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Old 03-09-2011, 10:07 PM  
harvey
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I never tried it, should give it a go. I don't have ripped abs because I've a little fat and too lazy to go on a diet (I should lose around 10 lbs) but I've very strong abs. I mostly do the following exercises (I don't know the name in English, so showing pics):





I usually do 4x20 5 days a week (only one exercise) and twice a week I add 4x15/20 of a waist exercise for which I couldn't find a pic, but it works wonder (I lose 1 lb every day I do it!): just grab a pulley and add enough weight to allow you some fast motion yet you feel the weight. Stand with your right side facing the pulley. Grab the pulley with both hands in a way where your right arm will be high and totally extended and your left arm will be flexed. With a quick movement, turn your waist to the left and a little down, so your hands will be close to your left knee. Keep the position for 1/2 secs. Go back to initial position as slow and controlled as you can.

Do as much as you can/want and then repeat for the other side (so a complete series would be 8x15/20: 4 for left side, 4 for right side). Weight is not as important as the proper speed and repetitions. I always do this exercise at the end of training since you'll end very tired, depending on how tired I am I use 20 to 30 kilos. Most people with at least 2-3 months of gym could do this with 40, 50 or 60 kilos, but remember, it's not the weight, it's the repetition and the speed. Sometimes I use 40-45 kilos and end feeling kinda dizzy

Another thing: I don't know why, but if I'm on a creatine cycle I can do a lot less ab exercises and sometimes I feel sick, nobody could explain me why. Same with rippers, so I'm getting used to 100% clean exercising and only some whey protein in winter
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Last edited by harvey; 03-09-2011 at 10:08 PM..
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