The abdominater is here

END OF WEEK 9 PICS.

noreply@blogger.com (abdominater) — Sun, 11 Nov 2007 20:14:00 +0000

new pic......bit better but allot of work to go...

IN THE BEGINNING....................(COUGH...LOSER...)

I MADE IT.Results are starting to show. I like a little skinny in some of the shots; maybe i need to eat more. My strenght is so much better. i feel like im flying everytime i get up on the bar. The cardio is getting really draining. when i finnished my 4th round today i had to walk at 2mph for a few minutes before i completed the final 5th round. Im not gonna stop till im ripped like bale in american psycho.

the song is one of my victory songs. everyone has victory songs dont they?

yes yes yes lets kepp pushing.thanx for the support everyone.

noreply@blogger.com (abdominater) — Sun, 04 Nov 2007 21:38:00 +0000

p.s.

can someone put the six pack attack forum address in my comments. i deleted my hisoty folder and i cant find it. idiot

o my god! WTF....!!!

noreply@blogger.com (abdominater) — Sun, 04 Nov 2007 21:13:00 +0000

Today was HARD!

I got a call from my friends this morning when i woke up. They convinced me to do my exercises later on.Today was my first day of week 9 so that was a big mistake. I went to the beach though so maybe my soul got a much needed workout.

When i got home my mam had the heating on for ages. The house was sweltering! and guess what?..........

Our treadmill has a radiater running along its full length to the left!!!!!

Its hard eneough when you start a new 4 weeks of hiit with an extra round. I had to do Rt + Hiit in the dead heat in my house. When i finnished i ran into my garden and collapsed into the wet dirty grass and thanked the heavens i was still alive.i think i was close to sweating blood. what a day. so long to go.....its gonna be hard.......

i have to say. i couldnt have done it if it wasnt for my fall out boy album.i needed some new tunes to invigorate me and fob really hit the spot.

still ere! and sore

noreply@blogger.com (abdominater) — Thu, 01 Nov 2007 17:40:00 +0000

sorry ive been a bi absent recently. i am still here though and finishing week 8 tomorrow. my arms are really getting noticably bigger. the super set of chin ups and wall sits is torture. my arms were throbbing.i thought i was gonna need pain killers!

photo coming soon!maybe tomorrow. i dont know if the difference will transfer to photo but i know its there and i can see and feel it.only half way though! 5 rounds! next week 5 times a week.im gonna do it!!!!!!!!!!!!yaaaaaaaa

week seven. SPARTA!

noreply@blogger.com (abdominater) — Sun, 21 Oct 2007 20:21:00 +0000

This was a tough one. It was refreshing though to know that each exercise was the last round you would have to do. it made you really wanna push it.i did

30 staggered pushups
2x15 expolosive
2x 15 hindu
the pull ups were hard cause im used to the chin ups.i was surprised how it got so much harder by adjusting your hands slighltly.i did it as 6 reps x 5.

then i did my usuall 4 rounds.

by the way i added up the miles that this programme contains of hiit and i came up with 151 miles for my speed.that would take me from the west coust of ireland to the west coust of england!!!!!!! im so pumped.

the soreness is back in my legs now and i love it.

this is sparta.....hehe

noreply@blogger.com (abdominater) — Tue, 16 Oct 2007 17:06:00 +0000

still ere.did the same again. i just want to point out a mistake i made.the dumb bells were 13.8kilos not lbs.Still not much compared to some of you but im getting stronger every day

Week 6! first day.

noreply@blogger.com (abdominater) — Sun, 14 Oct 2007 17:03:00 +0000

this tune makes me go crazy on the treadmill.i luv this album!!!!

wow. tough day. rt and hiit.

This weeks programme took a bit of planning.I had to run from upstairs to the back garden between cetain exercises!I also had to construct a make-shift table from blocks to do the box jumps and bench dip.

This is a leg intensive week. Those walking lunges are real burners.

My main problem was with the toe touchs.i have a real problem kepeping my feet up staraight in the air.i had the same problem with the hip lifts before.

