[quote]Spidey22 wrote:
[quote]ebomb5522 wrote:
[quote]Spidey22 wrote:
[quote]ebomb5522 wrote:
11.27.11
Cardio + Forearms + Abs
Max OT Stairmaster
16 minutes
Calories: 357.8
Distance: 2.75 miles
Avg Steps/Min: 131
Ab Giant Set
Standing Rope Crunch (6 sex ecc)/reverse decline situps/standing rope crunch/jump rope
8/failure/failure/100 skips
X 3
BRUTAL
Hammer Curl RP Set (3 second eccentrics)
40 x 12, 7, 4
Just the usual off day cardio and abs.
I tried something a bit different with abs today by throwing in the high intensity jump rope as a part of the superset. Wheneer I combine sprinting of sorts with ab work, I always feel my abs working a ton more, so I’ll be doing stuff like this more often : ). I have heard/read that high intensity sprinting or cardio work coupled with abdominal exercises can help burn abdominal fat more so than just sprinting or doing cardio alone. While I’m certainly not really trying to maintain a 6 pack now, it would be nice to see how long I can keep my abs…maybe until 225-230!
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Correct me if I’m wrong man, but I thought you were pretty damn lean when you ‘bulked’ last time. I think you were around 220, and still had visible abs, didn’t you??
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If you refer back to the pic I posted a few pages back, that was me around 220 my last ‘offseason’. I still had abs, but I think this time around, I will be even leaner at that weight.
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Ohh I see. Once you’ve dieted for a show, I guess the definition of ‘lean’ probably takes on a whole new meaning. lol. You’re saying you will probably hit 220 again, but leaner this time, what do you attribute that too? Do you think your diet is much improved from your last bulk?
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I’ll definitely hit well over 220. My goal actually is to get up to around 235-240 and sit there for a while in an attempt to gain as much strength and muscle as possible at 13-16 percent body fat (which is what I estimate I’ll be at that weight). I say that percent range because that tends to be, in my personal experience, the range where you can push strength up the best while also gaining muscle at a good rate.
I attribute the leanness at this weight really to muscle maturity, the post-contest rebound, and knowing how to train/do cardio better than I did before. For instance, I started my last bulk around the same bodyfat that I am now and I weighed 205-207 at the time, this was May 2010. So, starting at a very lean weight helps mitigate fat gain a ton. That being said, leanness isn’t my number 1 goal at all, I could care less if I keep my abs etc because it’s time to put on some mass, and that can’t be done without a little fat gain for sure.
