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Old 01-21-2012, 09:45 PM   #1
Trevor Lane
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Default 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!
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If you got the quads, you can beat the odds.
Best Lifts: Gym, Contest
Squat: 455#
Bench: 325#, 315#
Deadlift: 521#, 510# trailer
Clean and Press: 220#, 175*5 axle
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Old 01-21-2012, 11:30 PM   #2
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Sounds like a reasonable and solid plan TL.
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Old 01-23-2012, 04:58 PM   #3
Trevor Lane
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Default 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
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Quote:
Originally Posted by He-Dan Harrison
If you got the quads, you can beat the odds.
Best Lifts: Gym, Contest
Squat: 455#
Bench: 325#, 315#
Deadlift: 521#, 510# trailer
Clean and Press: 220#, 175*5 axle

Last edited by Trevor Lane; 01-23-2012 at 10:35 PM.
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Old 01-23-2012, 05:06 PM   #4
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Best of luck!
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Old 01-23-2012, 05:36 PM   #5
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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?
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Old 01-23-2012, 05:39 PM   #6
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Not trying to put down your plan, but you said yout goals weere to lose weight and make your waist smaller.
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Old 01-23-2012, 05:47 PM   #7
Trevor Lane
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Quote:
Originally Posted by Disciple X View Post

i would focus on working them hard.
That's the whole idea
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Quote:
Originally Posted by He-Dan Harrison
If you got the quads, you can beat the odds.
Best Lifts: Gym, Contest
Squat: 455#
Bench: 325#, 315#
Deadlift: 521#, 510# trailer
Clean and Press: 220#, 175*5 axle
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Old 01-23-2012, 07:34 PM   #8
BendtheBar
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Quote:
Hungover, this cured it.
I bet.
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Old 01-23-2012, 08:03 PM   #9
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Get it done buddy.

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Old 01-23-2012, 10:35 PM   #10
Trevor Lane
Trevor Lane
wants to be like Kaz
I am a VIKING!
Max Brawn
Points: 9,838, Level: 66 Points: 9,838, Level: 66 Points: 9,838, Level: 66
Activity: 4% Activity: 4% Activity: 4%
 
Trevor Lane's Avatar
 
Urban Sniper Champion!
Join Date: Mar 2010
Location: Colorado Springs, CO
Posts: 2,347
Training Exp: A few
Training Type: SFW!
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
My Mood: Aggressive
Reputation: 57712
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
Default 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
__________________
Quote:
Originally Posted by He-Dan Harrison
If you got the quads, you can beat the odds.
Best Lifts: Gym, Contest
Squat: 455#
Bench: 325#, 315#
Deadlift: 521#, 510# trailer
Clean and Press: 220#, 175*5 axle
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