Category Archives: Exercise Videos

Demonstrating proper technique and form

Do You Know How to Contract Your Rectus?

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So you want a set of rock hard abs?  You’ve figured out how to diet and lowered your bodyfat to single digit levels.  But for some reason, you don’t have a visible “6 pack” of your Rectus Abdominus?   Honestly, getting to ultra low bodyfat levels is hard enough let alone figuring out how to create “visible abs”.  So what’s going on?

The Austrian Oak definitely understood how to contract his Rectus

The Austrian Oak definitely understood how to contract his Rectus

The reason most people never attain this condition is because they don’t understand how to contract their rectus.   Don’t believe anyone who tells you your fiber typing will prevent you from ever developing a strong visible set of abs.  Anyone can have them.  You just have to learn how to get them and then continue to train them for life productively.

I can walk into any gym and watch people perform rep after rep of sit-ups and crunches and never once see them contract-squeeze and hold their Rectus to produce results.  There are people who can perform 100 sit ups in quick fashion and barely even give their abs a workout due to strong hip flexors and momentum taking over. Strong hip flexors and psoas muscles overpower their abdominal musculature and along with the momentum of rocking up and down, they never isolate their Rectus in correct fashion

It’s hard for me to explain proper technique in words but many-many trainees don’t know how to relax their spine into a neutral position and then curl with only their abdominal musculature performing the concentric and eccentric portion of the movement.  We’ve added a video and photos below to better demonstrate how to perform this movement. In addition to viewing the video, you can also observe professional caliber physique folks or consult with a quality personal trainer to show you how to execute the movement.

The best way to start out is by lying on the floor and practicing a simple Knees up- Hands to the side -Elbows up- Ab Crunch.

Knees up- hands to the side -elbows up-Neck and Shoulders slightly off the floor

Knees up- hands to the side -elbows up-Neck and Shoulders slightly off the floor

Try and focus keeping your upper shoulders/back off the floor slightly and maintain a neutral position of your spine to the floor.

Notice how my neck and shoulders are slightly raised and spine is neutral to the floor

Notice how my neck and shoulders are slightly raised and spine is neutral to the floor

Now focus performing the movement only using your midsection to crunch upward, hold for a count of two squeezing the rectus and then lower in the same controlled fashion.

The Apex of the Movement-Counting to 2-Squeezing the Rectus and then back slow without shoulders or neck touching the floor keeping spine neutral to floor

The Apex of the Movement-Counting to 2-Squeezing the Rectus and then back slow without shoulders or neck touching the floor keeping spine neutral to floor

Now watch and listen to the video as Jay demonstrates how to effectively recruit the Rectus Abdominus.

If you are doing this right and actually feeling the movement and squeezing the muscle, you shouldn’t be able to perform a lot of reps.  Especially if you are a newbie.  I’ve seen 15 year advanced lifters fail at 12 reps due to their midsection being weak and failing to ever isolate and contract their rectus correctly.

Trust me, this movement is not something you can just learn thru observation.  You will need to practice the movement and develop your abdominal musculature over time. When working on your technique, remember Commandment #8 of theMind Muscle Connection.  Visualizing and feeling your Rectus being activated before performing the movement.   

Once you are able to understand how to recruit your rectus, you will be amazed at how much faster you’ll develop a strong-functional set of abs.  And even more amazing will be that every Ab Exercise your perform will be more productive due to your body understanding how to contract and feel your abs in every rep and set.

Lastly, one very important thing to stress is the “Progressive Overload Principle”.

Your abs are muscles like any other, and to make them stronger-harder and denser, you need to force them to work harder under more weight or resistance.  As you progress, choosing exercises that require heavier resistance will definitely force your abs to grow harder-thicker and stronger and eminently more visible and defined.

There are numerous ab exercises when done with correct technique that will provide excellent results.

The Muscle Couple always tries to train abs in a 3 prong method.

  1. The whole abdominal musculature(Rectus Abdominus)
  2. The lower Abs(Psoas)
  3. The side(Serratus and Obliques).

We usually perform abs at the end of every workout making sure every different workout allows us to focus on one of the 3 different areas.

Our favorite ab exercises are Hanging Leg Raises(Lower Abs-Psoas), Decline Bench Crunches with a twist(Obliques-Serratus and Rectus Abdominus)and Cable Crunches(Rectus Abdominus).

Now that you have a better understanding how to recruit and effectively train your Rectus Abdominus, the abs you’ve always wanted are within your grasp.

