Saturday, July 25, 2015

The #SelfieSaturday Project and FOUR New Ab Videos This Week


Well you know how some #SelfieSaturdays are #SelfieSundays because I forget to, or don't want to take a picture on Saturday? Well this one I took the picture on Friday making this a #SelfieFriday ok? No seriously folks, I haven't done a legs lower torso day selfie in quite a while so I said whet the heck. I also took some new abdominal oblique routine videos that I wanted to share with you all. Today as I write this I am still at 166 lbs which might me my new normal. Without further ado here are the new videos followed by the routine.

1. Abdominal Roll Outs
I can't name many exercises that I hate but Roll Outs would top that list. Of course they work better than anything for Lower Torso development. The key is to make sure there is a pad under your knees and your feet are secure so that those two issues don't interfere with the movement.

Video Provided From JeremyCrow4YouTube

2. Wing Outs
I'm sure there is a better name for these but they are another one of those obscure exercises that really hits your core. I usually do them on back shoulders day because they also work back and shoulders but don't doubt me they'll make your abs pretty sore.

Video Provided From JeremyCrow4YouTube

3. Roman Chair Oblique Lifts
Well your abs are getting there but what about the lower obliques? This small twist on the Roman chair leg lifts will get them tightened up in no time. The trick with these is to touch the side of your feet to the parallel bar dip handles.

Video Provided From JeremyCrow4YouTube

4. Rope Crunches
You want to see an exercise that absolutely everybody does wrong? If you do anything more than pinch your abs together than I have no clue what you are working but it isn't the abs. People get furious when you try to tell them or show them this too.

Video Provided From JeremyCrow4YouTube

My Routine on Lower Torso & Legs Day
Warm Up:
Bar Twists: 40 / 40 / 40 (40 standing, 40 sitting upright, 40 sitting chest to knees). The correct way to do this is to suck in your stomach the entire time. One left one right, two left two right, three left three right and so on.

The Superset for Lower Torso: 
This entire routine is done in one shot, and then you increase weight where applicable and do the whole lot over again. On a bad day, I do it all three times, on a good day I can do it all four times. Concentrate on the muscles specified each time.
Low Back Extension Machine: Start low (I usually start at 140 lbs set one, 150 lbs set two, 160 lbs set three, if there is a set four then 170 lbs) (One set then move to the next part)
Sitting Abdominal Crunch Machine: Start low (I usually start at 140 lbs set one, 150 lbs set two, 160 lbs set three, if there is a set four then 170 lbs) (One set then move to the next part)
Torso Twist Machine: Each Side: Start low (I usually start at 140 lbs set one, 150 lbs set two, 160 lbs set three, if there is a set four then 170 lbs) (One set then move to the next part)
Laying Abdominal Crunch Machine: Start low (I usually start at 110 lbs set one, 125 lbs set two, 140 lbs set three, if there is a set four then 155 lbs) (One set then move to the next part)
Hanging Leg Lifts: No Weight to Failure (Usually I can get 20 on set one, 20 on set two, 16 on set three, if there is a set four I am lucky to get 12) (One set then move to the next part)
Back Extension Bench: No Weight to Failure (Usually I can get 25 on set one, 20 on set two, 20 on set three, if there is a set four I am lucky to get 16) (One set then move to the next part)
Rocking Abdominal Machine: 40 / 20 / 20 (40 dead on, 20 twisted left, 20 twisted right) I usually do the same weight on all sets of about 40 lbs. (One set then move to the next part)
Roman Chair Leg Lifts: 20 / 10 / 10 (20 dead on, 10 to the left, 10 to the right) (Congratulations you have finished set one, no go back to the low back machine and start over again)

Usually I will take 10 minutes or so after I have completed all of the super sets I am going to do before I move on to my legs, walk around the place inventing new swear words, get a few drinks of water, and then talk myself into doing my legs.

Warm Up:
Romanian Dead lift: I am not going for any records here. I will usually do these with dumbbells since my gym doesn’t have heavy bars, but I do them a little differently. I grab a couple of 60 lb dumbbells at first and I grab them, stand up, squat down, place them on the floor, and stand up without them. Repeat. I will usually do sets of 12, and I will increase the weight 10 lbs each time. My gym does have 90 lb dumbbells so I usually make it that far.

Giant Sets:
The Leg Press Machine: I start very low when I do this, usually 90 lbs on each side (180 lbs total) but there is a reason for this. This is four parts to one complete set. The goal is to get at least 4 sets, but on the days I am feeling particularly strong I can get as high as 8. Add another 45 pound plate on each side for every set. (Click Here to See All 4 Sets Together)
The first “part” is normal leg presses with your feet out against the plates (wide) and the goal is to get your knees right under your armpits before you press your legs out. It is very important that you do this, because you are wasting range and flexibility if you don’t. Goal is 12 Reps.
The second “part” is toe presses for your calves. Theoretically your calves should be able to handle the same weight that your thighs do, so don’t baby them. I HAVEN’T gotten up, I have just adjusted my legs to do this part of the giant set. This set of toe presses is done wide. Goal is 12 Reps.
The third “part” is narrow width leg presses. Your feet are about 4 to 6 inches apart. You need to bring your knees right down into your chest before you press your legs out. It is very important that you do this because you are wasting range and flexibility if you don’t. I HAVEN’T gotten up, I have just adjusted my legs for this part of the giant set. Goal is 12 Reps.
The forth (last) “part” is narrow width toe presses. Your feet are about 4 to 6 inches apart, and you really need to stretch your calf muscles as you do this part. I HAVEN’T gotten up, I have just adjusted my legs for this part of the giant set. Goal is 12 Reps.

I would definitely suggest walking around for a couple of minutes or doing some good stretching between these sets or you will have a bad day tomorrow. Think about it this way, but muscle soreness feels good to someone who is really into it, but you need your legs a lot more than the rest of your muscles so don’t wreck yourself.

Giant Sets: 
These are 4 exercises that I do in a row for one set. I then walk around for a couple of minutes and then get right back at it for set two, three, four. The weights will vary, and the machines can vary based on what your gym has. These are what my gym has.
Seated Calf Presses: I start with an easy 190 lbs for the first set, and I do my best to get 12 on every set. This particular machine goes up by 20 lbs so my last set will usually be 250, but I can usually get at least 8 off the last set.
Seated Leg Extensions: I start with an easy 170 lbs for the first set, and I do my best to get 12 on every set. This particular machine goes up by 5 lbs, but I try to add 10 lbs to every set so my last set will usually be 210, but I can usually get at least 8 off the last set.
Seated Leg Curls: I start with an easy 170 lbs for the first set, and I do my best to get 12 on every set. This particular machine goes up by 5 lbs, but I try to add 10 lbs to every set so my last set will usually be 210, but I can usually get at least 8 off the last set.
Hack Squats: I start with an easy 250 lbs for the first set, and I do my best to get 12 on every set. This particular machine goes up by 20 lbs so my last set will usually be 310, but I can usually get at least 8 off the last set.