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Thread: help on 8 week ab program

  1. #1
    new and improved runt's Avatar
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    help on 8 week ab program

    I don't understand what this means.

    "- Modified PNF Trunk Patterns 4x6 (2 sets each for each movement)
    - Decline Static Holds 3x4 (hold each position for 4-6 seconds)
    - Weighted Stability Ball Holds 2x4 (hold each position for 4-6 seconds) "

    First off, is the first statement talking about the next 2 statements?

    and, I don't understand the "4x6", "3x4" and "2x4" in conjunction with "(2 sets each for each movement)" as stated in the first line.

    I feel so dense.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  2. #2
    HomeYield WillKuenzel's Avatar
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    Where are you getting this routine? It does look a little conflicting so don't feel bad about it.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  3. #3
    Proud Father Maki Riddington's Avatar
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    Re: help on 8 week ab program

    [QUOTE]Originally posted by runt
    [B]I don't understand what this means.

    "- Modified PNF Trunk Patterns 4x6 (2 sets each for each movement)

    *** This means 2 sets per side equalling 4 sets total.

    - Decline Static Holds 3x4 (hold each position for 4-6 seconds)

    *** This means that in a decline movement there will be 4 positions in which you will be static. Each position will be held for 4-6 seconds. The "3" is meant to reprsent the number of sets.


    - Weighted Stability Ball Holds 2x4 (hold each position for 4-6 seconds) "

    *** Same as above.
    Last edited by Maki Riddington; 07-09-2003 at 06:46 PM.
    Maki Fit Blog

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    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  4. #4
    Proud Father Maki Riddington's Avatar
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    Originally posted by HomeYield
    Where are you getting this routine? It does look a little conflicting so don't feel bad about it.
    *** It's good to know that the vets on this board actually read the articles on the front page.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  5. #5
    HomeYield WillKuenzel's Avatar
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    http://www.wannabebig.com/article.php?articleid=80

    I haven't been to the front page in forever but I guess its time I go back and do some reviewing.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  6. #6
    Proud Father Maki Riddington's Avatar
    Join Date
    Jan 2001
    Location
    Vancouver, B.C.
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    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  7. #7
    new and improved runt's Avatar
    Join Date
    Jun 2002
    Location
    St. Louis
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    Thanks Maki. Now I guess I have to do it.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

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