Make it happen!

MIHWCS

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Rope Pulls-An Awesome Finishing Movement

Hey Everybody!

Long workday for The Muscle Couple.  Anh’s mother returned home to Houston today after being with us for the last 18 days.  We’ll miss her tremendously and so will the Muscle B.  She is such a great Grandma and an even better chef.  We’ll be eating authentic Vietnamese food for months as she saturated our freezer with “bomb dishes”.  Many thanks to her and safe travels back.

I wanted to quickly point out a new exercise we encountered over the weekend at Gold’s Venice.  I’ve attached a video and and a pic of Anh performing the exercise.  I don’t think many commercial gyms in the world have access to this machine, but if yours does, I would recommend it highly as a great “finishing exercise” for any workout.

You can set the timer and perform reps until the time runs out or you can start with long full ROM(Range of Motion)pulls with each arm raised as high as possible and then pulled down “elbow to the thigh” emphasizing your lats at the prime mover in executing the movement.  As you get towards the last 20 seconds of your set time, shorten the pull ROM and grab and pull more frequently, keeping your arms and shoulders closer together as I demonstrate in the video.

Doing it this way dramatically increases the resistance of the machine and offers more of a lactic acid burn and cardio workout(as evidenced by my facial expressions toward the end of the lift).  🙂

This is a real bear and I can only imagine the benefit this movement will provide to your upper torso and cardio endurance over time.

Notice her technique of fully extended arm to pull down elbow to thigh

Notice her technique of fully extended arm to pull down elbow to thigh

Perform three sets of this exercise at the end of your workout a couple of times a month and you will get a tremendous final kcal burn to end your session.

MIHWCS

Last Minute Conditioning for Miami-T-Minus 2 Days and Counting

A bunch of people have asked us recently.   How do you get yourself into “peak condition” at the right time?  How do you attain the “dry, vascular-shredded look” with low intra-cellular water, salt retention etc.  

Let me tell you!   It’s not easy.   We try and follow a protocol but its not full proof and life with a Muscle B does tend to get in the way.  It also takes a lot of self experimentation and trial and error.  

Here is what Anh and I have been doing starting on Saturday. (The protocol should start 7 days from when you want to look your best)

  • 7 Days Out……As low as possible sodium content foods.  Avoiding dressings, marinades. 
  • 6 Days Out……Drink 1 1/2 gallons of distilled water.   Small solid meals-complex carbs only(oatmeal,brown rice-veggies)low fat, chicken fish for protein.
  • 5 Days Out…...Same as Day 6
  • 4 Days Out……Drink 1 gallon distilled water and start taking Diuretic supplement(morning and night).  Same food.
  • 3 Days Out……3/4 gallon of distilled water.  Same food and Diurectic but lower carb content.
  • 2 Days Out……1/2 gallon of distilled water.  Same food and Diuretic but even lower carb content.
  • 1 Day Out………Sip water and chew ice cubes.  Food is protein and EFA’s only along with Diuretic
  • Day Of…………..Goal of peaking for photos late morning or early afternoon-Big juicy steak with some simple sugars to bring out some last minute vascularity.

To stay “dry and shredded”, you want to keep sodium laden foods to a minimum and drink a lot of caffeinated beverages (as caffeine is a natural diuretic).  Avoid fat and sugar together and try to get protein from clean sources like Chicken and Fish.  If you are in the sun, you’ll need to replenish fluids and eletrolytes and will have to drink some water.

We’ll be attending pool parties everyday for a week so the goal is to stay ‘ripped’ most of the time.   We’ll be taking plenty of pictures from the daily goings on at WMC.  Make sure to check the blog to catch some photos of the action.  

MC Tip of the Day

Always perform exercises to strengthen and stretch your rotator cuff every other chest/upper body workout.  The rotator cuff is easily the most important stabilizer muscle of the shoulder girdle.  Without it being pliable and relaxed, you will be unable to train your upper body effectively.

Here is a video of Jay performing Preacher Curls at Gold’s Gym Pasadena

MIHWCS

One Week til Miami

One week of training and dieting to go.  We depart for Miami on Tuesday night March 24th on a Red-Eye flight.  We are so pumped and so DRAINED!  Dieting is a bitch.  Cardio can be a drag.  But nothing in life worth having comes easy.   We’ve made it this far and we just need to push through one more week.

