Okay, so I saw this thing online about Gordon Ryan’s stomach and how ripped he is, and I thought, “I wanna try that!” So I did some digging around to figure out what he does for his abs, and let me tell you, it’s not a walk in the park.
The Workout
First off, I started with the hanging leg raises. Man, these are tough! You gotta hang from a bar and lift your legs straight up. I could barely do five at first, but I kept at it.
- Hanging Leg Raises: I started by hanging from the pull-up bar, making sure my grip was solid. Then, I lifted my legs straight out in front of me, keeping them as straight as possible. It’s a killer for the lower abs. I aimed for 3 sets of 10 reps, but honestly, I was struggling to get through the first set in the beginning.
Next up, I tried the ab wheel rollouts. These look easy, but they’re brutal.
- Ab Wheel Rollouts: I knelt on the floor, held the ab wheel, and rolled it out as far as I could. Then, I had to pull myself back up using my core. My abs were on fire! I managed 3 sets of 8 reps, taking breaks when I needed to.
Then there are the bicycle crunches. I thought I knew how to do crunches, but these are on another level.
- Bicycle Crunches: I lay on my back, put my hands behind my head, and brought my elbow to the opposite knee while extending the other leg. I kept alternating sides. These really worked my obliques. I did 3 sets of 15 reps on each side.
After that, I moved on to weighted decline sit-ups. These are a real challenge because you’re fighting gravity and the extra weight.
- Weighted Decline Sit-Ups: I set up the decline bench, hooked my feet in, and held a weight plate to my chest. Then, I performed sit-ups, going all the way down and coming all the way up. It was intense! I aimed for 3 sets of 12 reps, but it was tough to maintain good form.
Lastly, I finished with planks. Holding a plank for even a minute felt like forever.
- Planks: I got into a push-up position but rested on my forearms instead of my hands. I made sure to keep my body in a straight line from head to heels. I held this for as long as I could, aiming for at least 60 seconds. I did 3 sets with short rests in between.
My Diet
Of course, just doing the exercises isn’t enough. I also had to change my diet. I cut out all the junk food and started eating more lean protein, like chicken and fish. I also loaded up on veggies and made sure to drink plenty of water. It wasn’t easy giving up my favorite snacks, but I knew it was necessary.
The Results
It’s been a few weeks, and I’m not gonna lie, it’s been hard. But I’m already starting to see some changes. My stomach feels tighter, and I can see a bit more definition. I’m not at Gordon Ryan’s level yet, but I’m definitely making progress. I’m gonna keep pushing myself and see how far I can go. It’s all about staying consistent and not giving up, no matter how tough it gets.
If you decide to try this, just remember it takes time and effort. You’re not going to see results overnight. Stick with it, and you’ll be surprised what you can achieve!
