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

#4460
Fraser_9to5
Keymaster

22 Mar

Football Pith Runs 2 x 3 x 2 lengths (1.5 mins, 4 mins) in 43-44 secs
Fasted A.M. Walking ~40 mins

23 Mar

A1 Hip Thrust – 6 x 90kg, 110kg x 5, 5, 8
A2 Weighted Leg Crunch 4 x 15
B1 Bent Over Row – 60kg x 8,8,8
B2 TRX Tucks – 3 x 12
Bench Press – 95kg x 5,5,6
Side Plank 3 x 45 secs with 6kg
Burpees – 8 x 10 (30 secs work, 60 rest)

24 Mar

Front Squat Tabata – 30kg (52 reps)

26 Mar

Rowing Machine – 8 x 50 secs fast, 100 secs slow (4.8km total)
Front Squat – 85kg x 5, 5, 7
A1 OHP – 3 x 5 x 60kg
A2 Pullups – 5 x 10kg, 5,5 x 15kg
V-Sits – 14, 12, 10, 9
Weighted Knee Tucks – 4 x 12 x 3.5kg
Stir the Pot – 4 x 30 secs

27 Mar

Burpees – 8 x 10 (30 secs work, 57 rest)
Fasted A.M. Walking ~50 mins

28 Mar

Burpees – 8 x 10 (30 secs work, 55 rest)
Fasted A.M. Walking ~20 mins
Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
Bench Press – 96kg x 5, 5, 6
Bent Over Rows – 6 x 65kg, 2 x 5 x 70kg
L-Sit ISO – 4 x 15 secs
Swiss Ball Crunch – 2 x 10 x 10kg, 10,12 x 20kg
Ab Wheel (with pull in) – 8,7,6,6

Looking much leaner this week, under 71kg which is close to 3kg lost since I started. This week I started with low carb high fat but having read a bodybuilding pre-contest diet plan I switched back to higher carb. Ended up with P140 C160 F65 Cals 1800. I’ve also moved my conditioning to first thing in the morning and followed it with fasted walking. Probably two weeks to go before I call it quits, but a lot of people do 12 week transformations so we shall see.