**Basic crunch:**

3 x 20

1 x 10

**Knees up crunch:**

1 x 15

1 x 10

**Feet stacked crunch:**

2 x 15 (left+right)

After waking up this morning

**Moderators:** Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

3 x 20

1 x 10

1 x 15

1 x 10

2 x 15 (left+right)

After waking up this morning

3 x 15 > 13.5 kg

1 x 15 > 15.5 kg

1 x 10 > 15.5 kg

1 x 15 > 17.5 kg

1 x 10 > 17.5 kg

3 x 12 > 19.5 kg

5 x 10 > 21.5 kg

2 x 15 > 8 kg no rest in between

2 x 15 > 8 kg no rest in between

2 x 10 > 8 kg no rest in between

2 x 10 > 8 kg no rest in between

2 x 10 > 8 kg no rest in between

2 x 10 > 8 kg no rest in between

2 x 8 > 6 kg no rest in between

2 x 8 > 6 kg no rest in between

1 x 8 > 6 kg

4 x 20

2 x 15

1 x 15

3 x 10

2 x 15 (left+right)

1 x 15 > 13.5 kg

1 x 15 > 15.5 kg

1 x 15 > 17.5 kg

1 x 10 > 18.5 kg

2 x 15 > 19.5 kg

2 x 10 > 19.5 kg

3 x 12 > 21.5 kg

1 x 10 > 21.5 kg

2 x 10 > 8 kg no rest in between

2 x 10 > 8 kg no rest in between

2 x 10 > 8 kg no rest in between

1 x 10

2 x 10 > 8 kg no rest in between

2 x 10 > 8 kg no rest in between

2 x 10 > 8 kg no rest in between

1 x 10

2 x 8 > 6 kg no rest in between

3 x 8

10 x 10

5 x 20

5 x 20

1 x 20 (left+right)

1 x 15 (left+right)

After waking up in morning. Now it's breakfast time and than go to work.

abs b4 work, thats dedication!

"iam the strongest one! iam the viking!" - jon pall sigmarsson

“may all of your dreams and ambitions happen, but most important, may all of your enemies die"

www.infowars.com

“may all of your dreams and ambitions happen, but most important, may all of your enemies die"

www.infowars.com

1 x 15 > 13.5 kg

2 x 12 > 13.5 kg

1 x 15 > 15.5 kg

1 x 12 > 15.5 kg

1 x 15 > 17.5 kg

2 x 10 > 17.5 kg

1 x 15 > 19.5 kg

3 x 10 > 19.5 kg

4 x 12 > 21.5 kg

2 x 15 > 8 kg no rest in between

2 x 15 > 8 kg no rest in between

2 x 15 > 8 kg no rest in between

2 x 15 > 8 kg no rest in between

2 x 12 > 8 kg no rest in between

2 x 12 > 8 kg no rest in between

2 x 6 > 6 kg no rest in between

2 x 6 > 6 kg no rest in between

2 x 6 > 6 kg no rest in between

10 x 10

mrbear666 wrote:abs b4 work, thats dedication!

Yeah man, that's the time when it suits me the best and feels good to start the day with

7 x 20

5 x 20

2 x 15 (left+right)

in the morning again after waking up

6 x 20

1 x 40

6 x 20

1 x 20 (left+right)

In the morning after waking up, than a good breakfast and off to work.

2 x 15 > 13.5 kg

1 x 15 > 15.5 kg

1 x 15 > 19.5 kg

4 x 12 > 21.5 kg

4 x 10 > 23.5 kg

4 x 12 > 7.5 kg

1 x 12 > 8 kg

4 x 12 > 10 kg

1 x 10 > 10 kg

1 x 10 > 8 kg

5 x 10 > 10 kg

11 x 10

are you training for any sports etc mate? or you just doing it to stay in shape?

"iam the strongest one! iam the viking!" - jon pall sigmarsson

“may all of your dreams and ambitions happen, but most important, may all of your enemies die"

www.infowars.com

“may all of your dreams and ambitions happen, but most important, may all of your enemies die"

www.infowars.com

Just to stay in shape now, maybe in time i start Fight training again but that's not sure at all, right now i enjoy to workout a bit, it feels good on the body

i try to bulk up also and i would like to have some sample day-meal plans from vegan bulkers. if anyone has suggestions, they're welcome and appreciated

i try to bulk up also and i would like to have some sample day-meal plans from vegan bulkers. if anyone has suggestions, they're welcome and appreciated

1 x 15 > 13.5 kg

1 x 15 > 15.5 kg

1 x 15 > 19.5 kg

4 x 12 > 22.5 kg

4 x 10 > 24.5 kg

4 x 10 > 8 kg

4 x 12 > 10 kg

4 x 10 > 10 kg

10 x 15

1 x 15 > 13.5 kg

1 x 15 > 15.5 kg

2 x 12 > 21.5 kg

3 x 12 > 23.5 kg

3 x 10 > 25.5 kg

4 x 10 > 8 kg

4 x 10 > 10 kg

4 x 10 > 10 kg

14 x 10

1 x 15

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