Once again I have managed to neglect my abs. I don’t know what it is, but they’re just so easy to skip. I gotta find a routine that works for me. I’m at the gym pretty much every day, so there’s no excuse for neglecting my abs.
On the flip side, my pull ups have gotten better. I can easily pull my weight up above the bar and hold it for roughly 14 seconds. It’s exciting ’cause I would struggle so much to clear the bar and now I can bring myself above the bar rather quickly. Tomorrow I’m doing an early-morning chest workout, so I’m psyched about that (70% of the time I workout in the evening or during lunch.) It’ll be a nice change to my routine.
I started a new push-up routine. Using the Vipr bar at my gym, this is what I do:
I place the bar to my right (horizontally) and then assume push up position. I do two push ups, and upon finishing the second push up, I maintain a plank position and using my right arm/hand, I grasp the Vipr bar and throw it to my left. (It should be clear of my torso so that I can do a push up without my body hitting the bar.) I do two more push ups. Then using my left hand/arm, I throw the Vipr bar to the right. (Again, it should be clear of my torso.) That is one rep. Repeat.
This works out your chest, shoulders, and abs. It’s intense and very difficult, but in a twisted way it’s also kind of fun. It easily works up a sweat and increases your heart rate. I highly recommend it. I’m using the 12-lb. bar and doing 5 reps (10 push ups).
I had my free personal training session today. It was intense. We did lateral squats, deep lunges, pull ups, push ups, seated rows, and lots of different exercises using this rubber, barbell-size tube called the Vipr. I believe the Vipr is an Equinox phenomenon, but anyone can use it really and it can be used a million different ways.
One tip that I learned tonight (among the many) is that when training to do pull ups, you should do them every day. In addition, on your last repetition — you should hold your body up (above the bar) for as long as you can. (I held for 10 seconds today.) Doing so will help you build more muscles which in turn will make it easier for you to pull your body up the next time you do pull ups.
Overall, it was a great session. If I had the money, I would totally sign up for more sessions, but alas, I can only take what I’ve learned from this session and apply it to my workouts (which works for me!) So effective immediately, I’m incorporating more pulls ups, lateral squats, and the Vipr to my workouts.
I’m trying to get into a new habit. On Wednesdays (which would normally be one of my off days), I’m hitting my home gym for a quick 30 minute workout. It consists of lunges, leg curls, and abs. Lots of abs. I did it last week and I did it again this week. I worked up a decent sweat today too. Hopefully this will get me back on track with my ab workouts and will also help me get to that 10% body fat percentage I’m shooting for. So here’s what I did:
*4 sets of lunges
10 reps with 12 lbs. in each hand
*4 sets of leg curls
*4 sets of lunges with 8 lb. medicine ball
*4 sets of crunches
*4 sets of bicycle abs
(this particular exercise kills my abs!)
Why do I keep ignoring my abs? It’s not that I hate ab workouts, I just keep neglecting them. That said, today I did a 30-minute abs and legs workout. (It was technically an off day for me, but I figured I’d do this quick routine instead of just watching TV.)
I did lunges and leg curls and then did planks, crunches, and medicine ball crunches (like the ones in the photo). It felt pretty good. Hopefully I can stick with my ab routine. I just need to find a way to incorporate it into my normal workout routine so I don’t neglect them.
Men’s Health is currently offering two free training videos. 15 Minute Workout: Four for Your Core is a quick video with four workouts designed to hit your core area. Outdoor Workout is another quick video demonstrating a few outdoor exercises you can do to get your heart rate up. I personally liked the latter more. But they’re free and provide some decent tips. Worth checking out if you ask me.
I hit my abs pretty hard today. After my shoulder/biceps routine I went straight for the medicine ball and did 3 sets of 20 crunches. In between sets I did planks, holding my position for 1 minute. At the moment, my abs don’t feel horribly sore, but I’m hoping that will change come the morning. I gotta say, doing planks is fun. Yes, I know that sounds twisted, but I like the challenge.