Abs are coming in and body fat is going DOWN!!

Abs are coming in and body fat is going DOWN!!

Feb 8, 2014

I’ve made some great progress in the last 5 weeks doing the Shortcut to Shred program by Jim Stoppani! (Bodybuilding.com)  I’ve loved the change up of doing a minute of cardio between each set.  It’s kicked my butt and also helped me drop some body fat.  I started the program around 126-127lbs and am down to 119.9lbs in 5 weeks.  About one pound a week, which is perfect speed for me.  I don’t want to drop weight so fast that I’m losing muscle!!  I’ve been (mostly) following his meal plan.  He has REALLY low carbs during this last phase and I haven’t been following that.  After my last competition prep, I haven’t been comfortable going low carb – or low anything for that matter!  Anyway, feeling good, making progress in both physique and PRs, and still enjoying the occasional “cheat”  – that’s all I can ask for!

Picture below was taken yesterday (2/7/2014) in the morning.  Wt: 119.9lbs, BF%: ?? Not really sure, guessing around 18%.  Great place to start!

ABS!

Here is Week 5!

Friday, Day 29: Chest, Tris, Abs.  Warm Up: Step ups for 2 minutes.  Bench Press: 4×6-8 at 80-90lbs; Step Ups: 4×1 minute, ?, 28, 29, 28.  Incline DB Press: 3×6-8 at 35lbs [PR]; DB Clean: 3×1 minute at 30lbs.  Decline DB Press: 3×6-8 at 35-40lbs [PR]; Run in Place: 3×1 minute.  [Anybody else think getting on the damn decline bench is friggin’ hard?]  Dips (assisted): 4×6-8 with 90-70lbs assisting; KB Swing: 4×1 minute with 10lbs, 42, 40, 40, 40.  Close Grip Bench: 4×6-8 at 65lbs; Barbell Clean: 4×1 minute at 45lbs. 16, 15, 16, 16.  Smith Machine Hip Thrust: 3×7-8 at 105lbs; DB Step Ups: 3×1 minute holding 15lb DBs, 22, 22, 22.  Hanging Leg Raises: 3×7-8; Box Jumps: 3×1 minute, 23, 24, 24.

Saturday, Day 30: Shoulders and Legs.  Warm Up: Step ups for 2 minutes.  BB Shoulder Press: 4×6-8 at 65lbs; Step Ups: 4×1 minute, 26, 28, 28, 28.  DB Shoulder Press: 3×6-8 at 30lbs; KB Swings: 3×1 minute at 10lbs, 40, 40, 40.  DB Upright Row: 3×6-8 at 20-25lbs; Run in Place: 3×1 minute.  Squats: 4×6-8 at 135-165lbs [I got 8 reps at 165!! PR!!]; Battling Ropes: 4×1 minute using 5lb plates.  Deadlifts: 4×6-8 at 135-145lbs [another PR]; Med Ball Slam: 4×1 minute using 10lb ball, 52, 50, 49, 49.  Leg Press: 3×6-8 at 180lbs; Mt. Climbers: 3×1 minute, ?, 106, 114.  Standing Calf Raises: 3×7-8 at 105lbs; Skip in Place: 3×1 minute.

Sunday, Day 31: Back and Bis.  Warm Up: Skip in Place for 2 minutes.  Bent Over BB Row: 4×6-8 at 75-80lbs [PR]; Skip in Place: 4×1 minute.  DB Incline Row: 3×6-8 at 30lbs [PR]; Goblet Squats: 3×1 minute at 30lbs, 30, 24, 24.  Seated Cable Row: 3×6-8 at 65-70lbs; Box Jump: 3×1 minute, 24, 24, 25.  BB Shrug: 4×6-8 at 75-85lbs; DB Step Up: 4×1 minute hold 20lb DBs, 22, 22, 22, 22.  BB Curl: 3×6-8 at 50lbs; KB Swings: 3×1 minute at 10lbs, 40, 40, 40.  Seated BB Curl [These are weird.]: 3×6-8 at 38lbs; Med Ball Slam: 3×1 minute using 10lb ball, 52, 46, 47.  Reverse BB Curl: 3×6-8 at 38lbs [PR]; DB Lunge: 3×1 minute holding 20lb DBs, 28, 30, 32.  Behind Back Wrist Curl: 3×6-8 at 38lbs; Battling Ropes: 3×1 minute using 5lb plates, 50, 44, 42.

Monday, Day 32: Chest, Tris, Abs.  Rep range: 16-20! Warm Up: Fake Jump Rope for 2 minutes.  Low Cable Crossover: 3 sets at 12.5lbs; Fake Jump Rope: 3×1 minute.  Cable Crossover: 3 sets at 12.5-7.5lbs; Step Ups: 3×1 minute, 28, 30, 28.  Incline DB Flyes: 3 sets at 15-20lbs; Squat Jump: 3×1 minute, 36, 36, 36.  Cable Overhead Extensions: 3 sets at 20lbs; Box Shuffle: 3×1 minute, 60, 56, 54.  Overhead Extensions: 3 sets at 30lbs [PR]; KB Swing: 3×1 minute at 10lbs; 40, 40, 40.  Rope Push Down: 3 sets at 20lbs; Goblet Squats: 3×1 minute at 30lbs, 27, 27, 27.  Standing Cable Wood Chop: 3 sets at 15lbs; Jump Lunge: 3×1 minute, 42, 42, 42.

Tuesday, Day 33: Shoulders and Legs.  Rep range: 16-20!  Warm Up: DB Step Ups for 2 minutes.  Side Lateral Raise: 3 sets at 5-8lbs; DB Step Ups: 3×1 minute holding 20lb DBs, 22, 22, 22.  Front Cable Raise: 3 sets at 5lbs; Mt. Climbers: 3×1 minute, 52, 53, 54.  Lying Rear Delt Raise: 3 sets at 8lbs; DB Clean: 3×1 minute at 30lbs, 10, 10, 10.  Leg Extensions: 4 sets at 40lbs; Skip in Place: 4×1 minute.  Exercise Ball Leg Curls: 4 sets.  Seated Calf Raise: 2 sets at 200lbs; Med Ball Slam: 2×1 minute using 10lb ball, 49, 44.

Wednesday, Day 34: Back and Bis.  Rep range: 16-20!  Warm Up: Fake Jump Rope for 2 minutes.  Wide Grip Lat Pull Down: 3 sets at 60lbs; High Knees: 3×1 minute, 164, 164, 162.  Behind Neck Pull Down: 3 sets at 40lbs; Box Shuffle: 3×1 minute, 52, 50, 50.  Straight Arm Pull Down: 3 sets at 20-25lbs; Skip in Place: 3×1 minute, 116, 120, 122.  EZ Bar Cable Curl: 3 sets at 15lbs; DB Lunge: 3×1 minute holding 20lb DBs, 30, 30, 30.  Incline Curl: 3 sets at 15-12lbs; Goblet Squats: 3×1 minute at 30lbs, 25, 26, 25.  Hammer Curls: 3 sets at 15lbs; KB Swing: 3×1 minute at 10lbs, 40, 40, 40.

Thursday was rest day!  It was a great week and I’m feeling really motivated and really excited about the progress I’ve been seeing!  Finally feeling like I can start a competition prep in the best place possible!!!  Watch out stage, here I come!!

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