My 16 Week Journey to Six Pack Abs
Home
My Video Journal
Pictures
My Story
My Video Tips
Fitness Articles

April 30 - Week 11 - M, W, F (3x per week)



April 30, Week 11 - M, W, F (3x per week)
Workout Routine:


My 16 Week Journey To Six Pack Abs - Week #11

I know that I am very late with the current video.  The past several weeks
for me have been very chaotic.  I almost have no time to edit my workout
videos or to update my website.  I am booked solid with my schedule. 
I am doing my best to keep everything updated.

I am getting more and more e-mails everyday asking for more tips and to

customize workout routines.  I can only respond to about 10 emails a day
out of the hundreds that I receive.  Please, do not get upset if I am unable to
respond to your e-mail.  Understand that helping people get in shape is how
I make a living.  Answering every email that I get will take me days to respond
to.  However, I truly appreciate all the support that I get from you guys. 

Let? get off the drama and talk about the new routine:

With this workout routine, you will need a rope which can easily be picked up
from your local hardware store.  It should be about 10-12 feet long and at
least ? an inch thick.  Create a knot at the end to make a handle.  Make sure
to watch the video several times. I will show more exercises that you can do
with a piece of rope.   

RESISTANCE TRAINING

Week #11 April 29th Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with feet on the ball (with bands to add resistance)
are supersetted with a one leg squat with the rope. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total.  Proceed to the next
superset. 

Aim for lower reps: 6-10 reps
Aim for 2-4 rounds for each superset
Again, take no more than a 30 second rest in between. 

Here is the routine for the week: 
Make sure to watch the video several times and observe my form


A1: Pushups with feet on the ball (with band to add resistance)
A2: One leg squat with rope (both sides)
*Aim for 3-4 rounds

B1: Spiderman pushups
B2: Deep Squat with plates
*Aim for 3 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat hold with rope (hold for as long as you can)
*Aim for 3-4 rounds

D1: Recline Pull with the rope
D2: Forward Lunges with weight
*Aim for 3 rounds

E1: Tricep extension with the rope
E2: Weighted Ab Crunch
*Aim for 2 rounds

F1: Right Side Plank
F2: Left Side Plank
*Aim for 2 rounds 

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.   The article can be found here:
http://www.iwantsixpackabs.com/my_video_tips/interval_training.html

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training:  Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training:  Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training:  Cardio
Sunday: Rest

EATING TIPS

Make sure to keep following my simple eating tips:
http://www.iwantsixpackabs.com/articles/eating.html

Basic Rules:
Rule #1: Eat smaller meals throughout day. 
Rule#2: Consume enough high quality protein every day. 
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5:  Consume an adequate amount of fat.
Rule#6:  Keep yourself hydrated all day.

+++++++++++++++++++++++++++++++++++++++++++

Before And After

Here are my before and after pictures.  I admit that I could have done better than this.  But like always, life just got in a way.  I wasn't consistent at all with my interval training due to my  lack of time.  There were days when I spent more than 10 hours a day from my fitness boot camp and personal training business along with my business online.  That is why it takes me a while to edit the videos and post it here. 

Overall, I am content with the results.  However, if you stick to it, you might even be able to get better results that I have.  Again, try to follow my interval training guidelines with the workout along with more balanced meals and you might be able to achieve better results that I have. 

If you haven't read my article about eating:, here it is again: http://www.iwantsixpackabs.com/articles/eating.html

I get more and more emails everyday for more tips and advice.  Unfortunately, I do not have the time to reply to all of your questions but I am trying.  So please, do not get upset if I am unable to write back to you. 




Week 9 (April 16)
7 more weeks to go


Week 9 (April 16)
7 more weeks to go


++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Quick Statistics
Feb 19, 2007
April 16, 2007
June 11, 2007 Goal
Weight: 147.5 lbs
Weight: 140 lbs Weight: 140 lbs
Body Fat %:  14.6 Bodyfat %: 8.7
Bodyfat %: < 6
Pushups in one minute:: 55 Pushups in one minute: 88
Pushups in one minute: more than 100
Pullups in one set: 15
Pullups in one set: 23 Pullups in one set:
30


++++++++++++++++++++++++++++++++++++++++++++++++++++++++++


The Best Home Gym You Will Ever Own


Bodylastics is a complete home gym
system. We designed this system in 1996 to outperform the most popular and expensive large bulky home gyms.

Smoothest Resistance
When we were first developing the Bodylastics home gym system, we searched for the smoothest source of resistance on the planet. Well, we found it - Elastic tubing. Not only is elastic tubing super smooth when you pull and push it, but it is incredibly light and flexible. That means it is easy to store - no extra room needed! Once we decided that elastic tubing would be our resistance "engine", we had to design a system that would be able to create several levels of tension. This would enable users of all strength levels to get the best results possible. So, we created the Bodylastics Quick Clip System. Our elastics have clips secured to the ends so that they could be easily attached to handles and ankle straps. This simple yet effective design gives users the ability to generate 15 levels of tension (Basic Tension Set) or even 31 levels of tension (Max Tension set).

Best Gym Exercises and then some!
Every set of Bodylastics comes complete with extra heavy duty components (handles, ankle straps and door anchor). These components used in conjunction with the elastic tubes can recreate all of the exercises from the health club, and some others that even the best machines can't duplicate.


++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Do you want to see more effective workout routines?  

Go to
http://WorkoutPass.com/fitnessvip

What is WorkoutPass exactly?

Members will gain access to 43 different fitness websites ranging
from sport specific training, to fat loss, to building strength, power,
and explosion, all the way to injury prevention if you?e got
a fitness obstacle, WorkoutPass.com has the solution.

It? the broadest collection of fitness websites all in one place that?
ever been released to the public period.

?nd that? not all.

It features the Top Fitness Experts in the entire World

They are truly THE Best of the Best the Who? Who of the Fitness
Industry...

These guys can be found in every major fitness magazine on
newsstands today?

Go to
http://WorkoutPass.com/fitnessvip now


Online Training Online Store
Contact  Me