keats summer log

  1. Registered User
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Location
    NJ
    Age
    22
    Posts
    226
    Rep Power
    209

    keats summer log


    im using to log to kept progress on my lifts and hoping to gain 8lbs of muscle while bring my bodyfat in single digits before the summer plus get abs
    Stats
    6'1 187lbs 12%BF
    Waist 321/2
    chest 39
    arms 14

    Tuesday
    DB Bench 3x8
    Bench 3x8
    Incline Bench 3x8
    DB Skull crushers 4x8
    Close grip bench 5x8
    DB shoulder press 3x8
    DB Front Raise 3x8
    DB Side raise 3x8
    bicycle 4x15
    decline abs 3x20
    opposite decline abs 4x15
    captain high chair leg raises 6x failure

    Thrusday
    Lat Row 5x8
    pulldowns 4x8
    BB Curl 5x8
    Preacher Curl 4x8
    leg press 5x10
    forearms 5x8
    bicycle 4x15
    decline abs 3x20
    opposite decline abs 4x15
    captain high chair leg raises 6x failure

    Sat
    Bench 3x8
    squat 3x8
    Lat row 3x8
    BB Curl 3x8
    shoulder press 3x8
    Mike tyson pushup workout
    Pullups 55 total
    bicycle 4x15
    decline abs 3x20
    opposite decline abs 4x15
    captain high chair leg raises 6x failure

    Interval training will be after every workout for 30 mins
    M,W,F- 6 mile run
    Diet consist
    Breakfast- egg whites with cheese and apple
    Post- wheyabolic with 12oz of milk
    Meal- 2 cans of tuna with light mayo, whole wheat pasta or bread
    Diner- what every my mom makes or tuna some type of veggie

    log starts tomorrow.. i will be adding pictures and measurements every 4 weeks

  2. Registered User
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Location
    NJ
    Age
    22
    Posts
    226
    Rep Power
    209

    today i ran six miles, diet was very good however i had an extremely small piece of ice cream cake because i attended a birthday party, i am extremely sore thou.. tomorrow i will lift. i decided to cut cardio out after lifting because i believe i am running way too much.
  3. Registered User
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Location
    NJ
    Age
    22
    Posts
    226
    Rep Power
    209

    today i did not lift my gym was closed.. I live in the northeast and we got a decent amount of snow today. Tomorrow i will lift
    •   
       

  4. Registered User
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Location
    NJ
    Age
    22
    Posts
    226
    Rep Power
    209

    today i lifted back, biceps, abs and forearms lifts were decent and so far my diet has been perfect.. tomorrow i will run
  5. Registered User
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Location
    NJ
    Age
    22
    Posts
    226
    Rep Power
    209

    i ran 3 miles today i cramped up however, i did sweat a bit..
  6. Registered User
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Location
    NJ
    Age
    22
    Posts
    226
    Rep Power
    209

    i know i been lagging on the post its just because i started a new job. today i did back legs and abs i did a HIIT session afterwards and im exhausted and am a firm believer now. diet was crap yesterday but im back on the wagon today..
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