6 Week Power ab workout

Phase 1 week ( 1-2 )


Train with heavy weight and low reps to build up your abs and make them stronger. Contrary to popular belief trainin with high reps isn't the best way to increase ab or strength. The abs are like other muscle fibers in the body -  to make them bigger, use heavier resistance with a low-to-moderate rep range.

Exercise                                         Sets/Reps or Time                Rest
Weighted Plank                              2/30 sec.                              2 min.
One-Arm Deadlift                          2/6 reps ( each side )            2 min.
Medicine-Ball Hip Thrust              2/8-10 reps                           2 min.
Dumbbell Crunch                          2/6-8 reps                             2 min.


Phase 2 week ( 3-4 )

This phase emphasizes circuits with no rest between sets to start building endurance and intensity as well as add some variety to your routine. During this phase, perform the exercises in a non stop circuit. Do two circuits the first week and three the second ( this is also known as a giant set ). Perform this workout three times a week the end of any routine, resting at least one day between ab workouts.

Exercise                                          Sets/Reps                               Rest
Exercise-Ball Rollout                      2-3/10-15                            none
On Incline                                  
Dragon flag                                       2-3/8-12                                  none
Standing Cable Crunch                  2-3/10-12                            none
Decline Russian Twist                    2-3/8-10 ( each side )        none

Phase 3 week ( 5-6 )

Perform supersets that hit al abdominal muscles for complete development of strength, stamina and mass.
Supersets keep intensity high while you focus on each of these three aspects of muscular recruitment.

Do not rest between exercises within a superset, but rest one minute between supersets. Perform two of each superset during week 5 and three of each superset in week 6. Do this workout three times a week at the end of any routine, resting at least one day between ab workouts.

Core superset

Exercise                           Sets/Reps                                   Rest
Weighted Plank                2/30 sec.                                    none
-Superset with-
Woodchop                        2/15 reps ( each side )               1 min.

Strength Superset

Exercise                           Sets/Reps                                    Rest

Standing Cable Crunch    2/6-8                                           none

-Superset with-

Cable Reverse Crunch     2/6-8                                           1 min.

Endurance Superset

Exercise                                      Sets/Reps                           Rest

Medicine-Ball Crunch/Throw     2/20-30                              none

-superset with-

Standing Cable Oblique Crunch  2/20-30 ( each side )          1 min.

Protein shakes recipes

Black forest protein shake

Ingredients

2 scoops DailyBurn Fuel-6 in chocolate
1 cup unsweetened almond milk, soy milk or skim milk
1 banana
1 heaping cup frozen dark sweet cherries
3-5 ice cubes

Preparation

1. In a blender, mix until smooth.

Snickers protein smoothie

Ingredients

• ¾ c cottage cheese
• 1 Tbsp vanilla protein powder .. or ½ scoop (** any combination of vanilla, caramel, and chocolate protein powders work well, depending on personal taste)
• 1 Tbsp unsweetened cocoa powder
• 2 Tbsp sugar-free chocolate syrup (** I like Starbuck's)
• 2 Tbsp sugar-free caramel syrup (** I like Starbuck's)
• 2 Tbsp natural peanut butter
• ½ tsp xanthan gum or ¼ tsp chia seeds for thickening (optional)
• ¼ -1/2 c water (** adjust for desired thickness)
• 5-10 ice cubes (** again, adjust for desired thickness .. more ice=thicker)
• Optional toppings: sugar-free chocolate chips, chopped peanuts

Instructions

1. Toss everything but the ice into your blender & start it. Add the ice a cube at a time and thicken to taste

Notes

Nutritional Data by %
% Protein: 66
% Carbs: 25
% Fat: 14

Nutrition Information

Serving size: 1 smoothie Calories: 299 Fat: 5.75 Carbohydrates: 16.5 Sugar: 7.5 Protein: 50

Banana split protein shake

Ingredients

1/2 cup   Low fat cottage cheese ( or 1 cup low fat greek yogurt )
1 scoop   Vanilla protein powder
1-4 pkts  Stevia od low calorie sweetener of choice
3-6 Ice cubes (alter according to desired consistency )
1/2-1      Water ( alter according to desired consistency )
1/2         Small banana
1/4 cup   Crushed pineapple
1/2 cup   frozen strawberries
1 tbs      Cocoa Powder 

Nutrition : 282 cal, 3g fat, 31g carbs, 12g sugar, 3g fiber, 35g protein.

Desserts protein

Pre/Post Workout Protein Cookies

 

Ingredients

Serves: 22

• ½ c. applesauce
• ¼ c. honey
• ½ c. peanut butter
• ¼ c. water
• 1 Tbsp. vanilla extract
• 1 egg
• ½ tsp. baking soda
• ¼ tsp. salt
• 1 tsp. cinnamon
• ½ c. whole wheat flour
• 4 scoops vanilla protein powder
• ½ c. old fashioned oats
• ½ c. dried fruit such as blueberries, cranberries, or raisins
• 3 c. high fiber cereal
• ¼ c. ground flax seed
• 4 oz. dark chocolate, melted (optional)

Instructions

1. Preheat oven to 375 degrees.
2. In a large mixing bowl stir together applesauce, honey, peanut butter, water, vanilla, egg, protein powder, baking soda, salt, cinnamon, and flour.
3. Toss in the oats, fruit, cereal, and flax seed.
4. Drop onto a greased cookie sheet in ¼ scoops.
5. Bake 11-12 minutes or until golden brown.
6. Drizzle with melted chocolate if desired.
7. Enjoy!

