changed my workout for the last 3 weeks, and seeing some more abs

[AtiliusRegulus]

cramped for time so i cant do the 90-105 minutes as before.

so i simplified it
1. 1. 30-35 minute heavy session, either squats, deadlifts or bench
2. 30-35 minutes of 30 second jump rope, dips, and pull ups. (no more than 10 dips and 10 pull ups)

[Alex_Murphy]

cramped for time so i cant do the 90-105 minutes as before.

so i simplified it
1. 1. 30-35 minute heavy session, either squats, deadlifts or bench
2. 30-35 minutes of 30 second jump rope, dips, and pull ups. (no more than 10 dips and 10 pull ups)

nice. you should also do weighted planks for about a minute I take a 45 plate and I placed it on my lower back and then I bang out about 60 seconds and then I let it come off and I do about another 60 seconds weightless.

Deadlifts should be combined with squats and try to get in some variation of leg press on that day.

Rather than jump rope I would do box jumps try to do 30 to 60 seconds of box jumps and then try to incorporate a box jump and a Burpee in one fluid movement until failure

[LNS]

That sounds brutal

[zombiesonics]

Changed my workout to push/pull/legs and haven’t looked back.

[LNS]

I’m currently doing a fully body weight training session Mon & Wed, then a full body cardio session Tues & Thurs

Mon, Wed
3 sets/8-10 reps
•Dips
•Lat Pulldown
•Leg Extensions
•Incline Dumbbell Press
•Seated Cable Rows
•Seated Leg Curls
•Machine Chest Press
•T-Bar Rows
•Leg Press

Tues, Thurs
Warmup
•Treadmill (1 mile)

Cardio
•StairMaster (20 min)
•Rowing Machine (10 min)
•Jacobs Ladder (5 min)

Core Circuit
•Crunches-Russian Twists-Knee Raises-Incline Sit-ups

[lettherebehouse]

Can we get some photos of these abs

[Bush4Ever.]

I've never had a six-pack or even a four-pack, even at my best.

[AtiliusRegulus]

Can we get some photos of these abs

No: but I have 4 solid rock hard abs and the beer tummy which hides the two lower but the upper 4 are pronounced

[Alex_Murphy]

Can we get some photos of these abs

No: but I have 4 solid rock hard abs and the beer tummy which hides the two lower but the upper 4 are pronounced

my grandmother has the upper 4.

[LNS]

Can we get some photos of these abs

No: but I have 4 solid rock hard abs and the beer tummy which hides the two lower but the upper 4 are pronounced

I quit drinking about three and a half weeks ago. I wish I could say some bullshit like “I feel great!” but TBH it’s boring shit and I don’t notice a difference lol. I mostly stopped just to stop… kinda wanna see how long I can go without a drop of alcohol. I also quit smoking weed a week ago, so this is the most sober I’ve been since… high school?

[_Vcsgrizzfan_]

I've never had a six-pack or even a four-pack, even at my best.

A lot of abs is genetics. I am fortunate that I don't have to get to that low a body fat % to have full visible abs. Some guys it is almost impossible. They would need to get to under 10% body fat to get there. The vast majority of people grossly underestimate their body fat. I've seen guys claim they were 8-9% when I am positive they are double that or more. It's funny really.

[_Vcsgrizzfan_]

I changed my workout routine a few years ago to reflect my increasing age, and it has really worked out well. I basically lift six days a week, but I only do one major exercise per day. They are the big six, being bench press, squats, standing military press, weighted dips, weighted chins, deadlifts.

I will do 3 or 4 warm up sets, gradually increasing weight before work sets. I do a goofy number of work sets (usually about ten or so, and usually working down in weight and up in reps in 3 stages or so). I'm shot for that exercise when I'm done, but I only do it once a week, so all good and I recover well. Outside of the one big exercise, I'll usually do 3 or 4 sets of some junk exercise like preachers curls, side raises, leg extensions etc... that I really don't give a shit about and has no practical value just to fill out the workout.

For cardio, I walk a shit load (definitely average over 15,000 steps a day) at a decent clip, do one session of intervals and one long cardio session at the top of zone 2 heart rate per week. It's more than enough at my age. The biggest mistake I made training when I was younger was overtraining and not recovering enough. If I could do it over again, I would have trained less and almost surely would have gotten bigger and stronger.