Jerome G, Health and Fitness.

Tj:

I work 2 jobs and work out 6-7 times a week. i have my own routine that i work on every week to make better and i read men health magazine like crazy now. when i find time to hit the pause button i always remember you and how you helped to push me off my feet. This year started out shitty…wait epic shitty!!! but now its finally good again. So thanks for kicking the out of me every morning and some afternoon :) 2012 is looking good for me guy and i like to thank you for you part in that. ^_^

P.S last weeks check up ..:
5’11
199
7-8% body fat :) 
i will get to 215 …after all i see my self as a champion, so whats a little hard work

Me:

Tj White, one of the most dedicated training partners I have, and also eternal friend. I am really proud of what you have done with your physique; I am even more proud of the fact that even if I am not around you have continued to train andshow promise; I am glad you found your own drive. Going from 170 5% bodyfat to almost 200pounds; alot of the little guys love to complain about how they cannot put on muscle mass, and come up with countless excuses you however, shatter their excuses with your ambition.

Last gym session for 2011 done; goal new year is to look better than I did at 20. This morning my mirror test went well, where as my number test was not as good. Although I look better than I did this time last year, and I am at a higher bf %. I had a wonderful year this year, and with the things I have planned for the new year, I suspect that things will improve; Jerome G: positivity at its best.

danefletcher:

http://dlvr.it/12rm0R

I would  share one of the routines that I do every other day in order to fully train abs. Since I am a male, body fat has a tendency to store around the lower stomach for us. I typically start my routine focused on motions that will target the more troublesome areas of the abdominal region (Lower Abs, Obliques); however, there is so such thing as spot training for developing tone, tight 6pack abs; my reasoning for doing this is just preference really; however, lower ab exercises tend to require a little more power than the other exercises, and so it is more prudent to do them at the start of my training when I am at my strongest.

Overview of Abs: What are they? what are their function?

Abs are a stabilization muscle responsible for pretty much every function that involves movement within your body. Without your abs you would not be able to turn, walk, stand ect. It is also responsible for support of other core muscles such as the lower back. This does in fact mean  when you do any of the aforementioned functions daily you are engaging your abs to an extent.

So how do I get great abs like yours?

Truth be told, your abs are unique to you and you only. I have often heard people say “I want to get abs like yours.” well the fact of the matter is that is impossible. You are not me therefore you are unable to get abs just like mine; however, you are able to create your own set of abs that will be unattainable to anyone else but you; we are humans and we are unique, this includes how are muscles looks. That being said, Abs are all about technique,  tempo, and achieving a low enough body fat level allow for your abs to become visible.(I will likely explain this in another note someday). In order to achieve the lean, hard, iconic six pack look, you need to make sure the routine you are using will target all structures of the ab region.

What are the structures of the abs?

There are three major components to your abdominal core(There are others, but these are the big ones)

1. Rectus Abdominus l”The Wash Board” these are the muscles that we can see when we train are abs. They are typically the easiest to train, they are also often over trained due to lack of awareness of the whole abdominal core.

2. Obliques: (The Side muscles) These are the muscles primarily responsible for rotation of the torso and are engaged anytime you turn.

3. The Transverse Abdominus(The hidden muscle) This is the muscle that is engaged when you “Suck it in” this muscle is responsible for the anchor of your core.

Now that I have simplified and shared the ab structures with you all; I hope you understand that achieving that desired six pack look is going to require a bit more than just crunches. To give you an example, that you can attempt; I will now share one of the ab routines that I do every other day. One final note: variation is key, I never do the same routine twice that week for abs.

Jeromes Ab Routine.

Abs Lower(All Motions I aim for 4sets of 20-30reps, I also try to finish this entire routine in under thirty minutes. There is no break between sets; perhaps 10seconds at most)

Hanging Leg Raises 4x20, Swiss Ball Knee Raises, 4x20 Super-set with Planks(Targets the Transverse), Lying Leg raises 4x20, Decline Leg raises, 4x20

Obliques(4x20): Swiss Ball side bends WITH rotation 4x20 both sides. Wood chops High to low, Standing cable side bends with slight twist. Cable V-twist ( You will notice will my oblique routine that I “Twist” alot; this is for further engaging of the obliques.  I mentioned previously obliques primary function is turning, in order to stimulate them correctly you should turn.

Upper Abs(4x20): Decline Crunches, Highrise cable crunches, Ab machine.

For those of you who are just starting out cut the rep range in half to 10 and perhaps drop the sets to 3 instead of 4.

Happy training!