Thu, Aug-11-05, 02:15
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muscle bound
Posts: 3,535
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Plan: Lyle's PSMF
Stats: 226/150/135
BF:46/20/sliced
Progress: 84%
Location: near Budapest, Hungary
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Hiya PJ!
Great workout! I am also falling in love with deads. Still don't care much for squats, meh. Have you tried Leg Lifts for your lower abs? These seem to work pretty good for me:
Quote:
Leg Raises
Muscles Worked:
The primary muscles worked during leg raises are the lower abdominals. Secondarily are the upper abdominals, obliques, and hip flexors.
Equipment Needed:
Leg raises can be performed off the floor or a bench.
Execution:
Lie flat on your back. Place your hands, palms down, under your buttocks. Keep your lower back rounded and slightly raise your shoulders off of the floor.
Keeping your legs slightly bent, raise them about 12 to 16 inches off the floor. With control, lower them back until they are about 6 inches away from the floor. Repeat until you have completed your desired repetitions.
Form:
Make sure that you don't arch your back while performing your repetitions. Placing your hands under your buttocks will help keep your lower back rounded and firmly planted on the floor. This will keep the tension on your abs and eliminate action from the psoas muscles.
Range of Motion:
Don't lift your legs too high or tension will leave the abs, and don't rest your legs on the ground during your set.
The exercise will be much more intense and effective if you concentrate on keeping full tension on the abs during every repetition.
Comments:
Lying leg raises are a great movement to emphasize the lower abs. This is important for complete ab development.
Remember, the abdominals are a muscle and are stimulated by overload. To increase the overload during this exercise you can place a weight on the tops of your feet and ankles or hold a dumbbell between your feet.
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...since i do weighted crunches on quad day i am supposed to do a different ab exercise on hammie day...food for thought.... 
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