Our bodyfat %’s are low-low-low.  People see us in public and say “Are you losing weight”?   We say we’re dieting for Miami and they give you that incredulous look?   “Huh”?  Hopefully some of our readers just laughed out loud. I don’t need to explain.  You either get that or you don’t.  

Here is the 2nd workout in our Full body sessions the last two weeks before Miami.

DAY 2 Full Body

  • DB Shoulder Press x3 10-15 Reps
  • Pull Ups(3 Different Hand Spacings/Grips x3 10-15 Reps
  • Cable Flyes/Fly Machine x3 10-15 Reps
  • Cable Reverse Flyes x3 10-15 Reps
  • Barbell Skull Crusher x3 10-15 Reps
  • DB Hammer Curls x3 10-15 Reps
  • Machine Leg Presses x3 10-15 Reps
  • Cable Crunches x3 10-15 Reps

Here is a video of Jay performing Skull crushers at Golds Venice this weekend.

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MC Tip of the Day

All women over the age of 18 should be supplementing with  Bone Up to prevent potential Osteoporosis and to combat calcium leeching thru menstruation.  This is a wonderful and necessary nutritional supplement.  It deserves a future blog post by itself.  Read about it and start using.

MIHWCS

The Muscle Couple’s WMC Training Day 5

Alrighty.  This is the 3rd installment detailing our training for WMC.  Today is Delts-Legs and Abs.  We’re pretty tired so this will be short and concise.  As always, please feel free to ask questions about any of these exercises or techniques.

We are in the 6th week of our training(Remember we do 3 2 week phases).  We are in the lower reps heavier weights of the 6th week.  

We start with DB Shoulder Presses.  3 sets of 5-8 reps.  The key to this movement is really squaring your shoulders so that your back is perfectly lined up with the upper back portion of the seat.   Look at the video of Anh to see really good form:

 

 

 

 

Jay keeping his back arched and shoulders square to keep emphasis on Medial Delt
We then move ontothe  Lateral Delt Machine.  Due to some severe tendinitus in Jay’s left elbow, we are minimizing DB isolation exercises and replacing with machines whenever possible.  He usually has this flare up when dieting and on restricted carb intake.  Lots of reasons why this happens but the viscosity of his joints and tendons is lessened due to the lack of carbs in the diet.  More on that in another post.  We employ higher reps on the machine due to it’s harder to fatique “assisted design”.   Check out the video of jay performing the movement.  Also a shot of Anh in the concentric phase.  
Anh in the concentric(lifting)phase of the rep.
After doing  a compound over head DB press and then targeting the lateral delts, we move onto the smaller Posterior Deltoids (Rear Delts) with Rear Delt Cable Flyes.  This is a pretty advanced exercise but if done correctly it’s a great exercise for upper back strength and for maintaining good seated posture.  A good video of Anh here. (You gotta love the Cheesy Pop Music blasting over the loudspeakers at Golds Pasadena, notice how I always have my Motorola DJ Bluetooth Stereo Headphones on—How can I train without some twisted Progressive EDM?)
After this we finish the Shoulders with DB Shrugs.  Many people will choose to do Trap work on the same day they train back.  There is no right or wrong way to do this.  We prefer to train Trapezius(Traps)after taxing the Shoulder girdle area.  There is a video of Jay performing DB Shrugs here.  We alternate doing them in the front on the sides of the waist and in the rear.  In a future post we’ll show the rear technique.  Notice how Jay doesn’t “roll his shoulders” but keeps the emphasis on the upward movement of the trapezius.  90% of trainers perform this exercise wrong.  There are a lot of urban myths on performing this exercise with a shoulder roll.  
After finishing our Delt and Trap training we move onto Legs.  Many people who train seriously will dedicate an entire day to just leg training.  There is nothing wrong with this and it’s likely preferred for most trainees.  Anh and I don’t train legs by themselves because both of us have very muscular legs from our years of athletic and sports specific focus.  Anh was a ballet and jazz dancer for 10 years.  We both have a lot of fast twich muscle fibers in our quadriceps and hamstrings.  Because of this, a lot of specific leg training will make our legs “too muscular”.  
What I mean by this, is that our legs won’t fit into clothing. Because we are both lean, if our legs are too big, we can’t wear pants that fit in the waist.   So we always train our legs at the end of our Delt training.  We try and keep them strong and functional more than anything.
IMO, the best overall full body resistance exercise is Squats.  They can be executed with a barbell, machine or DBS.  Mel Siff a legendary exercise physiologist/master weight trainer/coach invented what are now known as “Siff Squats”.  This is an advanced technique whereby the trainee holds two DB’s on their shoulders or down by their sides  and does a full squat with their ass-glute and hips below parallel to the floor.  See the video of Jay executing the movement in very good technique.  This is a great exercise that anyone can perform.  It takes practice by just doing ‘bodyweight squats” first.  A great exercise for women in the prevention of osteoporosis and bone degradation with menopause.  Also check out the pic of Anh focused before executing the technique.
Anh performing Siff Squats.  Notice her balancing the weight on her delts.

