Josh's Fat to Six Pack Log

[j0sh710]

Well i am pretty much starting a log to keep me motivated and to push me as hard as i can go.

Goal:
-Six Pack
-Drop Fat
-Build Muscle

I am aiming for some good results by September 1 but i am gonna still be training after that. I have been doing some work before this and dropped

some fat. About 1 months work.

Workout Routine:

Saturday:
Legs, Butt, Thighs, Chest, Triceps, and Abs

Sunday:
Back, Shoulders, Biceps, and Forearms
*Usually Run at least 3 miles after*

Monday:
Run 3-6 Miles

Tuesday:
Run 3-6 Miles

Wednesday:
Legs, Butt, Thighs, Chest, Triceps, and Abs

Thursday:
Back, Shoulders, Biceps, and Forearms
*Usually Run at least 3 miles after*

Friday:
Rest

Diet:

Calories: ~2000 maybe a little more
Carbs:~250
Fat: between 25-40 grams
Protien: between 150-200 grams

Protien sources are Chicken Breast, Tuna, Turkey and Whey
Carb sources is pasta.

Preworkout Carbs: Apple Juice, Tbsp Sugar, 2 slices white bread.

I get 8 hours or more of sleep and drink as much water as possible.

Body Stats:

Weight:150-155

Body Fat:?

Sex:Male

Body Type:No Clue

Supplements:

I just started taking these like a few days ago.

Currently Taking:
Whey Protein
Creatine
L-Glutamine
Flax Oil
GNC Megamen Sport (multi-vitamin)

Other Supplements I want to get:
Leviathan
Maybe A NO product.

If you have any suggestions on anything please tell me.

Pics will be up later tonight.

Here is what i started with.

1 Month:

Those are all bad pics but i will get some new poses and stuff later today after my workout.

 

[neoborn]

Looks like it's coming along nice :thumbsup:

I would also recommend getting a good heavy lifting routine in three times a week or more: more muscle burns more fat!

Good job bro

/subbed.

Neoborn

 

[j0sh710]

i do lift heavily sometimes, i will list what i do. Next Post

 

[j0sh710]

Workout 1 (week 1)
Saturday

1. Squat

2. Hack Squat

3. Leg Curl on machine

4. Leg extension on machine

5. Heel Raise with dumbbells (there is a machine i use for it usually)

6. Ankle Flexion with weight plate.

7. Stationary Lunge with dumbbells

8. Incline Bench Press

9. Dumbbell Fly

10. Lying Cross-Shoulder tricep extension

11.Parellel Dip with weight plate

12. Dumbbell Trunk Twist

13. Dumbbell Side Bend

*I usually throw in some more abs with a ab machine and decline crunch with weight plate.*

*Everything listed i do 1 warm up sets and 2 sets with heavy weight where i can get at least 6 and the fail before 10*

 

[j0sh710]

Sunday

1. Upright Row

2. Side Deltiod Raise

3. Shrug

4. Front Deltiod Raise

5. Behind-the-neck press with barbell

6.T-Bar row with barbell

7.Dumbbell Swing

8.Wide-Grip Row

9.One-Arm Dumbbell Row

10.Preacher Curl

11.Revearse-Grip Barbell Curl

12.Forearm Curl

13.Reverase Forearm Curl

*I run 3 miles after this day because this is mostly arms. the 3 miles where pretty light with some intense spots running up hills and such*

 

[j0sh710]

Monday

Run 20 min

First 5 min is slow warmup

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

5 min cool down like a walk or lite jog.


So pretty much cycle thorough 1 min hard 2 min medium 4 times.

 

[Palo Alto Labs]

Suggestions:

Lose the 80's Rock / Emo belt...

hahah j/k man...

holy crap that is sick progress for 1 month

good job on HIIT (cardio) on Monday... keep up the dedication



keep eating

 

[j0sh710]

lol ya the belt. i wear a skater/punk style lol. ok i will keep eating i wanna keep my metabolim high.

 

[j0sh710]

Tuesday
Day 4

Well somthing happened that day and i wasn't able to get my running or anything in, i still eat healthy though.

p.s. this is the first time i ever missed a day since i started over a month ago.

 

[neoborn]

Check out my "Bulk N Six Pack" Log here >>>h**p:////anabolicminds.com/forum/workout-logs/71411-joshs-fat-six.html

Add that to your sig if you like, a lil more eye catching and takes up less space.

 

[RoidRageX10]

Great Work Man! Keep going!!

 

[j0sh710]

thanks man i will! :bb2: :head:

 

[Palo Alto Labs]

Tuesday
Day 4

Well somthing happened that day and i wasn't able to get my running or anything in, i still eat healthy though.

p.s. this is the first time i ever missed a day since i started over a month ago.

dont eat yourself up for it... everyone misses days here and there
but rest is key! so its not the end of the world

 

[bLacKjAck.]

Are those jeans in your pics comfortable?

 

[RoidRageX10]

Are those jeans in your pics comfortable?

