I was gonna bulk, but since my goal is to have a six pack by September, I think i'm just gonna cut now.. and start bulking around Winter.
Here's my routine...
Mon: Chest/Tri's/Abs (Sets of: 12, 10, 8)
Warm up Incline Press
Flat Bench Press
4 Sets of 20 for abs
90 Degree Crunches
Light squats (No rack) -- 4 sets of 15 going really slow focusing on form
Single Leg Squat
Wed: Abs (Same as Mondays abs)
Thursday: Back/Bi's/Forearms (Sets: 12, 10, 8)
Standing Barbell Curls
Reverse Barbell Curls
Clean and Press
(abs same as other days)
Monday through friday, I do AA2 before the workout..
Should I do supersets, change rep range or anything? I know powerman suggested dropsets, and a few other things inplace of CARDIO
I know people will say abs are made in the kitchen, so here's my diet
~8:00 (Somedays an hour earlier or later)-- 3 Eggs, Oatmeal, One Scoop Whey W/ water
10:30 -- Tuna
12:30 -- Chicken, Rice,
1:00 -- Work
6:00 -- Off/Chicken, Veggies,
10:30 -- Turkey, Veggies, Whey W/ Water
Drink ~ gallon water/day
Anything I should change--pretty sure I should change a lot--to accomplish my goal of a six pack by September?
I'm 165/5'11/16, and probably around 15% bf, maybe more.. not for sure
Thanks for reading all this
Last edited by Tru; 06-03-2002 at 05:48 AM.
Here's my response, for what it's worth.
Way too much. Simplify.
Vitamin C supplementation is kind of iffy. I've read a lot of negative stuff about over supplementing. Eat an orange.
Did you count your calories? Try removing carbs after mid-day. It helps with fat loss!
I changed it up a little...
You think i have to much volume in the routine? Should I do dropsets, supersets, etc, or anything like that instead of cardio? Or do I NEED to do cardio?
I'm cutting right now. I believe in a high intensity style workout, so our opinions may differ. That's cool though
Stretch for 10 minutes, no rest between sets, except the squats. (else you'll have palpatations or something).
SLDL (with trapbar) 1x20
OH Press 1x8-12
Grip work. (I am a grip fanatic)
Cardio - First thing in the morning on an empty stomach, walk for 30 minutes briskly. It really helps stimulate fat loss.
Eating is the MAIN point. You eat to lose or gain weight, the rest is just helpful
Eat 12*BW. If you aren't losing, subtract 100 calories, try again. Losing too fast (muscle...) add a few hundred calories, try again.
To explain the cardio statement (I don't think I did clearly).
Some people believe that if you do light cardio on an empty stomach you won't have any calories extra from food that will be burned off, so your body will use the next available resource, which should be fat. If you give yourself a good 30 minutes you can be pretty sure that it won't just be glucose being used. I found that it worked for me.
So, just walk around my house for 30 minutes before I eat? Seems too easy..
So no rest between any sets except squats--like 45 for them?
If you do the squats right, you're looking at a good 2 minutes on the ground.
The premise is - Do 20 squats with the weight you can do 10. They end up being breathing squats. A lot of pauses at the top to do the next rep. It's hard as **** and you'll probably not want to move for a while. The rest of the workout seems like cake @ that point
30 minutes is a good deal of walking. Not "start-stop" walking. I mean go outside and get some fresh air walking. Try walking 15 minutes away from where you live, then 15 back. Low intensity cardio is good. If you wanna try to go high intensity on an empty stomach, go for it. I'd rather take the small calorie difference in meals.
Should I do anything different for abs?
For my sets, should I do like 1 set of 20 for all lifts?
For my rep scheme, look at what I originally posted. 1x20 is great for "large" and "compound" muscle movements.
For abs I alternate weighted crunches (this can be a pain to get enough weight to maintain low reps) and side bends.
There are some good sidebend pictures.
Weighted crunches are all you need for stomach, again, it is a myth that you can isolate "upper" and "lower" abs to a non-negligible degree.
When doing weighted crunches keep your back flat and imagine you are trying to push your chest straight up to the ceiling, using your abs. It will probably hurt the first rep you do, if you're not used to doing them this way.
Ok, i'll try that...
1x20 for shrugs, dl's, squats, cleans, and other compound movements...
SO, I should do weighted crunches and sidebeds? How many sets and reps? How many days/week?
Sidebends look a little confusing, anything easier to do? lol
Would twist crunches be fine?
I do 2 full body workouts a week.
One I do weighted crunches, the other I do sidebends. The only reason I do this is because I am involved in kickboxing which makes me do 1 million situps and other variations of ab work. I have no choice.
I'd do both, each 1 set to failure. When I say failure, I mean you can't possibly do another rep but you keep trying. Some people hate this, but it works for me quite well. If it doesn't, try sub-failure.
Sidebends with a dumbell are easy. Pick it up, lean to the side of the dumbell, straighten up. Keep your back straight.
For extra fun, do both sides at once. That'd be a grip workout too