Jimmy wants abs.

#1
Jimmy,
You said that you wanted to have defined abs, and several others of you have sent me a PM about working out/ getting fit for the New Year. Ok this is my routine.

Mon: 5:30 AM run five miles.
Gym after work.
45 min cardio
Abdominals workout
chest, triceps, legs workout

Tues: 5:30 AM run five miles
Gym after work
45 min cardio
Abdominals workout
back, biceps, shoulders

Wed: 5:30 AM run five miles.
Gym after work.
45 min cardio
Abdominals workout
chest, triceps, legs workout

Thurs: 5:30 AM run five miles
Gym after work
45 min cardio
Abdominals workout
back, biceps, shoulders

Fri: 5:30 AM run five miles.
Gym after work.
45 min cardio
Abdominals workout
chest, triceps, legs workout

Sat: 5:30 AM run five miles
Gym after work
45 min cardio
Abdominals workout
back, biceps, shoulders

Sun: Off

Abdominals: floor crunches 3 sets of 50, twisting crunches 3 sets of 50, hanging raises, 2 sets of 15, decline bench broomstick twist 3 sets of 20

Chest: incline bench press 1 set light warm up then 4 sets of 10, incline dumbbell fly 3 sets of 10, wide arm push-ups 50.

Shoulders: bent over runners 4 sets of 25, Smith machine shoulder press 3 sets of 10, seated lateral raises 2 sets of 10, punching dumbbells (use 10lb dumbbells) 1 set.

Biceps: barbell curls 3 sets of 10, reverse grip barbell curls 2 sets of 7, incline dumbbell curls 3 sets of 10, preacher bench curls 3 sets of 10, 21’s.

Triceps: overhead rope pull downs 3 sets of 10, 45 degree extensions 2 sets of 10, cable press down 3 sets of 10, triceps dips 3 sets of 10

Back: pull downs 3 sets of 10, seated rows 3 sets of 10, dumbbell rows 2 sets of 10, dumbbell shrugs 2 sets of 10, hyperextensions 3 set as many as you can do, upright rows 3 sets of 10, chin ups 15

Legs: Smith machine squats 3 sets of 10, leg extensions 3 sets of 10, lying leg curls 2 sets of 10, dumbbell half lunges 2 sets of 10, seated calf raise 3 set of 10, leg press super set.

Diet: I eat almost the same thing every day. I allow myself one meal a week to eat what ever I want.

Breakfast: 2 hard boiled eggs, banana, ½ cup of oatmeal.
Snack: 3/4 cup skim milk with protein powder.
Lunch: Grilled chicken breast, spinach salad with vinegar and a diet peach Snapple.
Snack: Apple or pear.
Dinner: Grilled or poached salmon, can of green beans, sugar free jello & diet peach snapple.
 

FAZ8218

Good eeeeeeeevening.
Wackbag Staff
#2
Holy fuck I'm sore just from reading that.:rolleyes:
 

Chino Kapone

Yo, whats wrong wit da beer we got?
#3
Jeezus Turtle..... i wish i had that dedication. There is just too much good food out there.
 

roche

i am lame
Wackbag Staff
#5
5:30? Ouch......

5 miles? Damn.....

I guess I will never have a V. Gimme 500 yards sometime around noon, if I feel like it, then maybe I might be in.

I have no problem with the food though. Guess that is the thing keeping me from being a total fatass.
 

Chino Kapone

Yo, whats wrong wit da beer we got?
#6
I agree, that is why I look forward to that meal every week. Makes it special.
Thats some serious discipline.

Do you prep your food each night or at the begining of the week? My typical prepped lunches are a can of tuna mixed with lemon juice, pepper and relish served on a whole grain english muffin.

Next week im going to make an attempt at going to my gyms 515am p90x class. I want my six pack back more than anything else right now. Im 200lbs now, and am wanting to get back down to 175.

Can you describe that decline bench broomstick twist a bit better? Are you sitting up with your abs flexed and twisting?
 

TallBaby

Unregistered User .
#7
I think I'll just get the tattoo that makes me look like I have abs on my gut.
 
#8
Can you describe that decline bench broomstick twist a bit better? Are you sitting up with your abs flexed and twisting?
Hook legs and sit on decline bench. You should be at a 65-75 degree angle to the floor. Rotate at the waist 45 degrees to the left, back to center then to the right. Keep back straight.
 

Chino Kapone

Yo, whats wrong wit da beer we got?
#9
Hook legs and sit on decline bench. You should be at a 65-75 degree angle to the floor. Rotate at the waist 45 degrees to the left, back to center then to the right. Keep back straight.
Thats what i thought, i normally use a 15lb medicine ball, but i think you probably get better extension with the broomstick.
 
#10
I admire your dedication Turtle. You've just motivated me to start working out again.
 

THE FEZ MAN

as a matter of fact i dont have 5$
#11
im so lazy i didnt get much past "run five miles" before work. if i ran 5 miles before work i would not be able to work
 

Kris_LTRMa

LoseTheRadio.net's Ma
#12
My lower back spasmed just reading your routine, Turtle. I admire your sticktoittiveness but ... wow just wow
 

Beeman99

Registered User
#13
Jimmy,
You said that you wanted to have defined abs, and several others of you have sent me a PM about working out/ getting fit for the New Year. Ok this is my routine.

