NotTooLate's *Goin' for a 2 Pak* lol

[NotTooLate]

Ok, I feel like an idiot and I'm not entertaining like SOME people on here! But I'm going to start this journal because I need help to get a 2 pack by summer. A 6 pack is way out of my reach lol Since I have lame underdeveloped abs due to years of neglect and not enough sex haha I'm going to need some help developing some muscle there. Here is what I'm doing now which I'm pretty happy with but I am willing to change or add to the ab work anything that will help. Keep in mind that I can barely do the ab work using my own weight so don't suggest using 100 pound weight crunches

Day 1 starting with bench press

Chest
Bench press 1X10@40 lbs, 1X10@50 lbs
Flat dumbbell presses 1X10@15, 2X10@17.5 lbs ea. side
Incline dumbbell presses 3X10@17.5 lbs ea. side

Shoulders
Barbell hang clean - military press combo 1X10@40
Barbell hang clean 1X10@50
Upright barbell rows 3X10@40 lbs
Seated dumbbell presses 3X8@15 lbs ea. side

Triceps
Triceps dips 3X10
Cable pull-downs 3X10@60 lbs
Triceps kickbacks 3X10@17.5 lbs ea. side

Abs
Incline board crunches 40 reps
High pulley crunches 2X50@100 lbs
Torso raises 40 reps

Day 2 rest

Day 3 starting w/BB squat

Legs
Barbell squats 3X10@50 lbs
Leg press 2X15@120 lbs, 1X15@140 lbs
(This week I also tried the suggestion that Fiend made to Ironic to do 100 reps on the leg press machine I did 100 reps @ 100 pounds. Then I did my regular routine on the leg press)
Seated leg curls 3X10@80 lbs
Seated leg extensions 3X10@70 lbs

Buttocks
Machine standing leg extensions 3X10@160 lbs ea. side
Cable kick-backs 2X25@50 lbs ea. side

Abs
Incline board crunches 50 reps
High pulley crunches 2X50@100 lbs
Torso raises 40 reps

Day 4 rest

Day 5 starting w/deadlifts

Back
Deadlifts 1X10@80 lbs, 1X8@90 lbs, 1X6@100 lbs
Bent barbell rows 2X10@55 lbs, 1X8@60 lbs
One arm dumbbell rows 3X10@25 lbs each side
Lat pull-downs 3X10@50 lbs, 1X10@62.5 lbs
Bench torso extensions 25 reps

Biceps
Barbell curls 1X10@35 lbs, 1X10@40 lbs, 1X7@50 lbs
Concentration curls 3X10@17.5 lbs ea. side
Curls 1X10@20 lbs, 1X5@20 lbs, 1X3@22.5 lbs ea. side
Hammer curls 3X10@17.5 lbs ea. side

Abs
Incline board crunches 40 reps
High pulley crunches 2X50@100 lbs
Torso raises 40 reps

Day 6 rest

Day 7 cardio: 1 hour treadmill and/or skipping rope

I think I'm going to have to increase cardio a bit but I don't want to burn any hard earned muscle. I need to add some ab exercises. Any suggestions would be helpful.

[IronIc]

Hi Melanie! Welcome to the jungle ... I mean the OV35 Journals section

GJ on the 100-rep leg presses. Aren't those da bomb?

How often do you do cardio? I just go 4x weekly 20-30 minutes. As long as my diet is spot on that is all I need. There's others who do alot more. But IMO diet is more important than alot of cardio

I'm so glad you're here!

[Tifflex]

Welcome Not too late and good luck with your 2-pack.

I think you're doing enough ab work. Remember your abs/core get work from heavy squatting and deads. You're well on your way!

Also, abs are made in the kitchen so don't forget about nutrition.

[Hibiscus09]

[QUOTE=NotTooLate;113513241]Ok, I feel like an idiot and I'm not entertaining like SOME people on here! But I'm going to start this journal because I need help to get a 2 pack by summer. A 6 pack is way out of my reach lol Since I have lame underdeveloped abs due to years of neglect and not enough sex haha I'm going to need some help developing some muscle there. Here is what I'm doing now which I'm pretty happy with but I am willing to change or add to the ab work anything that will help. Keep in mind that I can barely do the ab work using my own weight so don't suggest using 100 pound weight crunches

[quote]

You need to add lots of sex into your list of exercises!

I agree with Tiffany. A lot of getting your abs to show has to do with nutrition and having your body fat low enough for them to show. I know mine don't even think about showing until I'm at least 15% body fat (but that varies with people). Right now my body fat is at around 18% and there is nary an ab to be found.

I'm glad you've started a journal! It helps to receive encouragement along the way.

[joed]

Welcome to the journals. Mind if I tag along for the ride?

[ntrllftr]

"I did 100 reps @ 100 pounds"

Wow That must have been a real burn out. JEEEZZZZZ!

Originally Posted by IronIc

Hi Melanie! Welcome to the jungle ... I mean the OV35 Journals section

GJ on the 100-rep leg presses. Aren't those da bomb?

How often do you do cardio? I just go 4x weekly 20-30 minutes. As long as my diet is spot on that is all I need. There's others who do alot more. But IMO diet is more important than alot of cardio

I'm so glad you're here!

I agree you need cardio and a good diet to get the abs to show.
You can do all the crunches in the world and never see your abs without the combo.

