My 16 Week Journey to Six Pack Abs
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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.   


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

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 


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:

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


Make sure to keep following my simple eating tips:

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:

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:


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