07:00 PM #130
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02-19-2012, 12:47 PM #131
February 18, 2012 - Abs and Core "A Week" Rotation
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.
Thanks, David. Am truly humbled, as I find your journal and accomplishments very inspirational.
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.
Thank you, Kevin.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-20-2012, 05:44 PM #132
February 20, 2012 FTP - Chest and Biceps "B Week" Rotation
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-20-2012, 05:48 PM #133
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02-21-2012, 07:52 AM #134
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02-21-2012, 08:20 AM #135
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.
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.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-21-2012, 09:54 AM #136
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02-21-2012, 08:18 PM #137
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.
Mine certainly isn't either. Am lucky to grab the bar for chins and pull-ups. Wipers, etc....forgetaboutit.
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.
Thanks, David. Greatly appreciated.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-21-2012, 08:22 PM #138
Feb 21, 2012 FTP - Legs "B Week" Rotation
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-22-2012, 04:00 AM #139
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02-22-2012, 07:30 AM #140
Feb 22, 2012 - Morning
7:10 a.m. Pre-dawn fasted LISS cardio - 35 minute on the elliptical (incline 5, resistance 11)
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-22-2012, 08:27 PM #141
Feb 22, 2012 Back and Triceps -"B Week" Rotation
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-23-2012, 12:23 PM #142
This is an Off-Day?
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-23-2012, 02:53 PM #143
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02-24-2012, 08:25 PM #144
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-24-2012, 09:05 PM #145
Feb 24, 2012 Shoulder and Traps -"B Week" Rotation
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-25-2012, 09:06 AM #146
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02-25-2012, 12:41 PM #147
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-26-2012, 06:13 AM #148
Feb. 25, 2012 - Abs & Core - "B Week Rotation"
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.Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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02-26-2012, 06:17 AM #149
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02-26-2012, 06:26 AM #150
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