Anh performing Siff Squats. Notice her balancing the weight on her delts.

Lastly we finish with Hanging leg raises.  Check out the video of Anh executing the technique in perfect form.   We always(during our leaning out phases)will do 3 sets to failure on this exercise.  Depending on how we feel, sometimes we’ll add another couple sets of Decline Ab Crunches to the mix.
Doneski and need to hit the sack.  Alexandra actually went to sleep tonight.  YEAAAAAAHHHHHH!
MIHWCS

The Muscle Couple’s WMC Training-Day 3

A quick note about our blog.  We really do intend to make this blog “waaay different” than a typical muscle head/bodybuilding “look at us”imagery freak show.  Truly.  But we also want to make sure we do what we originally intended which was document our preparation for WMC in meticulous detail.  Pics-Videos, training break downs, set and rep schemes, diets, supplements etc.  We can’t turn our back on our promise of getting into the nitty gritty of our preparation.

Once we get thru WMC, the blog will take on an entirely new look and feel.  I promise. Our goal is to appeal to as wide an audience as possible. Sure the focus will be on couples training, but we intend to make this blog a daily reading ritual for folks world over.  At least we can hope for that.   For now, just humor us through our growing pains.

Back to the training discussion.  Tonight Anh and I took some good photos and shot some decent videos as Alexandra went to sleep perfectly when we got to the Gold’s Gym Kidsclub(Childcare).  There must be a ZOD!!!!!

I will try to make this short and sweet in discussing the workout and the lifting technique. Hopefully the pics and videos will speak for us.  As always, please ask questions or leave comments about any of these exercises.

Day 3 is Back-Biceps and Abs.

As previously discussed we usually start with compound movements that involve the larger muscles of the target areas.   With Back we almost without fail start our sessions with Pullups. I could talk for hours about the important of building a strong core upper back musculature for good posture.  The Pullup is the one back exercise whereby you could target every part of the back by varying your grip and hand placements on the bar.  We take advantage of this fact with 3 sets of different grips and hand placements on the bar.  The first set is always wide pullups.  Check out this video of Jay performing the exercise.  Notice his technique of bringing his chest up to the bar and fully contracting his lats.    

The next two sets are “shoulder width” hand spacing and “close grip-underhanded” hand spacing.  Doing the sets with these 3 different grips and hand placements targets all areas of the upper back.

We then move onto DB Rows.  This is a pretty advanced exercise and is definitely not for neophytes.  It will really help with any throwing movements or golf swings and upright posture as well. We do three sets of between 5-8 reps(as we are on Week 6 which is low rep range of our training).  Check out the pic of Jay in a fully extended ROM.

Jay's Back is still square and parallel to the Floor at peak contraction

Jay's Back is still square and parallel to the Floor at peak contraction

We then move onto a couple of Isolation exercises.  Cable Contracted Pulls and Cable Lat Pullovers.  Both of these exercises hit the outer Lats and really provide finishing details to them after the bigger back muscles were targeted with Pullups and DB Rows.  We have two videos of Anh executing both exercises.  The first is the Cable Contracted Pulls and the 2nd is Cable Lat Pullovers.

We then move onto Biceps. Both of us have strong biceps naturally from our years of athletics.  We start with Standing 2 Arm DB Curls to really hit the long head of the Biceps.  You can again change the target areas by the way you finish the movement(supinating, fully contracting, or only half way reps–I will talk much more about this in a future post about understanding advanced training tweaks and strategies).  Check out the video of Anh executing the the movement.  Also a nice pic of Jay in the extended eccentric phase of the lift.

