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

April 16 - Week  9 - M, W, F (3x per week)


Arpil 16, Week 9 - M, W, F (3x per week)
Workout Routine:


RESISTANCE TRAINING

Instructions:

All exercises are done in a superset between upper body and lower body.
For example, explosive pushups(upper body) are supersetted with Squat with the bodylatics  (lower body). Do NOT rest within the superset (between the upper body and lower body), but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total.  Proceed to the next superset. 

A1:  Explosive Pushups
A2:  Ball Squat with bands

B1:  Band Fly
B2:  One Leg Hamstring Curl

C1:  Pullup or Chin up
C2:  Reverse Lunges with free weights (e.i. plates)

D1:  Band Row (Seated on the Floor)
D2:  Wall Squat Hold with Calf Raises

E1:  Front Lateral Raise
E2:  Ball Crunch with bands for resistance

-Aim for higher reps: 15-30 reps
-Aim for 2-3 rounds for each superset (Alternating between upper body to lower body)
-Again, take no more than 30 seconds rest in between. 

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

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

Exercise
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Trainer's comments: Perform as much as you can
Wall Squat with resistance
1. Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.

Trainer's comments: Place handle over your shoulder
Chest Fly with Tubing
1) Secure door strap waist height.
2) Stand with feet shoulder width apart, knees slightly bent, facing away from the attachment point. You may put one foot in front of the other (staggered stance) for increased stability.
3) Start position: Grasp each handle and position hands wider than shoulder width with palms facing each other (neutral grip). Elbows should be slightly bent and behind the body.
4) Begin by moving arms in an arcing motion to join hands at chest level.
5) Return to start position.


Trainer's comments:
Single Leg Curl (on ball)
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heel of one foot on top of Flexaball. Other leg should be held in the air above ball. Raise hips off floor by pushing heel down into ball.
3) Curl ball towards glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, raise hands up over chest.


Trainer's comments:
Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


Trainer's comments: Perform Staggered Pullups if possible
Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer's comments:
Seated Row with Bands
1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and out.
3. Pull the handles towards your chest keeping your elbows close to your body.
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.

Trainer's comments:
Front Raise with Band
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart. Arms should hang down at sides with elbows slightly bent.
3) Raise handles to front of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.


Trainer's comments:
Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a ?able top position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:  To make it more intense, incorporate the band:

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


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 http://www.beyondsixpackabs.com



Try BeyondSixPackAbs NOW Online Store
Contact  Me