keats recomp /rehab

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    keater824's Avatar
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    keats recomp /rehab


    I am doing a recomp last time i torn my quad so i couldnt complete it so i am going to start over again... I am going to rehab my quad and shoulder tendonious from baseball i wanna cut around 12lbs of fat and gain 4lbs of LBM also increase my stamina with cardio

    Age: 16
    Height: 6'2
    Weight: 202
    BF: 13%

    Goal: 6'2 194 5%BF

    Diet: consists of grilled chicken breasts, red meat, fruits and veggies and whey protien

    Supps: ZMK and MVP i am currently broke so i have no money for supps

    Workout Rountie
    Mon- chest, tris, abs, 1 mile swim breast stroke
    Tues- 2 mile bike ride to gym, 5 miles on treadmill, 1 mile swim freestyle
    Wed-2 mile bike ride to gym, 5 miles on treadmill, 1 mile swim breast stroke
    Thrus- back, legs, biceps, abs 1 mile swim freestyle
    Fri- 2 mile bike ride to gym, 5 miles on treadmill, 1 mile swim breast stroke
    Sat-2 mile bike ride to gym, 5 miles on treadmill, 1 mile swim breast stroke
    Sun- off

    swimming will help with my shoulder recovery

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    today i swam 1 mile freestyle in 45 mins which i is pretty weak in my opinion, i didnt run today i had work i am a lifeguard and by the time i got off work the gym was closed

    tomorrow i am off

    will repost mon
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    workout chest, tris today
    Chest Set Reps
    Incline DB 5 6,6,8,10, 12
    Cable Crossover 3 8, 10, 12
    Incline DB Flye 4 8, 8, 10, 12
    Bench 5 8, 8, 10, 10, 12

    Triceps Sets Reps
    overhead ext 5 8,8,10,10,12
    pressdowns 5 8,10,10,12,15

    my shoulders limited the amount of weight lifted but still was a good workout

    i am going to do abs on tues fri sat

    i am going to swim breaststroke at 7:00 i will repost later
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    Good luck man! I will follow this now that i found it
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    thanks man Bolt how have you been??

    swam 1 mile breaststroke today at 4pm instead of 7pm because of a storm coming in, shoulder and quad had been bothering me a bit
    endurance was up and my diet is amazing, its clean i ate 2 scoops whey with 20oz milk postworkout two hours later 8oz chicken breast then two hours later 8oz chicken breast and for dinner 6oz salmon with veggies and fruit!!
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    I have been doing great man. Summer is going good, im making good money and enjoying myself! Hope summer is treating you well
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    thats great man, summer been going good i am lifeguard at the town pool which is the best job i have ever had

    last night sleep was zmk was great sleep for 10 hours and deep sleep i dont remember walking up in the middle of the night or rolling over

    my chest so is sore today that i have to type with my arms wide


    i am going to go run and do abs in 30mins i will repost
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    my internet was down the last two days thats why i didnt repost

    i was working out according to plan except i am biking more than running i workout and my diet the last two days have been slightly off
    I am not lifting today because i have family members coming down to visit
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    sleep has been good with zmk have been swimming but not working really
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    zmk sleep was pretty nice last night

    swam 1/2 mile breast stroke and lifted chest, and triceps
    strength is coming back in my shoulder its around 70% however i was shaking during DB Incline and i had to stop
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