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real name
Austin
age
29
gender
Male
location
Apollo Beach, FL, US
gym
Apollo Beach Racquet & Fitness
occupation
Internet Marketer
Overall Goal
///
Lose Fat
My goal is to lose fat and consistently maintain a 10-12% BF year round.
Progress & Goals
BEFORE
CURRENT
188.7 Lbs.
LEAN BODY MASS
33.3 Lbs.
BODY FAT
CURRENT WEIGHT
222
Lbs.
Nov 21, 2012
CURRENT BODY FAT
15
%
Feb 24, 2013
PROGRESS HISTORY
Lbs.
2009-03-03,2012-01-18,2012-11-21
213,183,222
%
2012-01-18,2013-02-24
17,15
May 04, 2013
10 %
Lbs.
2009-03-03,2012-01-18,2012-11-21
176.8,151.9,188.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday – Legs and Shoulders (Low Carb)
Leg Press – 3 Sets 10-15 reps
Super Set
Hamstring Curls 3 sets 10-15 reps
Leg Extensions 3 sets 10-15 reps
Weighted Lunges – 2 sets 10-15
Romainin Deadlift 2 sets 10-15
Dumbell Should Press 3 Sets 8-10 reps
SuperSet
Dumbell Side Raises 3 sets 10-12
Dumbell Front Raises 3 sets 10-12
Dumbell Press Machine 2 sets 10-12 – 1 dropset
tuesday – Chest/Tris/Abs (Low Carb)
Dumbell Press – 3 Sets 10-15 reps
Super Set
Cable Cross Over 3 sets 10-15 reps
Fly Machine 2 sets 10-15 reps – 1 dropset
Tricep Pushdowns – 3 sets 10-15
Skull Crushers 3 sets 10-15
SuperSet
Dumbell french press 3 sets 10-12
Dips 3 sets 10-12
Weighted Sit ups – 3 sets 15-20 reps
Leg Raises 2 sets 15 reps
Wed – Off (Low Carb)
Thursday – Back and Bis (Low Carb)
Deadlifts – 3 Sets 10-15 reps
SuperSet
Wide Grip Pull downs 3 sets 10-15 reps
Bent over rows 3 sets 10-15 reps
Cable Deadlifts - 2 sets 10-15 – 1 dropset
Alternating Dumbell Curls 3 sets 8-10
Concentration curls 3 sets 8-10
Cable Curls – 2 sets 8-10 – 1 dropset
Friday – Cardio Only (Low Carb)
Saturday – Calves/Abs (Low Carb)
Seated Calve raises 3 sets 15-20 reps
Dumbell Calve Raises 3 sets 15-20 rep
Weighted Sit ups – 3 sets 15-20 reps
Leg Raises 2 sets 15 reps
Sunday – OFF (Low Carb)
Monday OFF (Low Carb)
Tuesday – Legs/Shoulders (Low Carb)
Leg Press – 3 Sets 10-15 reps
Super Set
Hamstring Curls 3 sets 10-15 reps
Leg Extensions 3 sets 10-15 reps
Weighted Lunges – 2 sets 10-15
Romainin Deadlift 2 sets 10-15
Dumbell Should Press 3 Sets 8-10 reps
SuperSet
Dumbell Side Raises 3 sets 10-12
Dumbell Front Raises 3 sets 10-12
Dumbell Press Machine 2 sets 10-12 – 1 dropset
Wed – Chest/Tris (Low Carb)
Dumbell Press – 3 Sets 10-15 reps
Super Set
Cable Cross Over 3 sets 10-15 reps
Fly Machine 2 sets 10-15 reps – 1 dropset
Tricep Pushdowns – 3 sets 10-15
Skull Crushers 3 sets 10-15
SuperSet
Dumbell french press 3 sets 10-12
Dips 3 sets 10-12
Thurs – Back/Bis (Low Carb)
Deadlifts – 3 Sets 10-15 reps
SuperSet
Wide Grip Pull downs 3 sets 10-15 reps
Bent over rows 3 sets 10-15 reps
Cable Deadlifts - 2 sets 10-15 – 1 dropset
Alternating Dumbell Curls 3 sets 8-10
Concentration curls 3 sets 8-10
Cable Curls – 2 sets 8-10 – 1 dropset
Friday – Cardio Only (High Carb)
Saturday – Calves Abs (Low Carb)
Seated Calve raises 3 sets 15-20 reps
Dumbell Calve Raises 3 sets 15-20 rep
Weighted Sit ups – 3 sets 15-20 reps
Leg Raises 2 sets 15 reps
Sunday – OFF
Week 3
Monday – Legs/Shoulders (Low Carb)
Seated Military Press – 3 sets 8-10 reps
Incline front dumbell raises 3 sets 8-10 reps
SuperSet
Seated Rear Raises 3- sets 8-10 reps
Side Raises 3 sets 8-10 reps
Squats 3 sets 8-10 reps
Giant Set
Leg Press 3 sets 8-10 reps
Leg Extensions 3 sets 8-10 reps
Hamstring Curls 3 sets 8-10 reps
