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
*** 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

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:

[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?

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.