Abs Research and Leg Recovery

I read a study of abdominal exercises and was pleased to see our usual ab exercises were high on the list. One that stuck out, that we have not done, was the bicycle crunch. We tried it on Monday. I can see how it 'activated' so much of the test subjects' abdominals. Knee raises were also high on the list, so we went back to them.

Our legs were still pretty worn from Friday, so we just ran 220's and did Burpees that called on them.

Our continuing quest to eventually do unassisted pullups and dips led to machine versions at just the right weight for us to barely make it through. 


Monday's Workout  (with breaks only in transition)
Treadmill: Ran 220 yards @ 7.5mph (1:04)
Burpees x 5
Bicycle Crunches x 20
Machine Pullups x 5 @ -130#
Knee Raise (Captain's Chair) x 10
Machine Dips x 5 @ -90#

Treadmill: Ran 220 yards @ 7.5mph (1:04)
Burpees x 5
Bicycle Crunches x 20
Machine Pullups x 5 @ -130#
Knee Raise (Captain's Chair) x 10
Machine Dips x 5 @ -90#


Treadmill: Ran 220 yards @ 7.5mph (1:04)
Burpees x 5
Bicycle Crunches x 20
Machine Pullups x 5 @ -130#
Knee Raise (Captain's Chair) x 10
Machine Dips x 5 @ -90#

Late Tuesday and I'm still quite sore in my chest, shoulders, lats, forearms, and triceps. Definitely achieved the desired effect.

Bicycle Crunch