keats recomp /rehab

keater824

keater824

Member
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
 
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 :frustrate

tomorrow i am off

will repost mon
 
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
 
Good luck man! I will follow this now that i found it
 
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!!
 
I have been doing great man. Summer is going good, im making good money and enjoying myself! Hope summer is treating you well :)
 
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
 
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
 
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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