I decided to do a burnout set of abs and hit calves as well. There's no THT ab workout to my knowledge, so I read a bit on BodyBuilding.com and a few other sites and came up with this mess.
Weighted reverse crunches were done as normal, but the cable crunches covered statics, negatives, and then positives. The statics were done with a weight that caused me to fail around 30 seconds with a few seconds rest between reps. Negatives were done with a weight that allowed me to rise slowly (5 second count) and fight against the weight. Last set was a normal drop set to failure. The machine crunches were done with a static hold in each rep.
Definitely feeling it today. Pretty much sore all over.
(The THT program is a creation of Mark McManus at MuscleHack.com - It's free. Click to check it out and start it yourself!)
Weighted reverse crunches were done as normal, but the cable crunches covered statics, negatives, and then positives. The statics were done with a weight that caused me to fail around 30 seconds with a few seconds rest between reps. Negatives were done with a weight that allowed me to rise slowly (5 second count) and fight against the weight. Last set was a normal drop set to failure. The machine crunches were done with a static hold in each rep.
Definitely feeling it today. Pretty much sore all over.
(The THT program is a creation of Mark McManus at MuscleHack.com - It's free. Click to check it out and start it yourself!)
A.M. - Weights
Weighted Reverse Crunches - 14/12
#{35, 35}
Overhead Cable Crunches - 5 (static, ~30 sec)
#{105-90}
Overhead Cable Crunches - 20 (negative, ~ 5 sec)
#{105-90-75-50}
Overhead Cable Crunches - Failure (drop set)
#{105-90-75-50}
Machine Crunches - 10 (2 sec hold)
#{130}
Calf Extension Machine (single leg) - 14/12
#{240}
#{35, 35}
Overhead Cable Crunches - 5 (static, ~30 sec)
#{105-90}
Overhead Cable Crunches - 20 (negative, ~ 5 sec)
#{105-90-75-50}
Overhead Cable Crunches - Failure (drop set)
#{105-90-75-50}
Machine Crunches - 10 (2 sec hold)
#{130}
Calf Extension Machine (single leg) - 14/12
#{240}
Est. Calories ~ 215
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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