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

#4623
Fraser_9to5
Keymaster

    5 Apr

    Rowing Machine 1km warm-up – 4:46
    Rowing Machine 4 x 500m (2 mins rest) – 1:49.4, 1:49.6, 1:49.6, 1:50.4

    6 Apr

    Hip Thrust – 112.5kg x 5,5,8
    OHP – 60kg x 5,5,5
    Pull Ups – 15kg x 5,5,5
    Stomach Vacuums – 10 x 10 secs
    Burpees – 9 x 11 (+1) (33 work, 50 rest)

    7 Apr

    Rowing Machine – 6km in 25:55

    9 Apr

    A.M. Fasted Walking – 30 mins
    Front Squats – 80kg x 5,5,5
    OHP – 50kg x 8,8,8
    Pull Ups – 8,8,8
    TRX Tucks – 3 x 12
    L-Sit ISO Hold – 3 x 12 secs
    Jump Squats – 150 in 4:29 (SMASHED my P.B.)

    10 Apr

    2 x Football Pitch, run length, lunge width in 9:53
    Fasted Walking – 40 mins

    11 Apr

    A.M. Fasted Walking – 45 mins
    Hex DL – 4 x 10 x 90kg
    Bench Press – 4 x 10 x 70kg
    Inverted Row – 4 x 12
    Knee Raises – 4 x 20
    EZ Curl – 4 x 10 x 26kg
    EZ Skull Crusher – 4 x 10 x 26kg
    Rowing Machine – 1km in 4:06.8

    Final week! Decided to cap it off with a bodybuilding style cut, super low carbs then carb load. I had a few high carb days to keep me going, and my 8-9 day cut started on the 8th. The plan is something like this:

    8th-10th: P220 C80 F40
    11th: P220 C40 F40
    12th: P220 C0 F40
    13-15th: P80 C320 F10

    Mild manipulation of water and salt levels too. Veggies don’t count so it’s still been around 1700kcal per day. With the weird ups and downs in carb intake my 7 day average was still P172 C128 F58 Cals 1720.

    It’s actually been quite easy to follow and the veg and high protein are really filling. Did glycogen depleting workouts 10th and 11th so pretty run down from that, but I have 1kg of white fish to eat throughout the 12th and then it’s easy street.

    Here are my knee raises from the 11th, abs are there.

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