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

HOW TO GET SIX PACK ABS IN 16 WEEKS OR LESS
May 21 - Week 14 - M, W, F (3x per week)




May 21. 2007, Week 14 - M, W, F (3x per week)
Workout Routine:

I have a lot of members asking me how they can make the exercises even harder without any fitness equipment.  Well, it is very simple.  All you need is a strong sturdy backpack. 

Below is a picture of my backpack that I used to perfom my week 14 workout routine. It weighs
about 25 - 45 lbs depending on what exercise that I am performing.  For example, I was using about 45 pounds when I doing my pushups and 25 pounds when performing my pullups with the weighted backpack. 

You can adjust the weight of your backpack depending on your own fitness level.  If you do not have any plates, you can use heavy books, a sandbag, or anything heavy that you can stuff in it.    Check out my backpack with weights.  I used an old pillow to cushion my back from the plates.



You will also need a rope for this routine.   You can use an ordinary rope that you can pick up from your local hardware store or you can use the jungle gym 1 and/or junge gym 2 for your own comfort.


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

RESISTANCE TRAINING

Workout Routine: Week #14 May 21th 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
superset. 

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: Spiderman Pusups with weighted backpack
A2: Squat with weighted backpack and plate
*Aim for 4-5 rounds

B1: Pushups with weighted backpack
B2: One Leg Squat with rope and weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Forward Lunges with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack
D2: Squat Hold with weighted backpack
*Aim for 4-5 rounds

E1: Bicep Curl with rope or using the jungle gym (to add resistance use a weighted backpack)
E2: Pushup Plank with weighed backpack
E3: Reverse crunches
* 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.




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