Routine

Abs Workoutin 7 movements.

Three rounds with 30–45 sec rest between movements. Hold the front plank 40 sec, load the crunch and side bend with a 40 lb dumbbell, and keep both leg raises, the bicycle crunch, and the dead bug bodyweight.

AbsObliquesLower BackCore Stability· 40 lb Dumbbell + Mat

The work

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Progress graph

Latest session

Oct 14, 2026

Session note

First session after the day was cut from nine movements to seven: the V-up and heel touches came out and both leg raises stayed. Loads unchanged at 40, five days after 10-09. Bill read it as a solid 7, so the 40 lb block now runs 8 → 7 → 7 → 7. Volume 1200 against the 1650 goal, unchanged because both removed movements were bodyweight. Reps are logged at the configured values because actual counts were not reported. Dropping two movements did not lower the rating, so the difficulty sits in the movements that stayed rather than in the length of the day. That is the point of the cut: same effort, less time. On load, this is a third 7 at 40, but it came on a changed routine, so it is not a clean read of the side bend and crunch on their own. The written trigger is unchanged: a 6, or the side bend and crunch reading easy while the bodyweight work does not. Hold 40 by that rule; 45 stays Bill's call.

Difficulty

7/10

Reps

130

Top load

40 lb

Volume

1200 lb-reps

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Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.

Cool down · 3–5 min

Cobra Stretch30 sec
Child's Pose45 sec
Supine Spinal Twist30 sec / side
Half-Kneeling Hip Flexor Stretch30 sec / side

Abs Workoutin 7 movements.

The work

Front Plank

Seated Leg Raise

Dumbbell Side Bend (40 lb)

Weighted Crunch (40 lb)

Lying Leg Raise and Hold

Bicycle Crunch

Dead Bug