A1) Leg Press 360lbs x8, x8, x8, x8
B1) Seated calf raises 90lbs x20, x20, x20
C1) Ab wheel (off knees): Bwt x10, x10, x10, x10
D1) Three way standing cable biceps curl (resistance behind, under, in front): 50lbs x12, x10, x8; 40lbs x10, x10, x10; 40lbs x10, x8, x6
E1) Seated cable row: 120lbs x10, x10, x8, x8
60 yard sprints x6
Tennis serves, mowing lawn (push mower) x2 hours. 103 degrees F today. 2 gallons of water was not enough.
A1) Back squats: (ramp up sets) 225lbs x3, x3, x2, x2, x2
B1) Dips: Bwt x4, x5, x5, x4, x3, x3, x3
B2) Single leg calf raise (alternating Bwt): x12. x12, x12, x12, x10, x10
C1) Incline bench reverse crunch (45 degrees): x5, x5, x5 (abs cramping)
C2) Top half close grip chin ups (squeezing biceps hard): Bwt x5, x5, x5
Stairmaster level 8, 10 minutes
Don’t know what it is, but every once in a while my abs get overworked and start cramping mid workout. Really frustrating, especially since I’ve been trying to train them more frequently for some hypertrophy. I basically just have to stop and stretch them out on my elbows or hands.
A1) Seated Dumbbell Overhead Press: 50’s x10, x8, x5, x4,40’s x8, x8
B1) Elevated foot forward lunge (6"): Bwt+ 20lbs KB in front x10, x10, x10 each side
C1) Side Planks: Bwt x30 sec x3 each side
D1) Seated Lat Pull Abdominal Crunch: 90lbs x20, x20
E1) EZ Bar Preacher Curls 40lbs x10, x10, x10, x10 (slow eccentric, 3-4 sec)
Incline treadmill walk 30 min @ 3.6 MPH
My abs do this too sometimes. Freaky stuff to watch tighten up, then finally…FINALLY loosen. Leaves me breathless sometimes.