Recipes Salads

Salsa Salad

 Recipe stats: 

 38.3g Carbs

 2g Fat

 10.2g Protein 

194.1 Calories

 Estimated $1.41

 Ingredients:

Lettuce Romaine or cos, raw 3 cup shredded 

Salsa Sauce, ready-to-serve 0.25 cup Fresh 

cilantro Coriander leaves, raw 2 sprigs 

Parsley Raw 2 tbsp 

Pinto beans Mature seeds, canned 0.5 cup

 Carrots Raw 0.25 cup strips or slices

 Corn Sweet, yellow, canned, whole kernel, drained solids 0.25 cup

 Directions
 1 Combine everything except the corn, beans and salsa and toss with the parsley and cilantro. 

2 Mix together the pinto beans, corn, salsa and top the salad

Spicy tuna salad

Recipe stats: 
37.5g Carbs
54.9g Fat
93.2g Protein
976.6 Cal

Ingredients
12 oz can light tuna in water, drained and flaked
1 small shallot, finely chopped
1 roma tomato, chopped
2 tsp  capers
1 Tbsp olive oil, or to taste
1 tsp white balsamic vinegar
1/4 tsp Mrs. Dash Garlic and Herb Seasoning
1/2 tsp  salt, or to taste
1/4 tsp black pepper or to taste
1/8 tsp red pepper flakes, or to taste

Directions 

In a medium bowl combine all ingredients stir mixing well until all ingredients are well distributed. Taste for seasoning, adjust if necessary. Cover and place in the refrigerator to chill. ( It is delicius just mixed but if you chill it a while the favors will blend a little more. )

6 days training

Monday - chest and triceps

workouts

Chest
                                            Sets   Repetitions
Barbell bench press                 4      8,8,6,6
Incline dumbbell press             4      8,8,6,6
Cable crossovers                    4      8

Triceps
                                             Sets   Repetitions
Lying triceps extension            3       8
Rope pulldown                       3       8
Close grip bench press            2       8

Tuesday - Abbs and cardio

60 minutes of low intensity cardio or 20 minutes HIIT
Abs workouts

Wednesday - Back and biceps
workouts

Back
                                   Sets   Repetitions
Deadlift                        4       12,10,8,6
Pull ups or Lat pulley    4       8,8,6,6
Barbell row                  3       8
Seated cable row         2       8

Biceps
                                  Sets   Repetitions
Barbell curl                  3       8,8,6
Incline dumbbell curl    3       8
Hammer curl               2        8

Thursday - Abs and cardio

60 minutes of low intensity cardio or 20 minutes HIIT
Abbs workouts

Friday - legs and shoulders
workouts

Legs
                             Sets   Repetitions
Squats                     4       12,10,8,6

Leg extension           3        8,8,6
Leg curl                   3        8,8,6
Stiff leg deadlift        3        8,8,6
Standing calf raises  4        15,12,10,8

Shouders
                               Sets   Repetitions              
Military press           4        8,8,6,6
Side lateral raise       3        8,8,6
Rear laterals             3        8,8,6

Saturday - Abs and cardio

60 minutes of low intensity cardio or 20 minutes HIIT
Abbs workouts

Bikini international Arnold classic 2014/2015

BIKINI INTERNATIONAL

Former Arnold Amateur champion Ashley Kaltwasser of Akron, Ohio won the 2014 Bikini International on Saturday, March 1, 2014 in Columbus, Ohio.

Kaltwasser, the overall bikini winner of the Arnold Amateur in 2012, finished 10th at the Bikini International in 2013 before winning the Bikini Olympia in September 2013. She earned $7,000 and a Tony Nowak Original Champions Jacket for the victory.

Second place and $3,000 went to Yeshaira Robles of Bronx, N.Y., while Amanda Latona of Las Vegas, Nev., earned $2,000 for third. Also in the top six were Nathalia Melo of Ft. Lauderdale, Fla,; fifth-place Stacey Alexander of Las Vegas, Nev.; and 2013 Bikini International champion India Paulino of Pembrook Pines, Fla., who finished 6th. Melo, Alexander and Paulino all earned $1,000.

The 2015 Bikini International will be held Saturday, March 7, 2014 at the Greater Columbus Convention Center. in Columbus, Ohio. Prejudging for the Arnold Classic and Bikini International will be held at 2 p.m. and finals for the Arnold Classic, Bikini International and Arnold Strongman Classic will be held at 7 p.m. Ticket information will be announced in June.

Bikini International Winners

2011: Nicole Nagrani
2012: Sonia Gonzalez
2013: India Paulino
2014: Ashley Kaltwasser