Josh's Fat to Six Pack Log - AnabolicMinds.com

Josh's Fat to Six Pack Log

  1. j0sh710's Avatar
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    Josh's Fat to Six Pack Log


    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.

  2. neoborn's Avatar
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    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
  3. j0sh710's Avatar
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    i do lift heavily sometimes, i will list what i do. Next Post
    •   
       

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    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*
  5. j0sh710's Avatar
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    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*
  6. j0sh710's Avatar
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    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.
  7. Palo Alto Labs's Avatar
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    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
  8. j0sh710's Avatar
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    lol ya the belt. i wear a skater/punk style lol. ok i will keep eating i wanna keep my metabolim high.
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    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.
  10. neoborn's Avatar
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    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.
  11. RoidRageX10's Avatar
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    Great Work Man! Keep going!!
  12. j0sh710's Avatar
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    thanks man i will! :bb2:
  13. Palo Alto Labs's Avatar
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    Quote Originally Posted by j0sh710 View Post
    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
  14. bLacKjAck.'s Avatar
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    Are those jeans in your pics comfortable?
  15. RoidRageX10's Avatar
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    Quote Originally Posted by bLacKjAck. View Post
    Are those jeans in your pics comfortable?


    VERY comfortable I assume.
  16. j0sh710's Avatar
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    lol they actually aren't bad, disses my slim fits i see lol. i guess it is just the cool thing now a days.
  17. j0sh710's Avatar
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    i think i need to post what i did for the past two days now.
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    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*
  19. j0sh710's Avatar
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    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
  20. j0sh710's Avatar
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    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.
  21. j0sh710's Avatar
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    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*
  22. Tighe's Avatar
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    Hey man, lay off the Strangler's!
  23. j0sh710's Avatar
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    What do you mean by that?
  24. Tighe's Avatar
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    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...
  25. j0sh710's Avatar
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    lol o i see.
  26. j0sh710's Avatar
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    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.

  27. j0sh710's Avatar
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    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.
  28. j0sh710's Avatar
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    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.
  29. j0sh710's Avatar
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    Tuesday
    Day 11


    Nothing just pretty much lazy day because tomorrow is a totally new workout, i decided to switch to Max-Ot.
  30. j0sh710's Avatar
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    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

    45į Leg Press Calf Raises 2 6 to 8
  31. Palo Alto Labs's Avatar
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    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 )
  32. j0sh710's Avatar
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    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.
  33. j0sh710's Avatar
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    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.
  

  
 

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