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


15 Mar

Fasted A.M. Walking ~40 mins
20kg Sandbag Squat x 50 – 7:04

16 Mar

Front Squat – 85kg x 5, 5, 5
OHP – 60kg x 5, 5, 5
Burpees – 7 x 8 (24 secs work, 25 rest)
Hanging Leg Raise w Twist – 4 x 10
V-Sit (Rugby ball transfer) – 4 x 10
Stir The Pot – 30s, 30s, 30s

17 Mar

Rowing Machine – 1km in 3:39.2
1250m at 1:59/500m pace
250m in 50.3 secs

19 Mar

Front Squat – 87.5kg x 5, 5, 5
Bench Press – 95kg x 5, 5, 5
L-Sit Hold – 4 x 15 secs
Suitcase DL Hold – 25kg x 30 secs, 35kg x 30 secs, 30 secs

20 Mar

Fasted A.M. Walking ~35 mins
150 Jump Squats in 6:58

21 Mar

Bleep Test – Level 9 Shuttle 11
TRX Inverted Row – 3 x 10
Leg Raise – 3 x 10

Assembled a new piece of gym equipment on the 19th which took hours, meaning I had no enthusiasm for abs or burpees. Woke up today (21st) with a tender lower back so I moved conditioning a day early and finished up with some back exercises and a bit of abs. I’m doing pressing, deadlifts and heavy front squats, alongside lots of burpees so it’s no surprise my back is playing up. Next gym session i’ll start pairing push-pull, so pull ups on OHP day and bent over rows or TRX rows on bench day.

Roughly the same macro’s this week, still getting vegetables in but relying on bread too much. Have been tracking my weight and decided to plot it today. Pleasantly surprised by the slope as I feel like i’ve stalled a bit. The first three weeks I didn’t focus on dropping calories, it was all about doing ab training 4x/week. Weeks 4-10 are going to be 1800kcals and if I need a boost i’ll up my training or do more fasted walking.

Effectively down 0.5kg/week since my calorie deficit.