Mon: 5:30 AM run five miles.
Gym after work.
45 min cardio
Abdominals workout
chest, triceps, legs workout

Tues: 5:30 AM run five miles
Gym after work
45 min cardio
Abdominals workout
back, biceps, shoulders

Wed: 5:30 AM run five miles.
Gym after work.
45 min cardio
Abdominals workout
chest, triceps, legs workout

Thurs: 5:30 AM run five miles
Gym after work
45 min cardio
Abdominals workout
back, biceps, shoulders

Fri: 5:30 AM run five miles.
Gym after work.
45 min cardio
Abdominals workout
chest, triceps, legs workout

Sat: 5:30 AM run five miles
Gym after work
45 min cardio
Abdominals workout
back, biceps, shoulders

Sun: Off

Abdominals: floor crunches 3 sets of 50, twisting crunches 3 sets of 50, hanging raises, 2 sets of 15, decline bench broomstick twist 3 sets of 20

Chest: incline bench press 1 set light warm up then 4 sets of 10, incline dumbbell fly 3 sets of 10, wide arm push-ups 50.

Shoulders: bent over runners 4 sets of 25, Smith machine shoulder press 3 sets of 10, seated lateral raises 2 sets of 10, punching dumbbells (use 10lb dumbbells) 1 set.

Biceps: barbell curls 3 sets of 10, reverse grip barbell curls 2 sets of 7, incline dumbbell curls 3 sets of 10, preacher bench curls 3 sets of 10, 21’s.

Triceps: overhead rope pull downs 3 sets of 10, 45 degree extensions 2 sets of 10, cable press down 3 sets of 10, triceps dips 3 sets of 10

Back: pull downs 3 sets of 10, seated rows 3 sets of 10, dumbbell rows 2 sets of 10, dumbbell shrugs 2 sets of 10, hyperextensions 3 set as many as you can do, upright rows 3 sets of 10, chin ups 15

Legs: Smith machine squats 3 sets of 10, leg extensions 3 sets of 10, lying leg curls 2 sets of 10, dumbbell half lunges 2 sets of 10, seated calf raise 3 set of 10, leg press super set.

Diet: I eat almost the same thing every day. I allow myself one meal a week to eat what ever I want.

Breakfast: 2 hard boiled eggs, banana, ½ cup of oatmeal.
Snack: 3/4 cup skim milk with protein powder.
Lunch: Grilled chicken breast, spinach salad with vinegar and a diet peach Snapple.
Snack: Apple or pear.
Dinner: Grilled or poached salmon, can of green beans, sugar free jello & diet peach snapple.

so what you are trying to say is you are a musclehead that could kick the shit out of Fleaman, awesome :D

you know, I used to try and do a routine like that, but all I did was gain more weight from it. Now I just try to run at least 2-3 miles per day at the gym, and alternate my weights/body part during the week.
 

Kris_LTRMa

LoseTheRadio.net's Ma
#14
well, since the just worked out thread is still being held hostage along with the rest of the bizarro forum, I'd like to report that I was at the gym today. Did not do anything as intense as Turtle, but I did enough....my jelly belly is even starting to firm up (not just from today - duhhh) :D
 
#15
Genetics has something to do with it. Even when I was 145 lbs and worked out 6 days a week, I had no more than a 2-pack.
 

HummerTuesdays

Another girrrrl!!!
#16
Um, yeah. I'm starting Nutrisystem tomorrow to try to drop the 6 or 7 lbs I put on over the last 6 months. I just don't have that kind of dedication. Or time.
 

Chino Kapone

Yo, whats wrong wit da beer we got?
#17
Um, yeah. I'm starting Nutrisystem tomorrow to try to drop the 6 or 7 lbs I put on over the last 6 months. I just don't have that kind of dedication. Or time.
Nutrisystem to drop 6-7 pounds? Wouldnt it be better used if you were trying to drop 25-30lbs?
 

Budyzir

There's nothing quite like a shorn scrotum.
#18
When I was playing Rugby, in college and then later in the Navy, I was working out regularly too but, when I stopped playing I packed it on. That and the fact that my hip is kaput doesn't help either.

This year I planning to get my hip fixed, once that's done I'm starting a routine again. I really hate my present condition.
 

LiddyRules

The 9/11 Moon Landings Were An Outside Job
#19
Who has the 3 hours to run 5 miles a day?
 

HummerTuesdays

Another girrrrl!!!
#20
Nutrisystem to drop 6-7 pounds? Wouldnt it be better used if you were trying to drop 25-30lbs?
I can't wait that long. :icon_mrgr I'd rather go on it now to avoid becoming a fatty pig fatty, instead of getting that fat. 25-30 lbs would require a new wardrobe, and I don't have that kind of money.

I will also being going to the gym (30 minute routine) & doing 8 Minutes in the Morning. Nutrisystem will keep me from over eating on a daily basis.
 

jimmyjimjimz

Wackbag's version of The Miz
#22
Yeah, I NEED to lose weight. Most of my pants don't fit me anymore. I wanna go back to the gym, but I havent worked in like 2 months, so I dont have the money to join, which sucks. It's too cold to go out and walk, too, so that sucks. I guess all I can do is play Wii Sports.
 
#23
pushups, situps, pushups, situps, pushups, situps, pushups, situps, pushups, situps, pushups, situps, pushups, situps.

(repeat)

I usually do 25 of each every other day. Or well, maybe twice a week lately. It works, but I should start running or riding more often.. perhaps judo & stuff that will stretch my stringy as out. Feels like my strength doubles when I'm well stretched. (duh)
 
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