Reply To: Six Pack in Six Weeks (Feb 2018)

#4381
Fraser_9to5
Keymaster

8 Feb

Fasted A.M. Walking ~20 mins
Frequency Push Ups – 6 x 12

9 Feb

Frequency Push Ups – 6 x 12
Back Squat – 5 x 6 x 100kg
OHP – 5 x 6 x 50kg
Chin Ups – 5 x 6 x 7.5kg
Seated Crunch (Bench) – 4 x 10 x 3.5kg
V-Sit – 3 x 10
Long Plank – 25s, 20s, 25s

10 Feb

L-Sit HOlds – 4 x 12 secs
Ab Wheel (& Prone Pull in) – 3 x 6
Plank (Feet on Wall) – 3 x 30 secs [no good]
15 tuck jumps/15 sit ups x 8 (10 min limit)

12 Feb

Frequency Push Ups – 6 x 14
Back Squat – 5 x 6 x 100kg RPE 7.6
OHP – 5 x 6 x 50kg RPE 7.4
Chin Ups – 5 x 6 x 7.5kg RPE 7.5
Dips – 5 x 6 x 20kg RPE 7.9
Backward Tuck on P-Bars – 8, 6 x 6kg, 6 x 3.5kg
P Bar Leg Raise w Twist – 3 x 10
Stir The Pot – 25s, 25s, 25s

13 Feb

Fasted A.M. Walking ~40 mins
Frequency Push Ups – 6 x 14

14 Feb

Frequency Push Ups – 5 x 14
Bench Press – 5 x 6 x 85kg
Hex DL – 5 x 6 x 110kg
Chin Up Ladder (1 to 5) – 15 (i.e. completed), 13, 9, 9 reps
Dips – 5 x 6 x 15kg (2 mins rest)
Otis Up – 3 x 10 x 8.5kg
V-Sit – 3 x 8
Ab Wheel (& Prone Pull in) – 3 x 6

Conditioning – (Hang Clean + 3x Push Press) – 5 x 20kg, 4 x 5 x 25kg (1 min rest)