Jay in the eccentric(lowering) phase of the 2 Arm Standing DB Curl

Jay in the eccentric(lowering) phase of the 2 Arm Standing DB Curl

Anh's grip is palms in around the bar to target the brachiallis

Anh's grip is palms in around the bar to target the brachiallis

Jay is spotting with his alternate hand to fully contract the brachiallis

Jay is spotting with his alternate hand to fully contract the brachiallis

After Biceps, we finish off with AbsHanging Leg Raises to really torch the lower abdominal region.  We’ll do three sets til failure and then finish off with Decline Curls on the way to picking up Alexandra at the Kids Club.  We were spent tonight as there hasn’t been lot of sleep for the Muscle Couple recently.  Check out the video of Jay performing Hanging Leg Raises.

I’m going to close this blog abruptly as the “Buscuit” just woke up from her supposed “bedtime”.  Gotta get her back to bed.  It ain’t easy raising a buscuit.  😉

Until next time.

MIHWCS!

The Muscle Couple’s WMC Training– Day 1

Finally.  Time to talk training.  The Muscle Couple is divulging what you all have been waiting to read. (all 4 Loyal Readers of our blog–JK). Anh and I divide up our training during the course of the year from Full Body(3 Days A Week) to Splits( 3-4 Sessions Per Week).

As we prepare for WMC in Miami, we are doing a workout that allows us to vary the rep and weight schemes every two weeks.  Our program always changes every 6 weeks because humans are amazingly adaptive in their responses to training stimuli.  You must keep varying the exercise parameters to allow for continual progression.

Onto the nitty gritty.

DAY 1-Chest-Triceps and Abs.

*NOTE* We are advanced lifters with years of experience.  For a beginner or intermediate this program can still have a lot of benefit.  We encourage questions and comments for any of this.

I try to focus on areas of our physiques that are lagging or underdeveloped.     The weakest part of our upper bodies is our “upper chest”.  I say upper chest but in reality there is no “upper chest” relative to just the Pectoralis Muscle.  Yes there is a Minor and Major portion of the muscle but for general purposes of training you’ll hear people say all the time they are focusing on the Upper-Middle and Lower Portions of the Chest or Pectoralis Muscle.  How you can target different portions of the Chest are thru hand placement and spacing, angled seating(incline-flat or decline benches)and various movements(machine-DB and barbell).

Let’s discuss the exercises we are currently doing now.

We start with Incline DB Presses.

We do 3 Work Sets with(depending on the phase of the 6 week program) anywhere from 15 to 5 Reps.  Currently our program starts with 15-20 reps for the first two weeks, then 10-12 reps Week 3 and 4 and then low Reps(3-5) and Heavier Weights for weeks 5 and 6.

See the attached photos for understanding of proper form when executing this lift.  This is an exercise whereby 85% of lifters fail to execute it properly because they involve their Anterior Delts too much.  Ego does not ever discriminate in the weight room.  Heavy Weight is never a substitute for poor form and technique when executing a lift.  If you want to build a quality physique you MUST LIFT WITH PERFECT FORM AND TECHNIQUE 95% OF THE TIME.  This is the only way you can consistently attack the target muscle.  Doing this time after time will give you the results you want.

Notice how the Front Delts are kept back to Emphasize Upper Pec

Notice how the Front Delts are kept back to Emphasize Upper Pec

We then move on to Machine Dips(Assisted).

The key to this movement for chest is understanding how to minimize tricep involvement so there is a “forward lean” putting most of the stress on the Pec Muscle.    Check out the Video of Anh performing this movement to get an idea of proper form.  I’ve also attached some shots of us incorporating the “forward lean” to isolate the pec.

Notice Anh's forward lean to emphasize the pec

Notice Anh's forward lean to emphasize the pec

Notice the forward lean and emphasis on the Pec

Notice the forward lean and emphasis on the Pec

The next and last chest exercise is the Cable Fly.

We use this as a “Finishing Movement” because our Pecs are pretty trashed from the 6-7 sets of the compound lifts from Incline DB Presses and Dips.  When people say “Compound Movements” what they mean is they stress more than one muscle.  An over head press or dip stresses all the muscle systems of the upper body(Chest-Shoulders-Triceps-Forearms and even the Upper Back).  A finishing movement is able to be “isolated” individually from the other major muscles. You can usually perform it with minimum to reduced involvement from the larger core muscles just mentioned.  Hence a Cable Fly.   Check out the pics to understand proper form and technique.

