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I know one I like for weighted decline sit ups, if your gym has a smith machine and a movable decline sit up bench. Put the decline bench under the smith machine and put weight on the smith bar and hold the bar with your arms out stretched through the whole sit up. I do bar+40x25, bar+50x20, and bar+60x15. More weight less reps seems to be much more effective for me anyways. It will force your abs to stay contracted too where the bar is guided. As far as my reasoning for for the + sets... Not really sure so it's probably garbage. But it works for me. Every week or two I keep being able to use heavier weight, replacing the previous 25 set with the previous 20 set and going from there, and ad the increments to the next 2 sets. Damn that's a lot. Hope that made some sense. Pretty much (X)x25, (X+10)x20, (X+20)x15, and (X) will keep bumping up the more you do them. The weight goes up the reps stay the same.

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You come into the world weak, and you will leave the world weak. What you do in between is up to you!

Monday 6 August

Squats
Empty Bar x 5
135x5
165x2
185x1

235 3x5

Bench
Empty Bar x 5
135x5
185x1

255 3x5

Pullups 2x5
Weighted Dips (35) 2x10

Ab work: Weighted Decline sit-ups (1x50), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Not much to report today...my strength is still going up slowly on everything. I think on Friday just for fun im going to see how eaily I can bench 315 just to gauge my strength.

__________________
"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

Thanks for the response ENORRIS. My gym does have a smith machine, but its broke right now and I have no idea when it is supposed to be fixed. That exercise does sound interesting and when they fix the equipment I will have to try that out.

You ever done cable wood chops?

Weighted V-ups?

And as corny as it sounds, swiss ball crunches with a plate?

Nope....

Nope......

and Nope....

I will have to look into those exercises and try them out. I really like the decline situps while holding a 25lb plate. Also the rope crunches really work my abs hard. I guess I could throw out the leg raises for something else.

http://www.exrx.net/Lists/ExList/WaistWt.html

There's some ideas on there.

I will check those out, thanks for the good resource IK!

Wednesday 8 August

Squats
Empty Bar x 5
135x5
165x3
185x1

235 3x5

OH Press
Empty Bar x 5
75x3
100x2
130x1

120 3x5

Deadlifts
135 1x5
215 1x5

Ab work: Weighted Decline sit-ups (1x60), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Workout felt good today...I kept squats at 235 and they felt stronger today then they did on Monday. I think I am just going to finish the week out on Friday with 235 squats and then bump them to 240 for next week. I tried 130 again on the OH Press, but my form was sloppy so I dropped down to 120 and did my reps there. I will go up next week to 125 and work from there. Deadlifts felt great at 215. I am really nailing my form now and I feel like I can move up in weight on these next week.

www.exrx.net is the shit.