Band Press ...............................................x 25
Box Jump: ...............................................x20
Band Row:................................................x25
Step up: w/o band..................................x 20 on each side w/ 13.6lbs dumbell
Bench dip..................................................x30
Walking Lunges (w/ weights)...............x20 w/ 2x 13.6lbs dumbells
Tricep Extension (behind head)............x15 w black band ( each side)
Toe Touch (Ab crunch)..........................x 30
One arm standing concentration curl...x 25

I also had interval training today. tough day!

i did the usuall

4 rounds of the following rounds

2mins x 8mph
1min x 10mph w 2% grade

ouchh....
i bought some maxi muscle cyclone today in preparation for the spartan workout...

finished week 5 resistance.

noreply@blogger.com (abdominater) — Thu, 11 Oct 2007 16:27:00 +0000

hey warriors.

hope your feeling the burn.
i just started at college today and its been slightly harded to keep my routine together.i have so much respect for you guys who are working full time and doing this programme.you guys are awesome. i think i can see improvemnets. when im actaully doing the exercses my abs look immense. inm getting vainer every day and i love it. week 5 was actaully o.k. the next really crazy workout is gonna be week 7. i think its the spartan workout.wow.it looks terrifieing.

let it burn

Best day yet!! day 1 week 5!!!!!!!!!!!!!

noreply@blogger.com (abdominater) — Sun, 07 Oct 2007 21:39:00 +0000

today ive selecected a track im sure you all know. its really cheesy i know but i think its a great song and one of my fav piano pieces really uplifting...........

Because im catching up with you guys i have no day off till week 10. Today was my first day of week 5 and i had to do my interval training after my reistance training dueto the lack of a 7nth day.Today was also my first day of 4 rounds.i actually did it......great...brilliant....i was so psyched that it was almost easier than my usuall 4 3 rounds.i was punching the air as i ran and ocassionally put my hands in the air as i ran.....loved it....
i did

2 x 8mph
1 x 10mph w/ 2% grade.................... x 4 rounds

for the resistance i did

A1: Ball Pushups (feet on the ball).................................x20
A2: Band Squat and Press..............................................x30
A3: Standing Bent Over Pull Down...............................x20
A4: Hamstring curl w/ stability ball..............................x30
A5: Kneeling Tricep Pressdown.....................................x20
A6: Bicep curl (w/ band attached to the door).............x20
A7: Ball Transfer (arm to leg exchange)........................x30
A8: Superman (with alternating arms and legs)...........x30

Now that ive done this i feel i can do anything on the programme thats yet to come. thanx again everyone from the challange, especially u regulars.u know who u are.....

today i eat

porridge w/ honey

protein shake ( between RT and Hiit)

liver w/ whilemeal bread x 2 slices

3 boiled eggs w/ 2 slices of wholemeal bread

two chicken fajitas( one skinless breast w/ onions and peppers)

organinic peanut butter and a bannana on 4 slices of wholemeal bread.
w/ a protein shake.

diet suggestions welcome.........

done w/ week 4 RT

noreply@blogger.com (abdominater) — Fri, 05 Oct 2007 13:43:00 +0000

I never thought id get the hang of those ball push ups but i did. it wasnt the hardest week but i felt it in my arms the day ater which was cool.i was missing the soreness. after my first day of 6 circuts i cut it down to 3 circuts and upped the reps.im sure i was longer than a minute on some of them but i felt the burn a bit more. mostly 30 reps except for the two arm exercises.

im dreading the extra round and day of interval traning in 2 days.im doing 2mins at 8mph and 1 at 10mph w/ 2% grade for my rounds now. 4 of em is gonna kill me.

im seeing some results i think.which is great becuase im not killing myself.....
i dont do the ab routine like some of you guys....
i want to pace myself because im so scared of burning out....

cheers all

kevin

week 4. first day.

noreply@blogger.com (abdominater) — Mon, 01 Oct 2007 13:38:00 +0000

Today was my first day of week four.its the most frustrating week i think for two reasons

1. ball push ups. (what fresh hell is this)
the truth is i didnt feel any considerable pain from these because they were so difficult to execute. thats the frustrating part.

2. Timimg. i found it impossible to keep checking my phone foe time because it would wreck the momentum. i ended up approximating or doing 20 reps or more.

