Category: Exercise

28 Day Ab Workout – Week 4

28 Day Ab Workout – Week 4

Week 4 is in the books and I’ve completed the 28 day workout. No more soreness after the workouts, which is nice. It wasn’t too bad since there are just 4 workouts per week and they generally last around 40 minutes. Was it worth it? I’m glad I did it but it’s hard to see visual results after only 28 days. I did drop 6 pounds to 189, so that’s nice to be a little lighter, leaner and stronger. I’ll probably pick it up again after the 4th weekend. Off to Jamaica in 3 days!

28 Day Ab Workout – Week 3

28 Day Ab Workout – Week 3

The workouts this week seem much easier than the previous 2 weeks.  The 1st week was the worst, and the 2nd was a little better (not sore).  This one I wasn’t sore at all, except just a little bit in the chest.  The cool thing is that after the last workout of the week, your abs are sore for about 3 days (at least mine were).  It’s cool because there’s no sit ups, so all of the other exercises are working your core and you don’t even realize it.

My arms are already noticeably bigger, and my abs are a little more defined, just after 3 weeks.  Pretty cool.

I’ll give you one last update after week 4 is done.

28 Day Ab Workout Day 7 – 12

28 Day Ab Workout Day 7 – 12

This is a rest day so take advantage.  I went and played 9 holes of golf, but didn’t do much else.

The next 21 days I’ll write about periodically, but not every day.  As of today I’m halfway through the 2nd week.  I’m not sore like last week in my upper body, so that’s good.  I’m thinking each week will get easier since this week is already easier than last week.

Weight: 192.5

28 Day Ab Workout – Day 6

28 Day Ab Workout – Day 6

Felt pretty good on day 6, but not afterwards.  This is probably the hardest of all the workouts.  My abs were still sore 4 days after the workout.

  • Barbell Deadlift – 3 sets of 10
  • Box Jumb – 3 sets of 10
  • Barbell Power Clean – 3 sets of 10
  • Standard Press Up – 3 sets of 10
  • Standard Burpee with Jump at the Top – 2 sets of 10
  • Assisted Pull up – 2 sets of 10
  • Plank – Hold as long as you can
28 Day Ab Workout – Day 5

28 Day Ab Workout – Day 5

Felt pretty good this morning and still a little sore in the upper body.  Before I started this program I would lift weights, but mostly did the bench and curls.  These workouts are working a lot of different muscles I normally wouldn’t workout.  Here’s the day 5 workout plan:

  • Arnold Press – 3 sets of 10
  • Standing Side Raise – 3 sets of 10
  • Barbell Upright Row – 3 sets of 10
  • Barbell Deep Squat – 2 sets of 10
  • Walking Lunge With Dumbbells – 2 sets of 10
  • Dumbbell Step Up – 2 sets of 10
  • Russian Twist – Perform to failure
  • Side Jackknife – Perform each side to failure

Arms and legs feel fatigued after the workout.  There is no rest day tomorrow, so hopefully I’ll be ready to go and not too sore.

28 Day Ab Workout – Day 4

28 Day Ab Workout – Day 4

Day 4 is a rest day, but I still went and did some cardio for 30 minutes on the elliptical.  I also went on about a 20 minute walk over the lunch hour.  Upper body is still sore, and not sure from what day.

28 Day Ab Workout – Day 3

28 Day Ab Workout – Day 3

When I woke up today I was still a little sore from day 1.  Not too bad though.  Day 3 consisted of the following:

  • Dumbbell Bench Press – 3 sets of 10 reps
  • Deep press-up – 3 sets of 10 reps
  • Dumbbell Press Fly – 3 sets of 10 reps
  • Parallel bar tricep dip – 2 sets of 15 reps
  • Close-grip bench press – 2 sets of 15 reps
  • Lying leg drop – Until you pass out

After this I went on the elliptical for 10 minutes.  I then went and did 10 butterfly curls, and a big dude was watching me do them.  He then told me was filming a dvd on Saturday for his workout program.  He showed me a few exercises for my lats, and then I was completely exhausted after that.  My arms and chest are still humming 4 hours later!

Weight 193

28 Day Ab Workout – Day 2

28 Day Ab Workout – Day 2

Today is a rest day.  Good thing too because I’m very sore from the workout yesterday.  I also slept really well last night after crashing at about 8:45.  Looking forward to day #3!

28 Day Ab Workout – Day 1

28 Day Ab Workout – Day 1

Today I started on the Men’s Fitness 28 day Ab program.  The program can be found at this link:  http://www.menshealth.co.uk/building-muscle/fast/six-pack-workout-programme

Day 1 consists of the following exercises:

  • 3 sets of 10 chin ups
  • 3 sets of 10 barbell chin ups
  • 3 sets of 10 lat pull down
  • 2 sets of 10 standing curl
  • 2 sets of 12 dumb bell hammer curl
  • front plank, hold until you can’t breathe

The chin ups were tough.  I had to add an extra 90 lbs. of support on the last set of 10.  The barbell chin ups were pretty exhausting, and my body really started to feel it.

After the entire workout my arms were like jelly, and they still feel a little tired 4 hours later.  It was a great first workout, and a great shock to my body for the first day.

Weight: 194 lbs.