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-   -   Fehu Uruz - 6 months of Total Abdominal Specialization (http://www.muscleandbrawn.com/forums/showthread.php?t=8706)

Trevor Lane 01-21-2012 09:45 PM

Fehu Uruz - 6 months of Total Abdominal Specialization
 
So, I'm really gonna up my transformation game by engaging in some abdominal specialization for the next 6 months. I have 2 goals here, primarily getting my bodyweight down to 200 lbs from 230, losing 5 lbs a month, and getting my waist down to 38" from 40". I plan on using the first half of Chuck Sipes' year-long specialization program of exercise: Chuck Sipes Golden Era Classic Bodybuilder Strength Feats and engaging in some calorie cycling where I will comsume no more than 2,300 cals/day (mini cut) for a week and then up that to about 3,000 (maintenance) for a week with the idea here being that I can maintain my sanity and burn some serious fat off, especially around my midsection. It begins Monday!

BendtheBar 01-21-2012 11:30 PM

Sounds like a reasonable and solid plan TL.

Trevor Lane 01-23-2012 04:58 PM

1/23/11 - Workout A
 
Time: 40 Minutes
Grade: A+
Notes: Hungover, this cured it. Deep ache in the abs and I'm exhausted from cardio. Workout B will be a killer.

Sit-ups
25

Partial Sit-ups w/20 lb dumbbell & Lying Leg Raises
2*8 full & 8
2*8 1/2 up to top & 8
2*8 bottom to 1/2 up & 8

Front Bends & Side Bends
2*50 each

Ab Wheel
2*25

Jogging/walking combination w/stroller - 20 Minutes

Fazc 01-23-2012 05:06 PM

Best of luck!

Disciple X 01-23-2012 05:36 PM

Just some thoughts:

Too much ab work may give the opposite result as you're looking for. If i wanted my abs go grow, i would focus on working them hard... they're also a small muscle group relatively speaking. Are you doing only ab stuff or are you still hitting the big lifts?

Disciple X 01-23-2012 05:39 PM

Not trying to put down your plan, but you said yout goals weere to lose weight and make your waist smaller.

Trevor Lane 01-23-2012 05:47 PM

Quote:

Originally Posted by Disciple X (Post 210301)

i would focus on working them hard.

That's the whole idea:y:

BendtheBar 01-23-2012 07:34 PM

Quote:

Hungover, this cured it.
I bet.

rippednmichigan 01-23-2012 08:03 PM

Get it done buddy.

Sent from my PC36100 using Tapatalk

Trevor Lane 01-23-2012 10:35 PM

1/23/11 - Workout B
 
Time: 15 Minutes
Grade: A+
Notes: Really tough to get started, but once I got going felt fine.

Sit-ups
25

Partial Sit-ups w/20 lb dumbbell & Lying Leg Raises
2*8 full & 8
2*8 1/2 up to top & 8
2*8 bottom to 1/2 up & 8

Front Bends & Side Bends
2*50 each

Ab Wheel
2*25


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