keats recomp /rehab

  1. 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


  2. 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

  3. 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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  4. Good luck man! I will follow this now that i found it
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  5. 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!!

  6. I have been doing great man. Summer is going good, im making good money and enjoying myself! Hope summer is treating you well
    PES Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  7. 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

  8. 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

  9. sleep has been good with zmk have been swimming but not working really

  10. 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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