1st pic thread (revised)

[GarrettRice76]

Alright, hopefully this works

Overall I have been gaining weight for football, Well the time has come to start dropping the weight and replacing with muscle.
Ive got most of my workouts planned, except I cannot seem to get a good, Hard workout for my abdominals. I would prefer to have a workout for my abs every other day or maybe if I'm still sore every three days.

Alright. The first pic is of my upper body completely relaxed. The second and third are w/ my abs flexed.

I understand that I wont have the fully defined six-pack untill I lose some bodyweight, but as you can see I can reeaaallly improve my lower abdominals as well as to the sides of my abs.

So I need a workout that covers all of the abs while putting a little more emphasis on my lower abs and sides (dont know the term for those)

Any Ideas?

Stats:
Bp-180
Squat-355
DL-380
Ht-5'7
Wt-156

P.S As for my diet and exercise habits, I dont tend to eat purely healthy foods, I admit I do drink a soda from time to time, but I live in texas on a ranch, so I am working almost everyday (and sweating...its like 100 here already!!) I also work out 4-5 times a week, especially during powerlifting in which I work out everyday and go to meets on saturdays.

 

[Cameron940]

A wise man...

Paul Chek once told me (look him up, he is a badass) "rest is just as important as the exercise itself"

Sounds like you have a sound routine there, try to eat good proteins, and rest those muscles you hit the day before. If size is what you want, you need to let your body repair so it can handle the stress again. Just my 2 cents, from one Texan to another.

PS: I was told this when I asked him how I could put on 25lbs for football, went from 152 to 180 as a 5'9 cornerback, improved speed and explosion

 

[GarrettRice76]

That is the problem, I have a good routine for everything except my abs. I dont really know what Else I can do to focuse on the laterals and the lower abs. I usually do crunches then "elbow to knee" crunches then bicycles and scissor kicks, but I want to start doing some of this stuff with weights and I dont know how to do that with anything but crunches. That being said, any ideas on weighted ab workouts?

 

[[Focus]]

any ideas on weighted ab workouts?

Cable crunches. Side bends. Russian twists. (Weighted?) Hanging leg raises. Weighted Swiss ball crunches.

All of which (except for Weighted swiss ball crunches, which I feel are pretty obvious) are on exrx, I believe, for Google action.

Sounds like you've already got the ground stuff covered, but here's something you may also want to take a look at:

 

[GarrettRice76]

Thanks, I'll definitely take a look at that!