Getting a sixpack

[celeryBADboy]

Ive been training on a Domyos Fitness Cube for 2 hours everynight its doing good reckon my pack will be back soon.

[razor]

Ive been training on a Domyos Fitness Cube for 2 hours everynight its doing good reckon my pack will be back soon.

 

[TheHowieLama]

Just about.

 

Yeah, four in the fridge and one in his hand.

[Jairzinho]

Yeah, four in the fridge and one in his hand.

 

I'm actually having a few months off drinking. And I've given up smoking.

 

I've never felt worse in my fucking life.

[TheHowieLama]

Get better fella, in the end all you have is your health, especially after you lose your teeth.

[Jennings]

At 6'3" I'm aiming at 13 stone. I'll be seriously fucking thin then. The plan after that is to up the food intake a little as I do more exercises. Made up with how it's going in just a couple of months though.

 

What is this Scooby plan for pullups?

 

Pullups For Total Beginners - Scooby's Home Workouts

[VladimirIlyich]

 

At 6'3" I'm aiming at 13 stone. I'll be seriously fucking thin then. The plan after that is to up the food intake a little as I do more exercises. Made up with how it's going in just a couple of months though.

 

What is this Scooby plan for pullups?

 

The Scooby plan is plenty of snacks.

[Jairzinho]

The Scooby plan is plenty of snacks.

 

You haven't got a clue.

[Tossed and blown]

Pullups For Total Beginners - Scooby's Home Workouts

 

Cheers, going through the 'Convict Conditioning' series now, but will add in some of these as a variation. Are these full pullups, ie from extended elbow up to chin on bar, or half pullups where the elbows stay flexed? Full one-arm pullups is the ultimate goal, I reckon it'll take nine months from now.

[Hooch]

This thread needs some Section 31 to put you vain bastards in your places.

 

Six packs are for gays.

[celeryBADboy]

Brilliant site

[Elite]

Currently doing Insanity to get ripped for summer. Here's my diet:

 

Brekkie: 2 wholemeal bread and wholegrain peanut butter, 1x apple

Lunch: Chicken Breast and green beans, 2x tangerines

Tea: Salmon/chicken, Jacket spud, Green Beans

Supper: Greek Yoghurt and Mixed Berries or Chopped Apple.

 

It's not perfect I know but far better than I was eating and hopefully It'll help get me to 10% BF in about 2 months. Currently about 14-15% BF.

[bri]

those insanity workouts look good. You can torrent them all if you need to. Just as a guide pro footballers, athletes will work with 4 to 5% BF, 10% will be a hell of an achievement

 

Just started deadlifting and squating. Taking it easy on the weight in case the back goes but I've noticed a solidity through the core coming on.

 

Working up to 5 rep max, went to 3 today but I don't think it's worth it.

 

Agree it's all about the diet. lay off the ale and the diet improves. Sucker for a biscuit and kit kat though.

 

Stir fry chicken (prawn, beef), veg with noodles as an optional evening meal.

[Elite]

those insanity workouts look good. You can torrent them all if you need to. Just as a guide pro footballers, athletes will work with 4 to 5% BF, 10% will be a hell of an achievement

 

Just started deadlifting and squating. Taking it easy on the weight in case the back goes but I've noticed a solidity through the core coming on.

 

Working up to 5 rep max, went to 3 today but I don't think it's worth it.

 

Agree it's all about the diet. lay off the ale and the diet improves. Sucker for a biscuit and kit kat though.

 

Stir fry chicken (prawn, beef), veg with noodles as an optional evening meal.

 

Insanity is really good, it's not just a rip off fad (I never bought it anyway), it really does work you as long as you push yourself. Gets you proper fit too, which is another benefit.

[don]

Google Stronglifts 5x5

 

Best training I've ever done

 

The strength gains from this are amazing if you can stick to 12 week program

[Elite]

Wrong thread!

[don]

Yeah, I should of worded my post better.

 

The Stronglifts program is all compound movements, Squat, Deadlift, Bench Press, Bent Over Row and Military Press. All these exercises are very demanding on your core. Get your diet squared away and stick to the program and you'll get pretty ripped with great abs.

