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


    22 Feb

    Fasted A.M. Walking ~30 mins
    Frequency Push Ups – 3 x 16

    23 Feb

    Front Squat – 6 x 65kg, 4 x 6 x 70kg
    OHP – 5 x 6 x 52.5kg
    Pull Ups – 3 x 5 x 10kg, 2 x 5 x 15kg (2 mins rest)
    Hanging Leg Raise w Twist – 4 x 10
    TRX Push Up – 3 x 10
    Long Plank – 3 x 30 secs, 1 x 20 secs

    24 Feb

    Rowing Machine 1km time trial – 3:41.2
    V-Sit – 3 x 10
    Hollow Rock – 3 x 30 secs

    27 Feb

    Max. BW Pullups in 3 mins – 29
    Max. Prisoner Squats in 3 mins – 112
    Max. BW Dips in 3 mins – 47
    Max. Press Ups in 3 mins – 64

    28 Feb

    Hex DL – 5 x 100kg, 5 x 120kg, 7 x 130kg
    Bench Press – 92.5kg x 5,5,7
    Burpees – 6 x 10 (30 secs work, 60 secs rest)
    Dbl Leg Crunch – 4 x 12 x 3.5kg
    TRX Knee Tucks – 3 x 10
    Res. Band Pallof Press – 3 x 10

    I re-read the Greyskull and fat loss notes and I don’t know how I got to the program I was doing. I forgot to switch OHP and Bench on week 2 and my chin up volume was far too high. I’ve stripped it right down to the main lifts with a burpee protocol and ab work. On ‘rest’ days i’ll do 30 mins fasted walking and 10 mins conditioning in the afternoon.

    I took a few days off as some of my gym work feels laboured and it’s clear my body isn’t recovering enough. My repeated attempt at max. BW exercises in 3 minutes was shocking. Particularly surprised that I couldn’t surpass my push ups by more than 3, given I did so many with the frequency method. It could be i’m still not fresh and another 48-72 hours would produce better results but I don’t care enough about it.

    This week has been P140 C155 F85 Cals 1950. I think I can sit at that for another week and see what happens. I’m also cutting carbs pre- and during my workout but the load is coming down so I should be fine.

    I haven’t got a picture to hand but I look almost identical to four weeks ago, which makes sense since i’ve been building the abs up without stripping any fat that covers them. I’m almost certain I need to extend this 6 week attempt to a full two months otherwise results are going to be barely visible.

    My total weight has come down by around 1kg since I started, hard to say how much that is water weight but given I started at 260g/day carbs and i’m now down to 150g/day i’d say a decent amount.