Question about abdominal routine

[variation]

hehe ok, well, I will try to eat more, but me and my girlfriend are on tight budget, plus I find it hard to eat so much.

currently this is a typical eating schedual for me

wakeup

water
vitamin c 1000mg 8 hour time release

breakfast

white long grain rice + veggies
soy milk

snack

flax oil
peice of fruit fruit

lunch

kidney beans and rice, bread
soy milk

snack

peice of fruit

dinner

pasta or rice with soup and bread
soy milk

snack

tofu or fruit


I usually drink about 8-16 cups of water per day
and take 5g of creatine every day (but different times depending on weather I'm doing my workout on the particular day
I workout mon wed friday right now

 

[Cloud-X]

I agree with you needing to lose 20 pounds

i think you should lose atleast 20 pounds (of fat) but then gain alot of that back in muscle, but unless you want to be a body builder, i dot think you need to gain anymore weight

 

[makedah]

Those of you who do the static holds on the decline bench - do you have any pre-existing low-back issues? I'm curious about this move but I fear it might be back for my back.

 

[variation]

hmm, I have no lower back issues, I've heard some articles talk of doing Hyperextensions after abdominal work so that back is properly supported aswell, and this will prevent an incorrect posture too.. I've been doing 2 sets of 12 of these after doing ab work.

 

[gymtime]

variation - what are your overall goals besides abs? What are you looking to accomplish body-wise?

 

[variation]

goals

well really, I hope to have abs most highly developed, strong chest.. I want a decent set of arms (without a lot of bulk, but slightly larger then an average arm build), decent back muscles, and strong legs.

I'll post the routine I was doing (I haven't updated the abs section here so this still includes my old stuff)

MONDAY ---

Dumbbell bicep curl
(4 sets of 14) (10 pounds)

Resistance Band exercises
(3 sets of 10 of each) (ones listed on the sheet I got with it)

Dumbbell Wrist curls
(3 sets of 12) (10 pounds)

Crunches
(3 sets of 50)

Side Crunches
(1 set of 50 on each side)

Waist twists
(4 sets of 30)

Hyper extensions
(2 sets of 12)


WEDNESDAY-------

Squats
(3 sets of 20)

Leg extensions (frontward)
(3 sets of 20)

Weighted Hamstring extensions (backward) (not sure on the name but basically you are on hands and knees and kick back)
(3 sets of 30) (with 5 pound weight brace on each leg)

Weighted frontward bend (Good mornings)
(3 sets of 20) (10 pounds)

Weighted Calve raises
(4 sets of 20) (10 pounds weight)

Side Leg raises
(3 sets of 20)

Crunches
(3 sets of 50)

Side Crunches
(1 set of 50 on each side)

Waist twists
(4 sets of 30)

Hyper extensions
(2 sets of 12)


FRIDAY---

Pushups
(4 sets of 10)

Dumbbell Shoulder press
(3 sets of 10) (10 pounds weight)

Dumbbell Side raises
(3 sets of 5) (10 pounds weight)

Leg raises
(3 sets of 12)

Bicycle movements
(3 sets of 60 seconds)

Waist twists
(4 sets of 30)

Hyper extensions
(2 sets of 12)



And thanks again to everyone that has offered advice and help, I greatly appreciate it.

 

[variation]

I don't have a heck of alot of gym equipment, just some dumbells and 4 5 pound weight braces for arms and legs + resistance band.

Although, I'm going to build myself a bench that I can change angles on, I've done a fair bit of wood work, so I think I can do it fairly well, thing is I don't have alot of money to spend on expensive training equipment.

oh ya.. there is a weight training room in my girlfriends building, perhaps I could use this if you think there's any machines that would be to my benefit

 

[zackdarnell]

Re: I agree with you needing to lose 20 pounds

i think you should lose atleast 20 pounds (of fat) but then gain alot of that back in muscle, but unless you want to be a body builder, i dot think you need to gain anymore weight

Id have to disagree on this one.

 

[gymtime]

Re: goals

well really, I hope to have abs most highly developed, strong chest.. I want a decent set of arms (without a lot of bulk, but slightly larger then an average arm build), decent back muscles, and strong legs....

Well, I will be honest with you. Given the diet/lifestyle you've chosen, adding muscle will be difficult if not impossible.

 

[CollegeKid]

variation: PM (private message) me if you want and i can try and set you on track.