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

May 14 - Week 13 - M, W, F (3x per week)

May 14. 2007, Week 13 - M, W, F (3x per week)
Workout Routine:

Starting Monday (after Memorial weekend), I will be able to update my website on a regular basis.  I know that I haven't been good at keeping up with the site.


I have a very big news that I will announcing next week.  You have to stay tuned to what I am giving away this time.  I get dozens of e-mails per day asking me to create a customize workout for them.   However, since I am limited with time, I can only help so many people. Even if I have 24 hours a day, I still will not be able to reply to everyone's email.  But, next week, I will be launching another site that will help you get even more ideas that you can do from home.  Like always, it is still FREE. 

Some people call me crazy for giving out soo much valuable information for free.  Maybe I am crazy but my mission has always been to help people get fit and live a happier, healthier life.  That is final and I am sticking to that. 



Workout Routine: Week #13 May 14th Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. 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: 8-15 reps
Aim for 4-5 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: Ball Pushups with hands on the ball (with band to add resistance)
A2: One Leg Squat (Pistol Squat style)
*Aim for 4-5 rounds

B1: Elevated pushups with resistance band
B2: Plate Swing (watch the video)
*Aim for 4-5 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat with weights  (Small range of motion)
*Aim for 4-5 rounds

D1: Recline Pull with feet elevated
D2: Hip Bridge (on the chair)
*Aim for 4-5 rounds

E1: Tricep extension with rope or using the jungle gym (using your bodyweight for weight)
E2: Stability crunch with resistance bands
E3: Ball Plank with feet elevated
* 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 Pictures

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:


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 six pack abs workout programs?  
This six pack abs workout program is brought to you by Beyond Six Pack Abs - At Last, The Most Complete Online Guide To Building Killer Six Pack Abs in No Time Flat Guaranteed!

"Discover how you can create better abs in the next 3 months than you did in the last 3 years"

Try My BeyondSixPackAbs Membership for 21 days for only $1 at

Try BeyondSixPackAbs NOW Online Store
Contact  Me