Six Pack in Six Weeks (Feb 2018)

[Fraser_9to5]

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..

A post shared by 9to5 Strength (@9to5strength) on Mar 5, 2018 at 1:47am PST

[Fraser_9to5]

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.

[Fraser_9to5]

22 Mar

Football Pitch 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.

A post shared by 9to5 Strength (@9to5strength) on Mar 27, 2018 at 1:33pm PDT

[Fraser_9to5]

29 Mar

1 mile walk – 12:33 (Heart Rate 140bpm)
Cooper Test (12 min run) – 2630m
1 mile jog – 9:33 (Heart Rate 156bpm)

30 Mar

Fasted A.M. Walking – 60 mins

31 Mar

Hip Thrust – 110kg x 5,5,7
OHP – 3 x 5 x 60kg
Pull Ups – 15kg x 5,5,5
Stomach Vacuums – 10 x 10 secs

2 Apr

Front Squat Tabata – 40kg (51 reps)
Rowing Machine – 4km in 18:07

3 Apr

Fasted A.M. Walking 50 mins

4 Apr

Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
Weighted Press Ups – 8 x 30kg (non-starter)
Bench Press – 100kg x 3,3,3
Bent Over Rows – 3 x 5 x 70kg
Burpees – 8 x 10 (30 secs work, 52 rest)
(10 min rest, Amino Acids & Sugar)
Seated Crunch – 4 x 10 x 4.75kg between feet (2.5kg held to chest)
Hanging Toes To Bar – 6, 5, 9
Swiss Ball Crunch – 20kg x 12, 11, 10, 9
Swiss Ball Reverse Hyper – 2 x 10

Mixed it up this week, first day was VO2max testing for a video. Also had to miss weights as I had a high workload over the bank holiday. I haven’t really felt my abs working hard in weeks, possibly down to insufficient recovery though 3x week is meant to be fine. I added in stomach vacuums as that tends to help.

I’m doing front squat tabata, though mid-back aches from holding the rack position. Also longer session on the rowing machine, I think it’s a slightly better fat burner than brisk walking and it’s nice to do something different. Today I also had my post workout sugars BEFORE doing abs, I figure if i’m so carb depleted after burpees that could be why I can’t get any intensity in my ab work. It made some difference.

Food this week looks like it’ll be P140 C160 F57, bringing fat down a bit. I’ve decided to finish this experiment with a ~10 day pre-contest/pre-photoshoot carb manipulation. On the 9th i’ll ramp up protein and cut carbs and fats down, then by 13th i’ll be on minimal carbs. 14th-16th i’ll carb load and reduce water and salt intake, then see how I look. The plan is to take a picture at the end of the 10 weeks as normal around 10-11th, then make a separate video for the special cut.

[Fraser_9to5]

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.

A post shared by 9to5 Strength (@9to5strength) on Apr 11, 2018 at 11:38am PDT

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