3 Day core and upper body abs EXTREMELY TOUGH WORKOUT

Ok I've taken about 3 months break from the weights to get used to the Iraq Desert heat and figure out my role playing here. So now I got it figured all out and  don't get enough calories a day to get bulk real fast.. I came here and I weighed in at 160lbs I'm down to 148lbs. Well I want to weigh in around 170 of lean muscle with decent definition by January... I was benching 180lbs and now I can barely do 150lbs...

Everyone knows you got to eat alot to get bulk but out here we don't get alot of food... So I am just trying to get bigger with about 1200-2000 calories a day. It sounds impossible but I'm sure it can be done. I'm going for a athletic look not really a body builder look. Like a Jason Statham or a Brad Pitt in Snatch kind of look and then cutting. Does anyone think its possible in only 4months? No supplements, no Vitamins...

My body has seen better results through more sets rather than more weight lower sets and completely demolishing my muscles hence why I have so many different excersizes on 1 muscle group.... But this is my first time working on my abs because I've always had decent abs when I flexed, but I want even more ripped abs... Anyone has any advice on changing my routine up to give more muscle confusion let me know. Maybe one day I should do some supersets on weak 2 or maybe work till muscle failure? I don't work on my legs because my legs are still massive... I don't do squats, deadlifts or clings...bad experience...

Current specs...
5'5"
20 years old
12% BF maybe less
max=160lbs bench


Max bench =

September 8
Chest Day 1...
5x8 Wide Grip Bench
5x8 Wide Grip Incline
5x8 wide Grip Decline
5x8 Flyes
Finishing with 50 pushups

Stomach....
5x20 Dip Bar crunches
5x20 Medicine ball Crunches
5x20 Leg Raises
5x20 Seated fully body crunch
5x1min Plank

Back/Shoulders
5x5 pull ups
5x8 one arm rows
5x8 revese flys
5x8 DB Shoulder shrugs
5x8 Military Press
5x8 Standing DB Lat Raise/Flys

Bicep/Tricep
5x10 Machine Curls
5x10 BB curls
5x10 DB hammer Curls
5x10 DB Curl
5x10 Tricep Pulldowns


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September 9

REST

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September 10

Chest Day 2
5x8 Close grip bench
5x8 close grip incline
5x8 close grip decline
5x8 flyes
Finishing with 30 CLOSE handed pushups

Stomach
5x20 Dip Bar crunches
5x20 Medicine ball Crunches
5x20 Leg Raises
5x20 Seated fully body crunch
5x1min Plank


Back/Shoulders
5x5 pull ups
5x8 one arm rows
5x8 revese flys
5x8 DB Shoulder shrugs
5x8 Standing DB Lat Raise/Flys

Bicep/Tricep
5x10 Machine Curls
5x10 DB hammer Curls
5x10 wide grip BB Curls
5x10 DB Curl
5x10 Tricep Pulldowns

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Sept 11

Rest

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Sept 12

Day 3....

Chest Day 2
5x8 DB bench
5x8 DB incline
5x8 DB decline
5x8 flyes


5x20 Dip Bar crunches
5x20 Medicine ball Crunches
5x20 Leg Raises
5x20 Seated fully body crunch
5x1min Plank

Back/Shoulders
5x5 pull ups
5x8 one arm rows
5x8 revese flys
5x8 DB Shoulder shrugs
5x8 Standing DB Lat Raise/Flys

Bicep/Tricep
5x10 Machine Curls
5x10 DB hammer Curls
5x10 Close grip BB Curls
5x10 DB Curl
5x10 Tricep Pulldowns

====================================

Sept 13 & 14

REST


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Sept 15

next week I decrease the weight and do the same routine but I do longer reps. Taking my time to break the muscle down...

Ok nobody is going to post....

Sorry man.

Uh dude, your gonna need to start eating a bunch of nuts, fruits, and whole foods. Try to sneak as much food as you can. You're gonna do compound lifts, and sleep AS MUCH AS POSSIBLE

Thats just about all the advice i can give. You could try contacting some of the senior members through the PM system. They can help you more than me

Very bad workout, you have no lower body lifting, and way to much volume..look up starting strength..great beginner routine. Also 1200-2000 calories won't be nearly enough, everyone is different, bulk I bulked from 110-155 with 3500 calories a day, so your definitly gonna want to eat more.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Ytue man, but the guys got limited resources here. wat he needs real bad is to be CONSTANTLY be taking in water, so he can maintain a stable weight

lol I drink 6qtrs of water a day at the minimum... If you read my story, my legs are massive. I carry 120lbs with me everywhere I go... My legs are fine... My legs are actually too big for my body... I can't eat more unless someone sends me some peanuts hint hint...

Your legs aren't fine, you can carry 500 lb. with you where ever you go, it is still nothing like squatting..also squats make your whole body grow not just your lower body, and deadlifts help you back loads..its obviously your choice for what to do, but I think with your knowledge (from what I can see so far) you might be over estimating your leg size..especially at 148 lb..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Ok I'll get you a picture.... I've walked up and down mountains of WV all my life, and all I do is run. My legs are seriously too big for my body... Maybe not my hamstring but my quad and definately my calves.

Ok.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."