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North Spore Shop: Cultivation Supplies

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OfflineMrBump
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Ab exercise routines?
    #7774987 - 12/18/07 06:51 PM (16 years, 1 month ago)

Mine:

25 rolls of the ab wheel (or as some call it, the Evil Wheel - seriously one of the best ab exercises out there. it works wonders) I roll out from my knees, not from my toes

then roll onto my back for 80 alternating extended leg lifts
then I hold my legs extended for a few seconds and go into 20 spread eagles

roll onto my stomach and do planks - hold for about a 40 count

roll back onto my back and w/ extended arms I hold a 25# plate and perform 12- 15 sit ups.

rest for 30 seconds and repeat 2 more times. takes about 10 minutes and you really feel the burn the next day.

anyone want to share their routine? :crazy2:


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Invisiblememes
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Re: Ab exercise routines? [Re: MrBump]
    #7775749 - 12/18/07 10:00 PM (16 years, 1 month ago)



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Invisibleohmatic
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Re: Ab exercise routines? [Re: memes]
    #7776510 - 12/19/07 05:03 AM (16 years, 1 month ago)

heeeeeeeavy deadlifts, squats and military press are going to give you better abs than any crunches or whatever.


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:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

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InvisiblePyroBurns
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Registered: 10/14/07
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Re: Ab exercise routines? [Re: ohmatic]
    #7776771 - 12/19/07 08:47 AM (16 years, 1 month ago)

ohmatic is kind of right. All three of those are awesome exercises, and should help build a nice abdominal wall.

However, you shouldn't negate direct ab work either. It's a pretty damn big muscle.

What I do is 3 sets of 30 crunches of the biggest dumbbell they have, with little rest in between. The biggest one at my gym is 100 lbs. Just make sure you have it properly on your chest, and you do your crunches right or you can hurt your back.

If your gym has bigger dumbbells, then move up to the highest weight you can do 3x5 or 8 with. Then work your way up the line.

Then after that I do 60 hanging leg raises. I'd rather do weighted gorilla crunches, but we don't have the equipment for that, sadly.


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Invisibleohmatic
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Re: Ab exercise routines? [Re: PyroBurns]
    #7777050 - 12/19/07 10:16 AM (16 years, 1 month ago)

hanging gorilla crunches can be done anywhere if you simply hold urself at a chinning bar.

if your grip doesnt hold out, use strapr or hooks or .. well, build a better grip :wink:


--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


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InvisiblePyroBurns
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Re: Ab exercise routines? [Re: ohmatic]
    #7777490 - 12/19/07 12:26 PM (16 years, 1 month ago)

We don't have one tall enough. :/


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Invisibleohmatic
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Re: Ab exercise routines? [Re: PyroBurns]
    #7777551 - 12/19/07 12:48 PM (16 years, 1 month ago)

you dont have a chinup bar ? what the fuck ? no power-rack ?


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:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

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InvisiblePyroBurns
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Re: Ab exercise routines? [Re: ohmatic]
    #7777702 - 12/19/07 01:34 PM (16 years, 1 month ago)

We do, but it's a bit low. Even for me. I need a lot of room for gorilla crunches.

The power rack doesn't have the chin-up bar either. The beams holding it together up there are thick and square.


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Invisibletak
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Re: Ab exercise routines? [Re: PyroBurns]
    #7777959 - 12/19/07 02:44 PM (16 years, 1 month ago)

everytime i do crunches I never feel like its doing anything for me, or i end up hurting my lower back


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InvisiblePyroBurns
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Re: Ab exercise routines? [Re: tak]
    #7778060 - 12/19/07 03:03 PM (16 years, 1 month ago)

You are probably doing them wrong. Crunching is kind of hard to learn because it's so obvious.

To me it feels like "acting like an accordian" while at the same time kind of flexing your abs. You'll know you're doing it right if you feel it in your abs, and your back/neck doesn't hurt at all.


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InvisibleLeftyBurnz
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Re: Ab exercise routines? [Re: ohmatic]
    #7778119 - 12/19/07 03:18 PM (16 years, 1 month ago)

Quote:

ohmatic said:
heeeeeeeavy deadlifts, squats and military press are going to give you better abs than any crunches or whatever.




they may give you larger abs, but not much in the department of endurance. kinda like a hummer with a 4 cylinder engine. looks tough. wont last long in the field though :smile:

crunches, situps, Lsits, leg lifts, hanging/decline situps, any and all variation of those and other calisthenic bodyweight exercises are vital for functional strength. heavy weight lifting gives you mass, the later gives you density and endurance.

weight lifting can be good when used with functional excercise, but not by itself. unless of course youre looking to be a bodybuilder or just have "pretty" abs.


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InvisibleLeftyBurnz
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Re: Ab exercise routines? [Re: PyroBurns]
    #7778122 - 12/19/07 03:19 PM (16 years, 1 month ago)

Quote:

PyroBurns said:
You are probably doing them wrong. Crunching is kind of hard to learn because it's so obvious.

To me it feels like "acting like an accordian" while at the same time kind of flexing your abs. You'll know you're doing it right if you feel it in your abs, and your back/neck doesn't hurt at all.




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Invisibleohmatic
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Re: Ab exercise routines? [Re: LeftyBurnz]
    #7778228 - 12/19/07 03:56 PM (16 years, 1 month ago)

Quote:

leftysurprise said:

weight lifting can be good when used with functional excercise, but not by itself. unless of course youre looking to be a bodybuilder or just have "pretty" abs.




there you go :wink:


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:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


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OfflineMrBump
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Re: Ab exercise routines? [Re: ohmatic]
    #7782976 - 12/20/07 07:26 PM (16 years, 1 month ago)

Quote:

ohmatic said:
hanging gorilla crunches can be done anywhere if you simply hold urself at a chinning bar.

if your grip doesnt hold out, use strapr or hooks or .. well, build a better grip :wink:




hmmmm, i just watched a video of a hanging gorilla crunch. looks like a good exercise. i will give it a try.


--------------------
If it weren't for the bloody corpses, I wouldn't have any corpses at all.

There are two ways to get to the top of an oak tree: start climbing or sit on an acorn.

Are you a carrot, an egg, or a coffee bean?


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North Spore Shop: Cultivation Supplies


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