Tuesday – Off (High Carb)
Wednesday – Back/Bis (Low Carb)
Deadlifts 3 sets 8-10 reps
Bent over rows 3 sets 8-10 reps
SuperSet
Reverse Grip Pull Downs 3 sets 8-10 reps
Wide grip pull downs 3 sets 8-10 reps
Thursday – Chest/Tris/Abs (Low Carb)
Flat Bench Press 3 sets 8-10 reps
Incline Dumbell Flies 3 sets 8-10 reps
Flat Dumbell Press 3 sets 8-10 reps
Fly Machine 2 Drop Sets
Skull Crushers 3 sets 8-10 reps
Overhead Cable extensions3 sets 8-10 reps
Cable Kick backs 3 sets 8-10 reps
Dips 3 sets 15-20 reps
Friday – Cardio Only (Low Carb)
Saturday – Legs/Calves (High Carb)
Giant Set
Leg Press 3 sets 8-10 reps
Leg Extensions 3 sets 8-10 reps
Hamstring Curls 3 sets 8-10 reps
Seated Calve Raises 3 sets 8-10 reps
Dumbell Calve raises 3 sets 8-10 reps
Sunday – OFF (Low Carb)
Week 4
Monday – Legs/Abs (Low Carb)
Tues – Off (High Carb)
Wednesday – Back/Bis (Low Carb)
Thursday – Chest/Tris/Abs(Low Carb)
Friday – Cardio Only (HighCarb)
Saturday – Legs/Calves (Low Carb)
Sunday – OFF (Low Carb)
Week 5
Monday – Back/Bis (Low Carb)
Tues – Off (High Carb)
Wed – Abs/Cardio (Low Carb)
Thurs – Chest/Tris/Abs (Low Carb)
Fri – Legs/Calves/Shoulders (Low Carb)
Sat – Cardio Only (Low Carb)
Sun – OFF(High Carb)
Week 6
Saturday – Back/Bis (Low Carb)
Sunday – Off (Low Carb)
Monday – Abs/Cardio Only (Low Carb)
Tuesday – Legs/Calves/Shoulders (Low Carb)
Wednesday - Chest/Tris (Low Carb)
Thursday – Cardio Only (Low Carb)
Friday – OFF (High Carb)
The Diet
High Carb Days
1200-1500 Calories
150-170 Carbs
120-150 Protein
20-30 Fat
Low Carb Days
1200-1500 Calories
20-40 Carbs
Leg Press – 3 Sets 10-15 reps
Super Set
Hamstring Curls 3 sets 10-15 reps
Leg Extensions 3 sets 10-15 reps
Weighted Lunges – 2 sets 10-15
Romainin Deadlift 2 sets 10-15
Dumbell Should Press 3 Sets 8-10 reps
SuperSet
Dumbell Side Raises 3 sets 10-12
Dumbell Front Raises 3 sets 10-12
Dumbell Press Machine 2 sets 10-12 – 1 dropset
tuesday – Chest/Tris/Abs (Low Carb)
Dumbell Press – 3 Sets 10-15 reps
Super Set
Cable Cross Over 3 sets 10-15 reps
Fly Machine 2 sets 10-15 reps – 1 dropset
Tricep Pushdowns – 3 sets 10-15
Skull Crushers 3 sets 10-15
SuperSet
Dumbell french press 3 sets 10-12
Dips 3 sets 10-12
Weighted Sit ups – 3 sets 15-20 reps
Leg Raises 2 sets 15 reps
Wed – Off (Low Carb)
Thursday – Back and Bis (Low Carb)
Deadlifts – 3 Sets 10-15 reps
SuperSet
Wide Grip Pull downs 3 sets 10-15 reps
Bent over rows 3 sets 10-15 reps
Cable Deadlifts - 2 sets 10-15 – 1 dropset
Alternating Dumbell Curls 3 sets 8-10
Concentration curls 3 sets 8-10
Cable Curls – 2 sets 8-10 – 1 dropset
Friday – Cardio Only (Low Carb)
Saturday – Calves/Abs (Low Carb)
Seated Calve raises 3 sets 15-20 reps
Dumbell Calve Raises 3 sets 15-20 rep
Weighted Sit ups – 3 sets 15-20 reps
Leg Raises 2 sets 15 reps
Sunday – OFF (Low Carb)
Monday OFF (Low Carb)
Tuesday – Legs/Shoulders (Low Carb)
Leg Press – 3 Sets 10-15 reps
Super Set
Hamstring Curls 3 sets 10-15 reps
Leg Extensions 3 sets 10-15 reps
Weighted Lunges – 2 sets 10-15
Romainin Deadlift 2 sets 10-15
Dumbell Should Press 3 Sets 8-10 reps
SuperSet
Dumbell Side Raises 3 sets 10-12
Dumbell Front Raises 3 sets 10-12
Dumbell Press Machine 2 sets 10-12 – 1 dropset
Wed – Chest/Tris (Low Carb)
Dumbell Press – 3 Sets 10-15 reps
Super Set
Cable Cross Over 3 sets 10-15 reps
Fly Machine 2 sets 10-15 reps – 1 dropset
Tricep Pushdowns – 3 sets 10-15
Skull Crushers 3 sets 10-15
SuperSet
