So i want my six-pack & pecs back :o

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dug777

dug777

Lifer
Oct 13, 2004
24,778
4
0
I've spent far too long in front of my computer this winter, and with summer and the beach around the corner see topic title :eek:

I'm pretty lean so i tone up quite quickly, but i'm never sure of the best way to do crunches and pushups...

Crunches: i lie with say a sweater under the small of my back (otherwise i end up with a bruised patch over my spine :p), feet flat, and hands behind the head, then do small lifts keeping my feet flat, droppping back but not all the way to the floor (ie never relaxing) and do sets of 15, holding the last one until i get a really good burn in my gut muscles.

Push-ups: do on my fists (so on the knuckle-first joint bit) as doing them on my palms always seems to leave me with dicky wrists after a week or so, plus you get an extra 3 inches or so of lift to do, with my fists slightly wider than my shoulders. Sets of 15 atm, but i'll ramp up to 25 as i get back into it.

I also do a bit of arm weights (only 16kg)...

Critique/suggestions?
 
N

Nutdotnet

Diamond Member
Dec 5, 2000
7,721
3
81
Do a search man...we had a good ATOT discussion about this exact question a day or two ago.
 
dug777

dug777

Lifer
Oct 13, 2004
24,778
4
0
Originally posted by: Nutdotnet
Do a search man...we had a good ATOT discussion about this exact question a day or two ago.
Click to expand...

i HATE the AT search engine, i'd rather lop off a nut first :eek:

linky?
 
S

SNiPeRX

Senior member
Apr 24, 2000
755
0
0
I went to a military college.. so I might be of some help.

when it comes to sit-ups or anything like that. never put your hands behind your head that can cause injury. Put your arms across your chest. Do 50 in the morning and 100 at night every other day. Every day will not hurt, but really will not do anything for you.

Push ups- amrs shoulder length apart. Back straight, and dont put your butt in the air. Go down to a 90 degree angle at your arms and back up. Also look forward the entire time.

Good one is monkey fvckers... stand up and grap your ankles. then squat. Do about 20 of those and tell me how your abs and legs feel.

Best all around ab workout is flutter kicks. Lay on your back with your hands under your butt and kick your legs up and down. To not bend your legs. Do 50 then hold your legs out straight 6 inches from the ground. Then do 25 more, hold legs, then 10 and stop. Great for the abs.

If you want more lmk.
 
dug777

dug777

Lifer
Oct 13, 2004
24,778
4
0
Originally posted by: SNiPeRX
I went to a military college.. so I might be of some help.

when it comes to sit-ups or anything like that. never put your hands behind your head that can cause injury. Put your arms across your chest. Do 50 in the morning and 100 at night every other day. Every day will not hurt, but really will not do anything for you.

Push ups- amrs shoulder length apart. Back straight, and dont put your butt in the air. Go down to a 90 degree angle at your arms and back up. Also look forward the entire time.

Good one is monkey fvckers... stand up and grap your ankles. then squat. Do about 20 of those and tell me how your abs and legs feel.

Best all around ab workout is flutter kicks. Lay on your back with your hands under your butt and kick your legs up and down. To not bend your legs. Do 50 then hold your legs out straight 6 inches from the ground. Then do 25 more, hold legs, then 10 and stop. Great for the abs.

If you want more lmk.
Click to expand...

Cheers for that mate :beer:
 
Ricemarine

Ricemarine

Lifer
Sep 10, 2004
10,507
0
0
Originally posted by: dug777
Originally posted by: SNiPeRX
I went to a military college.. so I might be of some help.
Good one is monkey fvckers... stand up and grap your ankles. then squat. Do about 20 of those and tell me how your abs and legs feel.
Click to expand...

Cheers for that mate :beer:
Click to expand...
That is the weirdest name for an exercise...
 
S

SNiPeRX

Senior member
Apr 24, 2000
755
0
0
When you know your in decent shape you should be able to do

Push ups 70 in two minutes

Sit ups 75 in two minutes

2 miles run in 13 minutes.

Dont cheat... have these for your goal. you will not be disappointed when you reach it.
 
dug777

dug777

Lifer
Oct 13, 2004
24,778
4
0
Originally posted by: RossMAN
Don't real Aussies call a sweater a "jumper"?
Click to expand...

yeah, but after umpteen cries of 'wtf does '*' mean i translate for you when i remember ;)
 
G

Goosemaster

Lifer
Apr 10, 2001
48,775
3
81
Originally posted by: SNiPeRX
I went to a military college.. so I might be of some help.

when it comes to sit-ups or anything like that. never put your hands behind your head that can cause injury. Put your arms across your chest. Do 50 in the morning and 100 at night every other day. Every day will not hurt, but really will not do anything for you.

Push ups- amrs shoulder length apart. Back straight, and dont put your butt in the air. Go down to a 90 degree angle at your arms and back up. Also look forward the entire time.

Good one is monkey fvckers... stand up and grap your ankles. then squat. Do about 20 of those and tell me how your abs and legs feel.

Best all around ab workout is flutter kicks. Lay on your back with your hands under your butt and kick your legs up and down. To not bend your legs. Do 50 then hold your legs out straight 6 inches from the ground. Then do 25 more, hold legs, then 10 and stop. Great for the abs.

If you want more lmk.
Click to expand...

thanks
 
S

SNiPeRX

Senior member
Apr 24, 2000
755
0
0
Originally posted by: Goosemaster
Originally posted by: SNiPeRX
I went to a military college.. so I might be of some help.

when it comes to sit-ups or anything like that. never put your hands behind your head that can cause injury. Put your arms across your chest. Do 50 in the morning and 100 at night every other day. Every day will not hurt, but really will not do anything for you.

Push ups- amrs shoulder length apart. Back straight, and dont put your butt in the air. Go down to a 90 degree angle at your arms and back up. Also look forward the entire time.

Good one is monkey fvckers... stand up and grap your ankles. then squat. Do about 20 of those and tell me how your abs and legs feel.

Best all around ab workout is flutter kicks. Lay on your back with your hands under your butt and kick your legs up and down. To not bend your legs. Do 50 then hold your legs out straight 6 inches from the ground. Then do 25 more, hold legs, then 10 and stop. Great for the abs.

If you want more lmk.
Click to expand...

thanks
Click to expand...

I have gotten fat college freshmen (knobs) in shape, and sometimes cry. This knowledge has always been used in bad ways... maybe it can be used in good ways.

 
RossMAN

RossMAN

Grand Nagus
Feb 24, 2000
79,094
461
136
Originally posted by: SynthDude2001
Originally posted by: RossMAN
Don't real Aussies call a sweater a "jumper"?
Click to expand...

Are you calling him out?
Click to expand...

Sure but aren't you busy kissing his ass right now? Don't worry, I can patiently wait my turn.

/me flips through Cosmopolitan.
 
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