Can an old man get a six pack?
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abs are an interesting one. We hardly train them at all.<br />
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I think in our last 8 weeks (two training blocks), we have had zero ab exercises. For two reasons, if we train them to hard, to often, they'll grow, and we don't want a big blocky waist as bodybulders, and 2, your core gets a hammering (and abs) from the exercises you do at the gym anyway, Tricep pushdowns my abs get hammered holding my body upright! Today with skull crushers, again, abs got caned. So we hardly train them at all (as opposed to old trainers twice a week at least for 20 minutes). Last season our abs on compe were no better or worse than the season beore too.<br />
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Which to me goes to show that it is probably 90 percent diet when it comes to abs, and 10% training!!<br />
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But in saying all the above, pre contest I like to do a bit more, so I can 'feel' them when on stage, so when you flex you can feel the pain, and you know they're there!! -
yeah I cant recall what I did the other day off the top of my head, but it wasnt abs and the next day they were feeling it as much as any!! <br />
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Have lost a couple of inches round the middle, but still no sign of the lower abs... -
Trucking on. Getting more into boxing style work outs - punch bag and various floor exercises, but keeping in with KBs, pull-up/Dips and also a couple of short runs each week. Will try a longer one at w/e and see if back is still OK. <br />
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Also started up doing a bit more swimming. Especially after lamping a punchbag for 20 mins a swim (breaststroke) seems to stretch things out nicely and also exercise the muscles in a different way. Only doing 5-10 mins of it a moment but will build up to one longer swim each week, maybe throw in some intervals.<br />
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Anyone else do swimming/have any tips? I'm assuming it's best AFTER weights/boxing but may be wrong there. Any tips on sorting out your breathing on front crawl would also be much appreciated. I can completely switch-off while doing breast stroke - but front crawl doesn't come naturally and I keep having to remind myself to breathe. Currently trying to take breath after every 3rd stroke so I turn to breathe out both sides - but struggling a bit, just doesn't seem to flow and can't get into a rhythym -
I breathe every 4 strokes, and try to be as strong down and through the water (while efficient) as possible.<br />
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What I REALLY recommend for you is kicking:<br />
start off slow, but you can build up to 1k. So, do 25m, 50m...building up, kicking with a board, maintaining a good body position stable in the water, arms sitting on the board. It really stretches out and strengthens the torso and back and abs. When I was good at that, it helped my swimming since I could motor through 50m faster than many swimmers, just through kicking efficiently.<br />
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One more thing: be mindful hat after swimming your body will want more food due to the cold, or something. Try not to let that mess up your diet. -
you also need to keep hydrated with swimming as well, something some dont think about given you are in water.
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cheers guys - kicking with float looks good. Interesting that this gym is first I've see with a drinking-water fountain at poolside. Long swim followed by steam room could put you in serious hydration bother!<br />
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Man flu has halted proceedings. Dragged myself into gym on Sat morning, got beasted by a pro boxer for 45 mins (drills, not boxing - he'd have killed me!) felt good while I was doing it, but felt seriously shit a couple of hours later. <br />
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Therefore rested Sunday and today, hopefully back in the saddle tomorrow. -
Incidentally stumbled across these at the w/e (hope links work). <br />
"] the 10kg ball slam, pass and press-up routine looks a beaut!<br />
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I like seeing some of the rugby training work outs and there are some interesting routines here - mix of power training and cardio. You've probably see them before (it's Haskell training for world cup) but if not...<br />
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[url=""] those crocodiles look a killer core exercise. Very funny about 1.40 - he's totally shafted, suddenly becomes concerned with his shoe laces -
been on hiking holiday with family and because kids are 8 and 9 needed to keep them manageable. <br />
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Net result is I've put on about 2kg - weird how if you're outside all day doing very moderate exercise, the body really wants to overcompensate food-wise in the evenings!<br />
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Eating a lot more salad this week and back to the gym routine currently 3x a week, plus cycling/running when I can fit it in. Need to get back below 80kg asap. -
nearly back on track weight. I am experimenting with giving up bread for a bit. Have already noticed a difference in the afternoons - I don't get so much of that post-lunch drowsiness I used to if have sandwiches/toast. I'll keep it going for week or so and see how I get on.<br />
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bread is the devils tool! Tastes good, easy to slap anything in the middle, and wallah, instant meal. At my peak weight I was probably a loaf a day, now I would be a loaf a year. Or maybe half a dozen, depending on BB competitions, as I'll knock off a loaf, toasted, with peanut butter in a minute after a comp!! Need a turbo toaster, but I digress! Less bread is good, and if you must eat bread, the more grains and less processing the better!<br />
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And after a bread binge, boy do I puff up the next day, face ends up looking like Matt Dunnings on a fat day! -
Still off the bread. Good cycle yesterday, short run today and bring on the boxing tomorrow.<br />
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After the eating blip on holiday, weight coming off again and saying hello to upper abs. Various core exercises (planks, leg raises, crocodiles, squat thrusts etc) seem to be toning the whole "trunk" quite well. Still waiting to see if the lower abs will ever make an appearance.
