How do you do ab-crunches with weights?

Quoted:

Ab Crunches
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 12 x 100lbs

I'm using ab crunching machine like this ~!





This post has been edited by N0eL: Nov 28 2007, 09:34 PM

Workout Routine A (28/11/07)

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 4 x 100 lbs (FAILED)
1 x 3 x 95 lbs (FAILED)
*weight with bar included

Dumbbells Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Triceps Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24kg
1 x 5 x 24kg
1 x 5 x 28kg

Ab Crunches
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 7 x 100lbs (FAILED)

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
I Got my a$$ kicked by the weights today. Couldn't Focus at all after failing BP.
Must be coz of the pre-meal and also lack of sleep lately.
Skipped 1 session this week. Still able to failed 2nd session. Definitely angry at myself.
Weights r honest. It will show no mercy when you don't take care of your lifestyle~!

Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs
1100 - Rice + Lettuce(same rice portion) + vege + Fillet Fish
1630 - 3 pieces of Dim Sum (pre)
2000 - 2 scoops whey(post workout)
2030 - Small Rice + Tofu Fillet Fish, Fried Egg
0000 - 1 scoop Whey + HL milk



This post has been edited by N0eL: Nov 29 2007, 10:22 PM

29/11/07

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1230 - Rice + Lettuce(same rice portion) + Lotus Roots + Meat
1630 - 3 pieces of Appom
2000 - Small Rice + Fillet Fish
2330 - 1 scoop Whey + HL milk

finally u r doing barbell! time to put on muscle mass. 1st time with the incline barbell and doing 95 is impressive.

Thank you for the motivation ~!!

Ei bro.. I need a spotter wei.. Dowanna die trampled by barbells~!!!!

Need look for my real bro to help me out with BP d....

lol luckily i pulled 2 of my friends to join and train together on my chest day. if not i'll be dead ady. since i'm always training to failure

[RANT]
I saw an idiot benching on teh smith with a spotter standing with his crotch on top of the bencher's chest.

For fuc's sake its a Smith machine
[/RANT]

I've seen this fella's crotch on the bencher's crotch too. Eewwww....evening got lotsa drama.
And yes...they were using a Smith too.

most of guys in my gym did bench on Smiths, afraid to use the Oly bar perhaps? lol


Chow

Ya but no nid to spot liedat right? Softcore porn, man

gay porns are considered hardcore.

30/11/07

Workout Routine C

Dancing
3 Hours

Flirting
3 Hours

Eye Movement
3 Hours

Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Small Rice + Lettuce(same rice portion) + Vege + Meat
1630 - Bun + Ham
2000 - Small Rice + Steam Fish + Vege + Fried Eggs with prawn
0000 - Countless amount of LIQUOR

I guess i'll be skipping gym today~! hahahhhahaha

01/12/07

Diet
1130 - 1 scoop whey + skim milk + oats
1400 - Salad + Singapore Fried Mihun
1630 - 3 tablespoons of Cakes
2000 - Taiwanese Beef Noodle, Dry Dumplings
2330 - 1 scoop Whey + HL milk

where u buy ur skim milk? wat brand?

I think my mum got it from Giant.. Dutchlady.

---

Added on December 2, 2007, 9:44 pmWorkout Routine B (02/12/07)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 5 x 35lbs(x2)
1 x 5 x 35lbs(x2)
1 x 5 x 40lbs(x2)

Upright Barbell Row
1 x 12 x 45lbsWarm up)
1 x 5 x 65lbs
1 x 5 x 75lbs
1 x 5 x 80lbs

Wide Grip Lat pulldown
1 x 12 x 75lbs(warm up)
1 x 5 x 100lbs
1 x 5 x 100lbs
1 x 5 x 120lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 5 x 35kg
1 x 5 x 35kg
1 x 5 x 42.5kg

Ab Crunch
1 x 80lbs
1 x 90lbs
1 x 100lbs

Leg Raise
3 x 12

Threadmill HIIT
1 mins jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
Everything is easy pessy today. But I feel small when i looked into the mirror. Probably the alcohol I consumed.
I think my diet is not enough to balance out with my current exercise. I guess need to increase some Carb for strength and size.
Guys... I need input with my diet. Since I gonna eat more,do u think i should switch to 3 x 8-12 for hypertrophy?

Diet
1130 - 1 scoop whey + skim milk + oats,
1330 - Small rice + Vege + minced meat + Fried Fish + Tou fu
1800 - ABC soup( 1 potato some tomatos and ribs) (pre)
2030 - 2 scoops Whey
2100 - Small rice + Vege + minced meat + Fried Fish + Tou fu
2330 - 1 scoop Whey + HL milk, 2 eggs


This post has been edited by N0eL: Dec 2 2007, 09:44 PM

03/12/07

Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Rice + Vege + Chicken + Egg
1600 - 2 Half Boiled eggs, 1 small pau
1830 - Smal portion fried glass noodles
2100 - 3 pieces Dim Sum
2330 - 1 scoop Whey + HL milk

dont do 3x12. 6-10 reps shows the best repitition to stimulate hypertrophy. latest research, claim by milos sarcev. every IFBB pro uses 6-10 reps. most of the time 6-8.

do either 5x5 or 4x6. work the weights up till the last set.
1st set 50%
2nd set 70%
3rd sets 100%
4th sets 120%

those are effort percentage. by 3rd set at 6th rep, u shouldn't have the strength to do the 7th. by 4th set, use back the same weight, and drive your ass out

OK~! I will go between 6-8 reps then. Dont think I can do 12 with the current weights i carrying anyway. It's good to maintain the weights and just do more reps.

Will start the new program when i'm ready for it.





This post has been edited by N0eL: Dec 4 2007, 08:45 PM

Workout Routine A (04/12/07)

Dips - Chest Version
3 x 12 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 5 x 95lbs
1 x 5 x 100 lbs
1 x 5 x 105lbs
*weight with bar included

Dumbbell Bench Press
1 x 5 x 45lbs(x2)
1 x 5 x 50lbs(x2)
1 x 5 x 50lbs(x2)

Dumbbell Hammer Curl
1 x 12 x 15lbs(x2)(Warm up)
3 x 5 x 25lbs(x2)

Tricep Pushdown
1 x 12 x 17.5kg(warm up)
1 x 5 x 24kg
1 x 5 x 24kg
1 x 5 x 28kg

Ab Crunches
1 x 12 x 80lbs
1 x 12 x 90lbs
1 x 7 x 100lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Threadmill HIIT
1 min jog(8.0) 1 min sprint(11.5) x 7

Remarks :-
Damn Kiasu today. So for the first time, I took redbull as pre workout. Damn power~! Works like a charm
Everything was a breeze. I felt like I could still increase weights after the last set. But got tired at the end of the workout.
Feeling and looking good today ~!


Diet
0830 - 1 scoop whey + skim milk + oats, 2 eggs
1100 - Rice + Long Beans + vege + Minced meat
1630 - REDBULL, Sausage Bun (pre)
1900 - 2 scoops whey(post workout)
2100 - Nisin fillet fish soup
2200 - Apple tea
0000 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Dec 5 2007, 12:47 AM