I did the intermediate level(approx). i did 6 circuts but wasnt exuasted or anything.i felt guilty! i remember after week two (which ended on single leg planks) i was snarling profanities.

my song for ispiration toady is "the greatest love all" by whitney. its about loving yourself which is one of the best reasons to exercise. its also got elements of raising children.you might appreciate that sentiment more than me sickofthegut. im still to selfish and young.

noreply@blogger.com (abdominater) — Sun, 30 Sep 2007 18:45:00 +0000

hey all.
today was my last day of week 3. im anticipating week four with a hint of dread. ive heard its tough. THank god i still have another week left to enjoy only 3 rounds of hiit. that extra round is gonna kill, especially on the day i have to do it after RT. on week 5.

im missin mejustme. Has anyone heard from him. he was one of our most positive and frequent members.hes prob just busy.

LET IT BURN............

KEVIN

let it burn

noreply@blogger.com (abdominater) — Fri, 28 Sep 2007 17:45:00 +0000

http://www.youtube.com/watch?v=PoP0xI-kAYg

LOve this song! gets me through the burn. Not the same burn but it still works.
im half way through week 3 now. love it. ive noticed that my ass has either grown in muscle or ive lost muscle around it. i think glutes is the technical term. I was so stupid in the past only doin the sae situps over and over. my whole body is workin together now and toning up.thanx for all the support so far. still along way to go. this is goin to seem like a holiday in 10 weeks.

let it burn

l8r

week 3

noreply@blogger.com (abdominater) — Tue, 25 Sep 2007 13:16:00 +0000

I agree with everyone on week 3. Not as difficult and i still feel great. It can be difficult the first day to go between sets quikly but once you know which bands to use its easier. heres is a new pic from the start of week 3. it would be silly to expect an improvement already but i think i look a bit more defined when under good lighting. i feek better anyz and i know that for sure. everyone is doin great. i just saw allysn dads week 5 pic and he is really gettin results.

last R-day of week 2

noreply@blogger.com (abdominater) — Sun, 23 Sep 2007 16:55:00 +0000

Hey all. Im still goin strong and looking forward to week 3. I feel allot stronger and there is a noticable dif in my appearance especially in good lighting when im still sweatin after a workout.
I have noticed that several blogs have been inactrive for a while now. its a shame but i can tell alkready that there are plenty of people who are defo gonna get great results.

Thats all for now really. sorry if im not as talkative as usual. I had an important interview to for college recently and im waiting for them to get back to me. i think a made a mess of it.

cheers everyone. be strong

week 2 day 2

noreply@blogger.com (abdominater) — Thu, 20 Sep 2007 15:42:00 +0000

I for one am missing the soreness. Can anyone reckomend some warm ups that might increase my chances of pulling a muscle or two perhaps. Seriously i wanna feel the burn all day.maybe i need to push myself a bit more if i can.

week two is a bit harder for sure.the dive bombs are insane. i had to do 20 then 15 then 13.

the one legged planks are outrageous.

just have to remember
outrageous pain = outrageous abdominals.

i might be starting college in a few days and its gonna be an hour up and back every day on the bus. I wont let it affect my diet or programme. no way hosa.

thanks for the comments everyone.

what im eatin and where im goin

noreply@blogger.com (abdominater) — Tue, 18 Sep 2007 14:08:00 +0000

Im satartin week 2 tomorrow. i cant wait for the change. those bloody cjin ups are still there though.be strong.

im really enjoying my food at the moment and eatin plenty.i surprised that im not gaining weight and i still feel slim.

The pic is of christian bale from american psycho. his body is exactly what i want. really ripped but discrete and slim. what a guy. WHAT IS UR PERFECT MALE BOD. I have been acting so gay since i started this programme.