:icon_lol:

VERY comfortable I assume.

 

[j0sh710]

lol they actually aren't bad, disses my slim fits i see lol. i guess it is just the cool thing now a days.

 

[j0sh710]

i think i need to post what i did for the past two days now.

 

[j0sh710]

Wednesday
Day 5

All sets done 1 light 2 hard for about 6 reps.

1. Squat

2. Hack Squat

3. Leg Curl on machine

4. Leg extension on machine

5. Heel Raise with dumbbells (there is a machine i use for it usually)

6. Ankle Flexion with weight plate.

7. Stationary Lunge with dumbbells

8. Incline Bench Press

9. Dumbbell Fly

10. Lying Cross-Shoulder tricep extension

11.Parellel Dip with weight plate

12. Dumbbell Trunk Twist

13. Dumbbell Side Bend

*I usually throw in some more abs from a machine and decline crunch with weight plate.* i did do 2day

*Everything listed i do 1 warm up sets and 2 sets with heavy weight where i can get at least 6 and the fail before 10*

 

[j0sh710]

Thursday
Day 6

1. Upright Row

2. Side Deltiod Raise

3. Shrug

4. Front Deltiod Raise

5. Behind-the-neck press with barbell

6.T-Bar row with barbell

7.Dumbbell Swing

8.Wide-Grip Row

9.One-Arm Dumbbell Row

10.Preacher Curl

11.Revearse-Grip Barbell Curl

12.Forearm Curl

13.Reverase Forearm Curl

 

[j0sh710]

Friday
Day 7

Run 20 min

First 5 min is slow warmup

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

5 min cool down like a walk or lite jog.


So pretty much cycle thorough 1 min hard 2 min medium 4 times.

 

[j0sh710]

Saturday
Day 8

1. Squat

2. Hack Squat

3. Leg Curl on machine

4. Leg extension on machine

5. Heel Raise with dumbbells (there is a machine i use for it usually)

6. Ankle Flexion with weight plate.

7. Stationary Lunge with dumbbells

8. Incline Bench Press

9. Dumbbell Fly

10. Lying Cross-Shoulder tricep extension

11.Parellel Dip with weight plate

12. Dumbbell Trunk Twist

13. Dumbbell Side Bend

*I usually throw in some more adds from a machine and decline crunch with weight plate.*

*Everything listed i do 1 warm up sets and 2 sets with heavy weight where i can get at least 6 and the fail before 10*

 

[Tighe]

Hey man, lay off the Strangler's! :hammer:

 

[j0sh710]

What do you mean by that?

 

[Tighe]

Haha, sorry man I was talking to blackjack. It's a joke, tight jeans are called "stranglers", and play on words with "Wranglers" jeans. Hell, I'm tired, leave me alone...

 

[j0sh710]

lol o i see.

 

[j0sh710]

next pic i am gonna make sure i dont wear slim jeans lol everyone has a problem with them LoL!! i am a skateboarder come on guys give me a break,

o that is an old pic btw same with this next one.

 

[j0sh710]

Sunday
Day 9

I ended up going to my girlfriends and stuff at like 1 and never got home untill 8ish.

Plus i thought i wouldn't hurt i am switching programs anyways.

I still eat healthy entire time.

 

[j0sh710]

Monday
Day 10


I never lift or anything on this days mainly because i am at my mom monday and tuesday and don't have an easy way to get to the gym.


I did my interval training session.

Run 20 min

First 5 min is slow warmup

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

1 min all out (hard)

2 min Medium (like running a 7-8 mile pace)

5 min cool down like a walk or lite jog.


So pretty much cycle thorough 1 min hard 2 min medium 4 times.

 

[j0sh710]

Tuesday
Day 11

Nothing just pretty much lazy day because tomorrow is a totally new workout, i decided to switch to Max-Ot.

 

[j0sh710]

Wednesday
Day 11

Exercise Sets Reps *

Squats 3 4 to 6

Leg Press 2 4 to 6

Stiff Leg Deadlifts 2 6

Standing Machine Calf Raises 2 6 to 8

45° Leg Press Calf Raises 2 6 to 8

 

[Palo Alto Labs]

skateboarding??? i tried to skateboard for the first time in december...

dislocated elbow , surgery, adn a 8inch scar on my elbow and ive retired my career.... (and that was from trying to go in a straight line... some luck i have )

 

[j0sh710]

o man that sucks i broke my wrist a few months ago. i am gonna post what i have been doing really soon. just haven't had the time but i have been still doing everything right.

 

[j0sh710]

Day 23-???
I have pretty much just been doing the Max-Ot log and i am getting good results like one week to the next everything i improved for wait so if you want to know what i do just check out Max-OT i will post pics as time goes on.

I still have been doing hit cardio and eating right so you guys just check back and i will have pics to let you know what is going on.

I also got back into serious skateboarding so that is a lot of extra cardio. I spend like 4-6 hours a day skateboarding now.