triathte trying to get abs!

[fudoc5]

dont worry about genetics,it can be beaten and if u got crappy genes like me,then you just need to work a little harder than every one else. i too had shitty genes and also took a while to overcome it. this is my ab workout,it worked for me,might work for you also.

mon,and wed(before main workout)

a)bridge plank on swiss ball - 60-80sec (1-2sets)(core)

b)side bridges- 60-80s each side (1 sets)(core)

c)cable crunches- 15x3sets (mid and upper abs)

d)swiss ball crunches- 20x3sets (maybe add some weights on 3rd set) (mid and upper abs)

e)lying down knee raise- 15x3sets (lower abs)

f)lying down leg raise - 15x3sets (lower abs)

g)lying down alternating leg raise - 15x3sets (lower abs)

fri(before main workout)

just mix it up a bit with decline crunches,hanging leg raise,hanging knees raise, and side crunches

[biggurl27]

Holy shit 3 days worth :shock: You must have some mean abs Fudoc??

[fudoc5]

Holy shit 3 days worth :shock: You must have some mean abs Fudoc??

lol...would say they have improved alot over the past few years.recently hit a plateau and havnt been training as hard and eating as clean as i should the past week n a half,but will definately get back on track next week.

[modernvalkyrie]

Heavy and hard. Make it all decline, incline and weighted work.

decline crunches & sit ups (and then add med ball once technique is tight)

incline reverse curls and hip lifts

roman chair sit ups

hanging knee raises and hanging straight leg raises

med ball sit ups, & oblique twists

side crunch on swiss ball with weights

cable crunches

that ab chair machine thing at the gym (goddam whats it called!! :roll: )

even that silly abking pro adds some good resistance.

and keep going...for 12 months...24 months... however long it takes. just keep on going until the abs grow. Keep the food clean most of the time. Avoid sugar. But being a triathlete this may not be practical.

Also being a triathlete, keep your core stability work in also - creating abs and having a strong core for triathlons are two different things.

[modernvalkyrie]

oh yeah, almost forgot. if you're doing a full on heavy and hard abs session don't forget to let them recover :-).

work your core frequently and the 6-8pack :pfft: a couple of times per week.

[soundsgood]

Just an idea. I am recovering from a back injury 3 months ago and most of the normal ab exercises leave me with a very sore back the following couple of days so I needed something to support my back.

AB king Pro!

I got it 3 weeks ago, I shit you not it is fantastic on the hardest setting (I do 3 sets of 5 minutes 6 times a week) and have seen great results already. Plus you say you dont have access to a gym so could be perfect for you.

Im expecting to get flamed for this but hey its just my novice opinion :oops:

[Luigi]

ab king pro sucks

anyone tryd those hot dog thingy from kfc ? i just ate one and man they are spicy been skulling back the water and my mouth still burns!

[biggurl27]

haha Luigi ya nut case! Well if the ab king pro works and he has a lower back injury then that is cool! ModernValkarie even mentioned it (as silly) but it works so all good

[handyandy]

luigi try milk water makes it even hotter!!

[Luigi]

luigi try milk water makes it even hotter!!

lol yes funnily enough i only remembered that after i woke up.

[Arjun]

my diet looks a little something like this on an average day:

before morning swim-

1. banana

2. multi vitamin

after morning swim-

1. banana

2. protein shake

breakfast-

1. 6x wheat bix with milk

2. 2x kiwifruit

morning snack-

1. apple

2. peanut butter sandwich

lunch-

1. sandwich with ham/egg/tuna and lettuce, carrot

2. orange

2nd lunch/afternoon snack-

1. sandwich with ham/egg/tuna and lettuce, carrot

before afternoon run/bike-

1. nothing

after afternoon run/bike-

1. banana

2. protein shake

dinner-

1. 1.5-2 cups of rice or pasta

2. 250-300g of chicken/beef/pork

3. 2+ cups of vegetables

after dinner snack-

1. protein shake or an apple

Thanks.

Looking at your cardio volume you prolly need the banana + multivitamin be4 your cardio, but if you really wana lose bodyfat avoid the banana! (although i doubt it'd make such a difference)

Also i see you are eating a lot of sandwiches... make sure thats brown bread and not white (but try not to overdo the bread.. brown rice is preferred form of carbs)

Also, you have a lot of carbs at dinner, wouldn't it be better to space those out throughout the day and have less carbs at night as you're not really active after dinner (im guessing).

But ur diet looks good

[ExpensiveUrine]

Ab King Pro and KFC tapering for best performance.