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..