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!

Sounds like a reasonable and solid plan TL.

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

Best of luck!

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?

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

That's the whole idea:y:

I bet.

Get it done buddy.

Sent from my PC36100 using Tapatalk

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