My Fitness Journal

[gcs118]

You disappeared for a week or 2 there Jason. Glad to have ya back and thanks for the props

So if I understand you correctly when you say hanging leg raises:

(1) you are in the captain's chair unit (bodyweight supported by your forearms resting on the pad), and

(2) you are performing a double knee lift with weight between your legs, as opposed to straight-leg raises.

Am I correct? If I am, I never thought of adding weight so thanks for the tip. If I am incorrect, then thanks for setting me straight.

[gcs118]

No you got it. I just call it that cuz I don't know the real name.

[rangers97]

quick question--does that exercise really work the abs, or is that one of those exercises that work those wierd sounding muscles more than your abs, the muscle that starts with an "i" (someone help me out here).

I know if I do a technical "leg raise" from a lying position, and I go real slow I can feel my lower abs working, even though I know there are no lower abs, I feel something in my abs at least. Whenever I try the leg lifts from the captains chair or whatever, I notice that my legs are more tired than my abs after finishing the set

[.V.]

Look at a "skinned" photo of the musculature - like in an anatomy textbook. There are "lower" abs. They are called the transverse abdominus. They go below and behind the rectus abdominus (the 6 pack).

However crunches, cable crunches, seated crunches, crunches from a decline, captain's chair workouts, situps, v-sits, lying leg raises, hanging leg raises - they all hit the entire abdomen - obliques, transverse, and rectus muscles. The differences are how effectively they work them and how much they isolate them. I personally believe that isolation is needed for the abs where compound movements work best for the rest of the body. I do think that the leg raise type movements do work the "lower" abs, but they also work the hip flexors. Is that bad? Not really - just be aware of what muscles you are concentrating on. What about direct oblique work - for example side bends. These work the obliques pretty well. But, be aware that for many people the obliques will grow very quickly. They will get very strong - but also pretty big. This can mess up the "v-taper" that many people are looking for. On the other hand, if you are interested in PL or Strongman - who cares - they are part of the "core". If you want to look like a BB, choose a couple of crunch variations. If you just want to be inhumanly strong and looking like a tank is OK with you - include some variation of leg raises and some oblique work. This will make it all very strong and reduce your probablilty of back injury.

Well, that's my rambling ab post. Hope it is somewhat helpful to someone.

Oh and the name of the muscle you are wondering about may be either the inguinal or the iliacus. They are muscles around the lower part of the abdomen connected to the hip area.

[rangers97]

Originally Posted by a_welch503

Well, that's my rambling ab post. Hope it is somewhat helpful to someone.

.

Very well said and very useful thanks@! :

[Rats!]

Originally Posted by rangers97

Very well said and very useful thanks@! :

I concur. andy: I think the hip muscle you are talking about is the iliopsoas.

[.V.]

Yep, that's another one. A bunch of the ones connected to the illium (part of the pelvis) have similar names. It's been a while since A&P. How they all fit - I don't remember each one.

[gcs118]

LEGS, Thursday, November 3, 2005
Squats 10 x 45 lbs, 7 x 135 lbs, 3 x 185 lbs, 3 x 225 lbs, 1 x 280 lbs, 1 x 320 lbs
Standing Calf Raise Machine 4 sets of 6

Notes: Hit 320 today, much tougher than 315 last week. I'll have to watch my diet next time so I get 325 good and solid. No pain in the hammy until my 280 squat. This is a good sign! It used to hurt after every set. Calves to finish off. I can't wait to be doing SLDLs and regular deads again

[threenorns]

so basically you've hit two PRs in two weeks? and you'll hit a third next week?

i hate you, lol.

seriously, that is WICKED cool! keep pushing!

[gcs118]

Thanks three I've been setting PRs on everything lately, so I hope my streak continues! (knock on wood).

[seraph]

Originally Posted by gcs118

Notes: Hit 320 today, much tougher than 315 last week.

:

[gcs118]

HEAVY BENCH, Sunday, November 6, 2005
Bench Press (Pinkies On Rings) 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 165 lbs, 1 x 185 lbs, 3x3 @ 205 lbs, 1 x 225 lbs
Flat DB Press 6 x 75 lbs, 6 x 75 lbs, 6 x 75 lbs
Tricep Pushdowns 8 x 150 lbs, 8 x 150 lbs, 8 x 150 lbs
Lateral Raises 12 x 30 lbs
Front Raises 12 x 30 lbs
Face Pulls 12 x 140 lbs

Notes: Got a video of a 3x205 today. My form looks better than I thought it was. Bad hand off though, had to steady it first. Diet lacking last night and this morning, so I am very pleased with today. First time ever to hit 225 on bench as well Couldn't get a groove for DB presses, tricep pushdowns a piece of cake, and finished off with light shoulder work.

Bench Press - 3x205

[Firehawk]

YES!!!!!!!!!!!!!!!!!!!!!!!!!

How did the 225 feel? Welcome to 2 plates. I knew you could get it. You coulda gotten that months ago.

[gcs118]

Yeah I'm glad I finally got around to putting up 225 It was tough but I managed. Now I think most of the mental battle has been won...hopefully I can start benching 225+ pretty soon.