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Author Topic: Help needed for achieving six pack abs-(Nek Singh)  (Read 4039 times)

Offline ©odєnamє 47

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #60 on: February 29, 2012, 12:42:18 AM »
haha pushups ta ghar vi ho jande bro . Gym jana alag hunda

Kehri routine la rahe ho aj kal eh dasso
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Offline Nek Singh

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #61 on: February 29, 2012, 12:51:12 AM »
Quote from: ©odєnamє 47 on February 29, 2012, 12:42:18 AM
haha pushups ta ghar vi ho jande bro . Gym jana alag hunda

Kehri routine la rahe ho aj kal eh dasso

22 ji main sham nu janda hudna aa gym
around 7 oclock 20 mint running
fe push ups de tin set
dips de tin set
 usto bad thoda weight chak layida aa

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Offline ©odєnamє 47

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #62 on: February 29, 2012, 01:00:14 AM »
Quote from: ~ ਨੇਕ ਸਿੰਘ ~ on February 29, 2012, 12:51:12 AM
22 ji main sham nu janda hudna aa gym
around 7 oclock 20 mint running
fe push ups de tin set
dips de tin set
 usto bad thoda weight chak layida aa



acha ki ki weight chakkde aa
pura program daassoo

oaky goto Workout sessions thread jehra mai banaya ohde ch jida likheya aa mei hana ove likh ke dasso
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Offline Nek Singh

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #63 on: February 29, 2012, 01:18:38 AM »
Quote from: ©odєnamє 47 on February 29, 2012, 01:00:14 AM
acha ki ki weight chakkde aa
pura program daassoo

oaky goto Workout sessions thread jehra mai banaya ohde ch jida likheya aa mei hana ove likh ke dasso

chest kiti si last time

bench press barbell flat teh inclined
fe dumbbell fly
dumbbell pullover

fe machine teh butterfly

 
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Offline ©odєnamє 47

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #64 on: February 29, 2012, 03:49:51 PM »
theek .. and kine kine set and kina weight?
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Offline Nek Singh

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #65 on: February 29, 2012, 11:41:03 PM »
Quote from: ©odєnamє 47 on February 29, 2012, 03:49:51 PM
theek .. and kine kine set and kina weight?

main six pack nhi banone .. ted flat krna aa bilkul
teh thodi bahut body vi banoni aa

kal main gya si gym 7 dina bad so chest toh hi start kita

20 minutes of running
20 20 reps de tin sets of pushups
12 reps , three sets of dips


flat bench press kiti barbell 4 set
26 kg , 32 KG, 40 Kg, 46 Kg (12 reps each)

inclined barbell
26 kg (12) , 32 KG(10), 40 Kg(8), 46 Kg(8)

dumbell fly 4 set
6 KG, 9 Kg, 10 Kg , 10 Kg  12 reps

dumbell pullover
9 KG, 16 Kg, 18 Kg, 18 KG  12 reps each

butterfly on machine
weight not sure 4 sets kite si har set ch ik plate vdha ke
12 reps each
 
fe stretching jahi karke TT khedeya half an hour

 gym jaan toh adha ganta pehla ik fruit bowl khada si
teh aake dudh peeta si

raat nu roti khadi si daal makhni naal  :pagel:
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Offline ©odєnamє 47

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #66 on: March 01, 2012, 03:46:36 PM »
good going bro , eh ta wadia a means u know the workout great.

fer tusi jida mai karda aa ohda hi kar rahe ho nearly
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Offline Jatt Mullanpuria

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #67 on: March 01, 2012, 08:51:40 PM »
its not the workout .. sab ton pehlan nek seyaanh aha das sanu ki tu khana ki a din ch.

workout = 20% bas

80% = diet or khuraak
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Offline ©odєnamє 47

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #68 on: March 01, 2012, 08:52:42 PM »
Quote from: Jatt Mullanpuria on March 01, 2012, 08:51:40 PM
its not the workout .. sab ton pehlan nek seyaanh aha das sanu ki tu khana ki a din ch.

workout = 20% bas

80% = diet or khuraak

ah sade nutriton wale bande aage :happy:
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Offline Jatt Mullanpuria

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #69 on: March 03, 2012, 09:36:19 PM »
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Offline Nek Singh

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #70 on: March 05, 2012, 05:39:41 AM »
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Offline Jatt Mullanpuria

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #71 on: March 07, 2012, 11:58:03 PM »
Quote from: ~ ਨੇਕ ਸਿੰਘ ~ on March 05, 2012, 05:39:41 AM
ok bro thanks

bro koyi post report das sanu.. tu ki changes make kitiyan.. so asi teri diet perfect kar sakiye.
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Offline Nek Singh

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #72 on: March 12, 2012, 05:10:48 AM »
Quote from: Jatt Mullanpuria on March 07, 2012, 11:58:03 PM
bro koyi post report das sanu.. tu ki changes make kitiyan.. so asi teri diet perfect kar sakiye.

well ...... protein vada dita aa diet ch ..
badam teh milk vadda dita aa
carbs intake ghat kar dita aa..

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Offline Jatt Mullanpuria

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #73 on: March 13, 2012, 12:41:44 AM »
Quote from: ~ ਨੇਕ ਸਿੰਘ ~ on March 12, 2012, 05:10:48 AM
well ...... protein vada dita aa diet ch ..
badam teh milk vadda dita aa
carbs intake ghat kar dita aa..

thast good bro, and dont forget yaar, tu measure ur weight kinna hega b4 goin on this routine.

Also tu apda water intake wi dassi kinna tera daily..
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Offline ҂ ȿḉặᵰɗἷἧäѷїѧҋ↔ᶀɍǐȶĩṧӊ ₰

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #74 on: May 22, 2012, 06:07:50 AM »
Have you achieved ya six pack mate?
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Offline Jatt Mullanpuria

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #75 on: June 03, 2012, 01:31:58 AM »
Quote from: ※ḨҰĐṜØŞŦẨ₮ῘḈŜ on May 22, 2012, 06:07:50 AM
Have you achieved ya six pack mate?

still pendingg.. i guess
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Offline ҂ ȿḉặᵰɗἷἧäѷїѧҋ↔ᶀɍǐȶĩṧӊ ₰

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #76 on: June 08, 2012, 06:47:18 AM »
Quote from: Gympuria on June 03, 2012, 01:31:58 AM
still pendingg.. i guess
Pending  :loll: :loll: :loll:
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Offline Nek Singh

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #77 on: June 08, 2012, 06:48:53 AM »
I gained more weight :sad:
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Offline ҂ ȿḉặᵰɗἷἧäѷїѧҋ↔ᶀɍǐȶĩṧӊ ₰

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #78 on: June 08, 2012, 06:50:48 AM »
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Offline Nek Singh

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Re: Help needed for achieving six pack abs-(Nek Singh)
« Reply #79 on: June 08, 2012, 07:01:50 AM »
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