[batteryrequired]

Originally Posted by NotTooLate

Ok, I feel like an idiot and I'm not entertaining like SOME people on here! But I'm going to start this journal because I need help to get a 2 pack by summer. A 6 pack is way out of my reach lol Since I have lame underdeveloped abs due to years of neglect and not enough sex haha I'm going to need some help developing some muscle there. Here is what I'm doing now which I'm pretty happy with but I am willing to change or add to the ab work anything that will help..

Oh you will get waaaay to many offers to help with part of this....lmao.

Stick to the plan and a 6 pack is not that unrealistic at all. Good luck!

[NotTooLate]

Originally Posted by IronIc

Hi Melanie! Welcome to the jungle ... I mean the OV35 Journals section
GJ on the 100-rep leg presses. Aren't those da bomb?
How often do you do cardio? I just go 4x weekly 20-30 minutes. As long as my diet is spot on that is all I need. There's others who do alot more. But IMO diet is more important than alot of cardio
I'm so glad you're here!

Thanks Penny
The leg presses were ok while I was doing them and even afterwards but the next day my butt was sore lol They should call them butt presses haha
I used to do a lot of cardio and then I reduced it to one day a week for 60 minutes on recommendation of my professional bodybuilding friend that's giving me pointers. She said that I will burn muscle if I do more than 20 minutes 3 times a week but I think I have to do more for awhile to get rid of more of this fat. The thing is I feel so skinny after having been so fat that I'm afraid to lose more weight or I might not be able to find myself haha

Originally Posted by thinton

Welcome Not too late and good luck with your 2-pack.
I think you're doing enough ab work. Remember your abs/core get work from heavy squatting and deads. You're well on your way!
Also, abs are made in the kitchen so don't forget about nutrition.

Thanks thinton. That's exactly what my BB helper told me.
I am pretty good on the nutrition so I'm not worried about that. If anything I don't eat enough.

Originally Posted by Hibiscus09

You need to add lots of sex into your list of exercises!
I agree with Tiffany. A lot of getting your abs to show has to do with nutrition and having your body fat low enough for them to show. I know mine don't even think about showing until I'm at least 15% body fat (but that varies with people). Right now my body fat is at around 18% and there is nary an ab to be found.
I'm glad you've started a journal! It helps to receive encouragement along the way.

I wish I could add lots of sex! *pout*
According to the stupid military website my body fat is 25 % which has totally depressed me. It's going to take a lot of work to get down to 15%. I do think I need to pump up my abs though. Even with low body fat you have to have abs in order to see any

Originally Posted by joed

Welcome to the journals. Mind if I tag along for the ride?

Sure, bring a pillow and a blanket in case you fall asleep

Originally Posted by ntrllftr

"I did 100 reps @ 100 pounds"
Wow That must have been a real burn out. JEEEZZZZZ!
I agree you need cardio and a good diet to get the abs to show.
You can do all the crunches in the world and never see your abs without the combo.

Hi ntrllftr The leg press was ok, I just shouldn't have done my usual routine after the 100 lol

Originally Posted by batteryrequired

Oh you will get waaaay to many offers to help with part of this....lmao.
Stick to the plan and a 6 pack is not that unrealistic at all. Good luck!

Sure, you guys are all talk and no action!
Thanks for your support on the 6 pack. I'll be totally happy if I can get a 2 pac.....oh wait, isn't that a rapper? lol

[NotTooLate]

Today was back day and I totally missed the gym because a friend had a family crisis and I had to help her avert disaster. I would rather have gone to the gym!
Diet was rotten today too because of not sticking to the schedule and being out of my hood

coffee, multivitamins, amino acid complex, omega 3-6-9, vitamin C
baked samosa with spinach and potato
curried beef bun (this was not good but I had no other choice at the time)
salmon sauteed with onions in a fat free olive oil spray on whole wheat bread
raw oatmeal with raisins, dried banana and almonds in slim milk
fat free cocoa with a dab of honey in skim milk
banana
fat free vanilla yogurt with a few small frozen fresh blueberries

[Fiend_73]

Originally Posted by NotTooLate

on recommendation of my professional bodybuilding friend that's giving me pointers.
She said that I will burn muscle if I do more than 20 minutes 3 times a week but I think I have to do more for awhile to get rid of more of this fat. The thing is I feel so skinny after having been so fat that I'm afraid to lose more weight or I might not be able to find myself haha


I wish I could add lots of sex! *pout*

Out of curiosity, who's your friend?
IMHO, I think you are right. This whole business about cardio burning muscle started with the ectomorphs. If you have excess bodyfat, you can do more cardio until the excess is gone (up to a point of course), then you need to worry about burning muscle tissue.
Oops, welcome to the journals! I'm glad you started one!

I might be able to help out with that after the show in Vancouver.

[NotTooLate]

Originally Posted by Fiend_73

Out of curiosity, who's your friend?
IMHO, I think you are right. This whole business about cardio burning muscle started with the ectomorphs. If you have excess bodyfat, you can do more cardio until the excess is gone (up to a point of course), then you need to worry about burning muscle tissue.
Oops, welcome to the journals! I'm glad you started one!

I might be able to help out with that after the show in Vancouver.

Hi Fiend Did you see that I stole a look in Ironics journal and tried the 100 leg presses you challenged her with?
Justine Dohring is a national level bodybuilder and she helps me over the internet along with other female bodybuilders. The internet has given us the most advantageous opportunities of all time. She is quite serious about my not doing more cardio than that and I believe her, she knows what she is doing, but I might have to sacrifice some muscle for a few weeks to get thinner. I'll have to be very careful to work it out exactly.

About helping me out with a certain activity........well.........you better be careful for what you wish for lol