Dumbell french press 3 sets 10-12
Dips 3 sets 10-12
Thurs – Back/Bis (Low Carb)
Deadlifts – 3 Sets 10-15 reps
SuperSet
Wide Grip Pull downs 3 sets 10-15 reps
Bent over rows 3 sets 10-15 reps
Cable Deadlifts - 2 sets 10-15 – 1 dropset
Alternating Dumbell Curls 3 sets 8-10
Concentration curls 3 sets 8-10
Cable Curls – 2 sets 8-10 – 1 dropset
Friday – Cardio Only (High Carb)
Saturday – Calves Abs (Low Carb)
Seated Calve raises 3 sets 15-20 reps
Dumbell Calve Raises 3 sets 15-20 rep
Weighted Sit ups – 3 sets 15-20 reps
Leg Raises 2 sets 15 reps
Sunday – OFF
Week 3
Monday – Legs/Shoulders (Low Carb)
Seated Military Press – 3 sets 8-10 reps
Incline front dumbell raises 3 sets 8-10 reps
SuperSet
Seated Rear Raises 3- sets 8-10 reps
Side Raises 3 sets 8-10 reps
Squats 3 sets 8-10 reps
Giant Set
Leg Press 3 sets 8-10 reps
Leg Extensions 3 sets 8-10 reps
Hamstring Curls 3 sets 8-10 reps
Tuesday – Off (High Carb)
Wednesday – Back/Bis (Low Carb)
Deadlifts 3 sets 8-10 reps
Bent over rows 3 sets 8-10 reps
SuperSet
Reverse Grip Pull Downs 3 sets 8-10 reps
Wide grip pull downs 3 sets 8-10 reps
Thursday – Chest/Tris/Abs (Low Carb)
Flat Bench Press 3 sets 8-10 reps
Incline Dumbell Flies 3 sets 8-10 reps
Flat Dumbell Press 3 sets 8-10 reps
Fly Machine 2 Drop Sets
Skull Crushers 3 sets 8-10 reps
Overhead Cable extensions3 sets 8-10 reps
Cable Kick backs 3 sets 8-10 reps
Dips 3 sets 15-20 reps
Friday – Cardio Only (Low Carb)
Saturday – Legs/Calves (High Carb)
Giant Set
Leg Press 3 sets 8-10 reps
Leg Extensions 3 sets 8-10 reps
Hamstring Curls 3 sets 8-10 reps
Seated Calve Raises 3 sets 8-10 reps
Dumbell Calve raises 3 sets 8-10 reps
Sunday – OFF (Low Carb)
Week 4
Monday – Legs/Abs (Low Carb)
Tues – Off (High Carb)
Wednesday – Back/Bis (Low Carb)
Thursday – Chest/Tris/Abs(Low Carb)
Friday – Cardio Only (HighCarb)
Saturday – Legs/Calves (Low Carb)
Sunday – OFF (Low Carb)
Week 5
Monday – Back/Bis (Low Carb)
Tues – Off (High Carb)
Wed – Abs/Cardio (Low Carb)
Thurs – Chest/Tris/Abs (Low Carb)
Fri – Legs/Calves/Shoulders (Low Carb)
Sat – Cardio Only (Low Carb)
Sun – OFF(High Carb)
Week 6
Saturday – Back/Bis (Low Carb)
Sunday – Off (Low Carb)
Monday – Abs/Cardio Only (Low Carb)
Tuesday – Legs/Calves/Shoulders (Low Carb)
Wednesday - Chest/Tris (Low Carb)
Thursday – Cardio Only (Low Carb)
Friday – OFF (High Carb)
The Diet
High Carb Days
1200-1500 Calories
150-170 Carbs
120-150 Protein
20-30 Fat
Low Carb Days
1200-1500 Calories
20-40 Carbs
My Nutrition Program View My Full Nutrition Program
abarton02 has not added any program information.
My Supplement Program View My Full Supplement Program
abarton02 has not added any program information.
My Motivation Program View My Full Motivation Program
abarton02 has not added any program information.
Visitor Comments
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Apr 5, 2011 7:42pm
vical
Hey whassup man.. Congrats on the house. I actually just started looking for a house myself... I've never been to that fitness center. I use fitness- for-10 in Brandon
Aug 4, 2010 11:29am
vical
Thanks for listing me as an inspiration! I see you're in Apollo Beach. Where do you workout at?
Jun 20, 2010 9:47pm
Benny5
just now saw this. not certain i ever got your "emails"?? i try to answer all the PMs people send me. hope all is well.
Jan 17, 2010 4:07pm
abarton02 updated his weight from 183 Lbs. to 222 Lbs., a 39 Lb. gain in 308 days.