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

#4400
Fraser_9to5
Keymaster

8 Mar

Fasted A.M. Walking ~35 mins
Football Pitch Run Length Lunge Width, 2 laps in 9:28

9 Mar

Front Squat – 82.5kg x 5, 5, 5
Bench Press – 92.5kg x 5, 5, 6
Burpees – 5 x 14 (42 secs work, 60 rest)
Hanging Leg Raise w Twist – 4 x 10
Stir The Pot – 30s, 30s, 25s
V-Sit – 3 x 10

10 Mar

Rowing Machine – 10 x 1 min row, 1 min rest

12 Mar

Front Squat – 85kg x 5, 5, 8
OHP – 60kg x 5, 5, 5
Burpees – 3 x 20 (60 secs work, 120 secs rest)
V-Sit (Swiss Ball Transfer) – 4 x 10
Bench Press Situp – 3 x 10 x 40kg
Res Band Woodchop – 3 x 10 secs

13 Mar

Early start and late finish, no time for anything

14 Mar

Hex DL – 5 x 100kg, 5 x 120kg, 7 x 135kg
Bench Press – 93.5kg x 5,5,7
Hanging Leg Raise (Toes To Bar, L-Sit, Knee) x 4, 4, 4
Hanging Leg Raise (1x Toes To Bar, 2x L-Sit, 3 x Knee) x 3
Side Plank – 45 secs, 6kg x 45 secs, 45 secs
Dying Roach – 3 x 30 secs per direction, 10 secs rest
TRX Superman – 25s, 3 x 15s
Burpees – 7 x 8 (24 secs work, 25 secs rest)

I was going to maintain my weights but there’s no harm in increasing them in line with Grey Skull. Looking to increase the volume of ab work in the next few weeks, have decided to shoot for 1700 kcal/day and just wait it out until my abs look good.

This week looks like being around P137 C137 F75 Cals 1770. I didn’t increase my protein intake, I average 10-15g day of EAA’s which are really high quality, so that’s roughly as good as 30g from a food source.

Here I am early March..