Notice the deep stretch to fully contract the pec muscle

Notice the deep stretch to fully contract the pec muscle

It’s of the utmost importance when performing isolation movement exercises to squeeze the muscle at all points in the Range of Motion of the exercise.  (Otherwise referrred to as ROM).  Cable Flyes are a great isolation exercises due to being able to squeeze the pec at the beginning an end of the movement.  A great friend and excellent Personal Trainer (Sam Sacket-who will be featured in an upcoming blog)use to say “Imagine you were bear hugging a tree” to understand how to squeeze the pec when performing this movement.  To this day nothing I can say or imagine offers a better technique as to how to perform this exercise in perfect form.

Notice Anh "barehugging a tree" squeezing the pec at peak contraction

Notice Anh "barehugging a tree" squeezing the pec at peak contraction

From there we move to Triceps.  Many people will argue Triceps are indirectly trained while performing compound chest movements and training  them on the same day is “overkill”.  There is solid logic to the notion, but I figure another 5-8 sets attacking them in direct fashion won’t “over-train” them.  Training at the same time as chest will definitely help to sustain continued and increased blow flow (otherwise known as the “PUMP” in lifting circles)to the tricep area.  The more you can severely wack the deep fibers of the target muscle, the better able to change their fiber conversion and potentially alter their shape and size.

Which is the goal, isn’t it?  Sure you might be interested in increased strength for some specific goal, but I don’t know of anybody who lifts that doesn’t have some inate desire to make the target area more “aesthetically pleasing” to themselves and ultimately mankind?  Just a hunch of mine.

First Exercise is Behind the Head Rope Tricep Extension(a real favorite of mine as it targets multiple areas of the triceps muscle).

We are currently in the 6th Week of our WMC Protocol and hence are lifting with Heavier Weights and lower rep ranges.  Sometimes with smaller muscles(Arms-Biceps-Triceps-Calves)it’s really hard to lift heavy with lower rep ranges and maximally exhaust the muscle. So we try and work around it by lifting with a “Rest-Pause” technique.  What this means is we’ll target a weight we can do 3-5 reps with and then take 8-10 deep breaths and execute the lift/movement again.  Sometimes we’ll do this 3x and or until we have nothing left for that set(momentary muscular exhaustion/failure).  This is an awesome way to train and I’ll devote a post to this style of training at some point in the future.  Notice the pic at full extension overhead with rope twist at the end.

Notice the slight twist at the end at full extension

Notice the slight twist at the end at full extension

The next movement is Reverse Grip Tricep Cable Pushdowns. This exercise is the inverse of a very popular Triceps movement(Tricep Standing Cable Pushdowns). It’s mostly an isolation exercise targeting the lateral head of the triceps. (the rope extension movement is mostly a compound exercise as it hit all areas of the tricep muscle).  View the pictures to understand where the contraction and stretch is on the ROM of the movement.

Notice the peak contraction squeeze at the bottom of the ROM

Notice the peak contraction squeeze at the bottom of the ROM

Notice peak contraction at bottom of rep range

Notice peak contraction at bottom of rep range

Because we are training for WMC in Miami (a place whereby “scantily clad” is the order of the day)we are finishing all of our workouts with Abs.  Our goal is to target all of the various areas of the Abdominal Musculature over our 3 weekly training sessions.  Today we did Rope Cable Crunches and Incline Oblique Curls.  I won’t discuss the execution or the form of these exercises as I plan on devoting an entire blog to the fallacies and misconceptions of “ABS” at some point in the future.  Please see the attached photos and ask questions accordingly.

Notice Anh pullling in her abs like an accordion and squeezing

Notice Anh pullling in her abs like an accordion and squeezing

Notice Jay with the slight right side lean to curl up and work the left obliques

Notice Jay with the slight right side lean to curl up and work the left obliques

That’s Day 1 of our WMC Training program.  We drop off Alexandra at Gold’s GYM Pasadena Childcare by 7:15PM and are back home by 8:30.  Our training sessions rarely last more than 55 minutes.  If somebody chats us up, we might get caught in there for 65 minutes.  I always wear my Motorola Bluetooh DJ Headphones to make sure I can’t hear anybody who might try and start a conversation.  YIKES.  But yeah, I’m focused when I am a slave to the iron.  Just don’t want anybody to intrude when its GO TIME!

Look for Day 3 of our WMC Training(Back-Biceps-Calves-Abs) sometime in the next week or so. We hope the time and effort we are putting in on the meticulous details will be helpful to you in your own training endeavors.

Thanks for reading.

MIHWCS