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napsgeareudomestic
bannednutritionRegenRx

ChickRock's progress pics and 2014-2015 transformation

You look great! Now how do I get abs like this? I've read through your progress thanks for the inspiration!

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Thanks chic! I'm here for anything you need! I do a pretty intense ab circuit once or twice a week. Started doing sprints. Lots of hounding by RickRock. I can post some of my ab workouts if you want?

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Thanks chic! I'm here for anything you need! I do a pretty intense ab circuit once or twice a week. Started doing sprints. Lots of hounding by RickRock. I can post some of my ab workouts if you want?

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Youre welocome!! Ahh that would be great! I love doing sprints! I find myself constantly getting stuck with abs I definitely need a new routine!

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Youre welocome!! Ahh that would be great! I love doing sprints! I find myself constantly getting stuck with abs I definitely need a new routine!

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I stick with sprints, bc it allows me to recover easier. I have exercise induced asthma. When my breathing rate is up, it triggers my body block off my airways for some dumb reason lol there is sooo much out there that you can do for abs! Have you ever gone on bodybuilding.com? I started off following Jamie Eason's live fit trainer. There's also an incredible eason database on there. Here's one you can start with:

3 sets of 20 with 45 seconds of rest in between sets.
Swiss ball crunch (better on your back).
Oblique crunch
Air bikes

As you get stronger, you can add more reps and weights. I usually throw in a 4th exercise too.



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I think maybe I do too many ab excercises and not enough sets. Ive gotten ideas from bodybuilding.com.. typically I pick about 6 different ab excercises do two sets at 20 each. I also incorporate 100 crunches on the excercise ball..3 sets of 15 push ups using the ball.. the 6 excerises i do are swiss ball v-ups, row boats, fifer scissors, flutters, Russian twists and knee ups on the excercise ball. Sometimes I throw in oblique v-ups. And typically do 2 45-60 second planks.

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I think maybe I do too many ab excercises and not enough sets. Ive gotten ideas from bodybuilding.com.. typically I pick about 6 different ab excercises do two sets at 20 each. I also incorporate 100 crunches on the excercise ball..3 sets of 15 push ups using the ball.. the 6 excerises i do are swiss ball v-ups, row boats, fifer scissors, flutters, Russian twists and knee ups on the excercise ball. Sometimes I throw in oblique v-ups. And typically do 2 45-60 second planks.

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Those are all great! But If you're not seeing results from what you're doing, I would change it up. The main thing is figuring out what works for you specifically. So lots of experimenting with different things. It could very well be just your diet that's hindering your abs.

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Those are all great! But If you're not seeing results from what you're doing, I would change it up. The main thing is figuring out what works for you specifically. So lots of experimenting with different things. It could very well be just your diet that's hindering your abs.

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Understood..definitely not seeing much from what im doing so it needs changed u are right there. I Will need to fix my diet incorporate more sets as you suggest and see what happens here. I will pull in the excercise s you recommended and see what happens. I definitely need the help!

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Understood..definitely not seeing much from what im doing so it needs changed u are right there. I Will need to fix my diet incorporate more sets as you suggest and see what happens here. I will pull in the excercise s you recommended and see what happens. I definitely need the help!

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You do a lot of the same ones that I do honestly. So more reps and fewer excercises might be something different to shock those abs. I have issues with diet too. I'm the only one out of 7 people that wants to eat clean. Plus eating clean is expensive!

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You do a lot of the same ones that I do honestly. So more reps and fewer excercises might be something different to shock those abs. I have issues with diet too. I'm the only one out of 7 people that wants to eat clean. Plus eating clean is expensive!

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I completely understand that. I lost 45 lbs 2 years ago in a house full of boys! At that point I was the only one eating clean. It made it very difficult..so I ended up falling off gaining 19lbs back and have spent this entire year getting the 19lbs off and trying to tone up and trying to get fully back into the eating. You think it would be easy since now bigb eats very good however its not because our needs are different! Expensive yes super!
Thank you for all the help..trust me ill be seeking out to you often..you look great and can't wait til I can get there!

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I completely understand that. I lost 45 lbs 2 years ago in a house full of boys! At that point I was the only one eating clean. It made it very difficult..so I ended up falling off gaining 19lbs back and have spent this entire year getting the 19lbs off and trying to tone up and trying to get fully back into the eating. You think it would be easy since now bigb eats very good however its not because our needs are different! Expensive yes super!
Thank you for all the help..trust me ill be seeking out to you often..you look great and can't wait til I can get there!

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I lost about 30 lbs or so. I have gained 10 back, but in muscle. Your needs may be different, but really you can eat all the same things. It's the proportions that are what's different. You can do it! If I can have abs after 5 kids, anyone can!

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