[Tossed and blown]

Things progressing pretty well now, weight wise I'm below 85kg so only a couple of kilos to go to target (I think). Upper body now resembles a slightly malnourished extra from 300* but just a little bit of belly fat to go for the full sixpack.

 

Whoever talked about lifestyle changes on here was spot on, pretty much eating salad with fish / eggs / steak. Very slowly upping the workouts and had two really good sessions with a personal trainer too. Currently have a shoulder pull which prevents us doing pressups and this frustrates me so much more than I would have expected.

 

Ridiculous target or not, I reckon I'm about 5 weeks off a pretty decent core physique.

 

*not the mutant / hunchback one, obviously

[Chocoholic]

Looking for bodyweight exercises to do at home, I hit upon this site and a pic of the most glorious arse one could wish for!

 

Top-20-bodyweight-exercises-for-building-muscle-strength/

 

At no 15, there's the following, with a pic to illustrate the second paragraph...

 

15) Single Leg Hip Thrust

 

While pistol squats take care of most of your lower body needs you may want to include some hip extension work to make sure you have all your bases covered.

 

 

 

This is especially important for girls who want an ass you can rest a drink on.

 

A great bodyweight exercise that does that for you is the single leg hip thrust.

 

Set up two benches, put your upper back on one and one foot on another with the non working leg bent and up near your chest.

 

Now let your hips drop down toward the ground as low as you can. Drive your heel into the bench and lift your hips all the way up, while consciously contracting your glute.

 

After you can knock out 15-20 reps with perfect form while keeping your hips stabilized and not hyperextending your lower back I’d throw some chains or band resistance over your waist.

 

 

 

The only downside - and it's not an inconsiderable one - is that if you got your dick in there, she's got so much strength and control of her rear musculature, there's a chance that you may never see it again! But man, what a way to go!

 

WANT! :drool:

[Pony Princess]

Anyone been getting into the kettle-bells lately? Now c'mon, it has the word 'bell' in it. No sniggering. This is serious business. I've been mixing them with my usual weights and jogs.

 

Gotta say, 45 minutes with the kettle bells and a jog and I feel like I've been physically assaulted and not in a sexual way, but assaulted in that 'dang, really good workout' way. Anyone else tried them, want to share some good exercises etc?

 

This thread is so alpha male, I love it.

[Johnny Cougar]

Anyone been getting into the kettle-bells lately? Now c'mon, it has the word 'bell' in it. No sniggering. This is serious business. I've been mixing them with my usual weights and jogs.

 

Gotta say, 45 minutes with the kettle bells and a jog and I feel like I've been physically assaulted and not in a sexual way, but assaulted in that 'dang, really good workout' way. Anyone else tried them, want to share some good exercises etc?

 

This thread is so alpha male, I love it.

 

When they 'six pack' David, Strongbow doesn't count. Even with Blackcurrant.

[Pony Princess]

When they 'six pack' David, Strongbow doesn't count. Even with Blackcurrant.

 

C'mon man, weekend binge drinking doesn't count! Although I sometimes lose track of the difference between 'binge' and '48 hour black-out, police cell bender'.

[Rapey Hugh]

C'mon man, weekend binge drinking doesn't count! Although I sometimes lose track of the difference between 'binge' and '48 hour black-out, police cell bender'.

 

Generally the midgets in the motel room are still alive in the former, at least that's how I differentiate.

[Pony Princess]

Generally the midgets in the motel room are still alive in the former, at least that's how I differentiate.

 

Kid's parties are always a bit of a nightmare, I find

[Tossed and blown]

I've pretty much done this now. Weight varies from 81-82kg and have pretty decent abs, despite not doing a lot of working out. As someone said, it has required a complete lifestyle change which I'll have to stick to if I'm to maintain it, but the hardest part is done now.

 

The most relevant pieces of advice (to me anyway) have been to cut out the bread / spuds etc and buy the convict conditioning book. Thanks GF!