3rd resistance day

noreply@blogger.com (abdominater) — Mon, 17 Sep 2007 14:48:00 +0000

i said id never do this but here is one of my meals from yesterday. corn fajita, like arnel said w/ 2 fried scrambles egg w/ onion,peppers and salmon. it was pretty o.k.im slowly getting better in the kitchen

as today was last resistance day of week 1 i added some weight. i wore a backpack with an extra 6 lbs( i know its pathetic ) and i did the press ups with the red elastic band around my back. i can still only do bout 12 chin ups with the help of the yellow and green elastics. defo geting stron ger though. im gonna start doing arnels dynamic workout too. mainly because the less time i spent on the treadmill the better!

another day another ab. i wish

noreply@blogger.com (abdominater) — Sun, 16 Sep 2007 18:27:00 +0000

today was my second interval training day. the rounds are pretty intense and i hate not being able to slow down to a walking pace like i usually do to get my breath back. At this moment see how ill ever be able to do more than three rounds.ill just have to suck it up and imagine arnels dissapointed face infront of me.

there was a slight crisis yesterday when my dad came downstairs early yesterday and complained about the smell of sweat. i may have to finnish the programme outside.and i live in ireland.

on a more positive note i managed to go out last saterday night and i only drank 1 pint of dilluted orange.my friends hate me but they'll hate me even more when i look like a porn star.

later...........

2nd resistance day

noreply@blogger.com (abdominater) — Sat, 15 Sep 2007 14:17:00 +0000

thanks for the supportive comments fellas. if you could buy that stuff it would be in my kitchen beside my whey powder.today was my second resistance day. getting better already. i did an extra 5 chin ups in each set. tota.l of 11 w/bands under feet. then i did a 9 to make twenty.excellent.its much easier to stay positive with the support from everyone. sorry about that silly fajita post its just i couldnt figure it out.

keep it up everyone.

fajitas? terrible shape.

noreply@blogger.com (abdominater) — Sat, 15 Sep 2007 14:11:00 +0000

I really cant think why fajita bread would be circular? When you wrap it it has no support on the edges. Even if your smart eneogh to realise this you still have to wrap it really small and shit.i makes no sense whatsoever. Its prob because its cheaper to produce or somthing but i would pay double for some square fajita bread. aarrgggg.....

my first interval training day

noreply@blogger.com (abdominater) — Fri, 14 Sep 2007 20:00:00 +0000

i have been running for a while now, maybe 2 or three months but i had to step it up a bit today for the programme. i ran on 8 mph for 6 mins to warm up and then went between 8 and 1omph for my rounds.i managed to do all three. my treadmill only goes up to 10mph but i just put a bit of an incline on it to give an extra burn. i was so tired after that i just stretched to warm down.
i feel good though and my arms are still sore after yesterday morning! i cant wait to tackle that bar again tommorow.the bar is the enemy and i must crush it, aarrrggg.......

today i had

bowl of porridge w/ honey

3 boiled eggs w/ brown bread

spagetti bolognaise ( prop shouldnt eat pasta, better check that out again?)

Protein shake w/milk

protein shake w/milk

i have been nibbling a homemade protein bar i made all day too. its o.k.

its made from peanut butter, eggg white,oats,protein powder and milk refridgerated.

go go go go go. lovin it

noreply@blogger.com (abdominater) — Fri, 14 Sep 2007 14:14:00 +0000

6.1 feet
174 lbs
36 chest
34.5 waist
36 hips
13 bicep
15.5 neck
16.4% body fat

First day

noreply@blogger.com (abdominater) — Fri, 14 Sep 2007 14:02:00 +0000

Wow.

i cant believe how arnels punnishing workout is. i wouldnt have completed it only for i kept imagining all you guys on the other side of the world getting better abs than me! i never did squats or lunges before because im not into sport an d i get my fitness only in the gym. i used to just worry about my chest and stomach. Not anymore. my entire body is hurting now and i love it.

I think peer pressure is so important. We need to push each other and be mean if we have to. If someone says they want a drink this weekend lets spam him.seriously. i think of this as a a french legion platoon or whatever. Lets pull together and get ripped.

Im glad by the way that im not the only one struggling with the bar. I did 5 sets of 3 and then 3 sets of 6 with the bands underneath me.ouuchhhh....

tomorrow is my second resistance day because i started late ( fractured bone in hand) and i9 know already im gonna do way better.i feel stronger.

keep it everyone and keep in touch