Keaton Fitness

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Late post! Hit that good workout! Better late than never to post it hahahaha
12/25/2025

Late post! Hit that good workout! Better late than never to post it hahahaha

After a month, a very hard month of nursing school and family stuff and full-time work and kids and house chores and jus...
09/29/2025

After a month, a very hard month of nursing school and family stuff and full-time work and kids and house chores and just life in general. I finally made it back to the gym. Holy crap did I miss it but today sucked! I almost vomited three times and I felt super weak and honestly, I wanted to quit halfway through, but I remember what I tell my kids each and every time they wanna quit something, I tell them “I believe in you and you can accomplish anything! And most of all I am so proud of you!”  so I gotta keep going and I’m never gonna give up. Make sure that my family is proud of me!



Today’s workout was all about intensityI dialed in on time under tension with every set — no rushing reps, just slow, co...
08/11/2025

Today’s workout was all about intensity

I dialed in on time under tension with every set — no rushing reps, just slow, controlled movement, and squeezing hard at the top. That mind–muscle connection was on point today, and I could feel every contraction working exactly where it needed to.
Not just moving weight… but owning every rep.

Some days are about pushing heavy, but today was about control, precision, and letting the muscle do the work. Feels amazing when everything clicks like that.

Week 2 of the program hit a little easier — just because I knew what to expect.Still grinding through the chaos of life…...
08/04/2025

Week 2 of the program hit a little easier — just because I knew what to expect.
Still grinding through the chaos of life… nursing school, work, kids, and the gym. But I’m proud of how I’m showing up.
🔥 New PR today on bench: 225lbs for 5 reps!
That one felt really good. All the hard work, the discipline, the consistency — it’s paying off.

Miss Saralyn while she’s in New York. She’s out there working and playing (as she should!), and hopefully having fun. Meanwhile, I’m holding it down over here and staying on the grind.

💪 Upper 1 – Locked in:
• Barbell Bench Press – 3x6-10
• Barbell Bent Over Row – 3x6-10
• Dumbbell Shoulder Press – 3x8-12
• Cable Lat Pulldown – 3x8-12
• Low Cable Fly Crossovers – 2x12-15
• Dumbbell Bicep Curl – 2x12-15
• Dumbbell Triceps Extension – 2x12-15
• Face Pulls – 2x15-25

One day, one rep, one step at a time. Let’s keep pushing.

One of those days.Didn’t sleep great. Didn’t want to be here. Honestly? I just wanted to crawl back into bed.Boy did I w...
08/02/2025

One of those days.
Didn’t sleep great. Didn’t want to be here. Honestly? I just wanted to crawl back into bed.
Boy did I wanna quit today. I’m sore from all my workouts this week, low on energy, and everything in me was telling me to skip it. But I showed up anyway.
It wasn’t a PR day. It wasn’t a high-energy grind. It was a go-through-the-motions kind of day. But I finished it, and I’m proud of that.
Some days, it’s not about crushing the workout — it’s about keeping the promise you made to yourself.

💪 Upper 2 – Pushed Through:
• Pull-Ups – 3x5-10
• Incline Dumbbell Bench Press – 3x8-10
• Seated Machine Shoulder Press – 3x10-12
• Straight Arm Lat Pulldown (Cable) – 3x10-15
• Push-Ups – 2x10-20
• EZ Bar Biceps Curl – 3x10-15
• Dumbbell Triceps Kickbacks – 3x12-15

Not every workout feels amazing. But every one counts.

Today felt better. Life still feels heavy — school is no joke — but I’m starting to feel stronger under the weight.My wi...
07/25/2025

Today felt better.
Life still feels heavy — school is no joke — but I’m starting to feel stronger under the weight.
My wife is recovering well 🙏, and yesterday’s family party gave us a much-needed break. Good food, good rest, good people. That reset was everything.
Back in the gym today, running Lower Day 2 of my new U/L/S program (Upper/Lower/Split), and I’m really liking it so far. The structure, the balance — it just feels right.

Here’s what got done:
* Leg Press (Machine) – 3x8-12
* Romanian Deadlifts (Barbell) – 3x8-10
* Leg Extensions (Machine) – 3x12-15
* Seated Calf Raises – 4x12-20
* Cable Crunches – 4x12-15

The legs were burning, but it was a good burn. A needed burn.
One day at a time, one set at a time. We’re making progress — in and out of the gym.

This week’s been a lot.My wife just had back surgery — so home life’s been full-on recovery mode.I’m taking care of her,...
07/24/2025

This week’s been a lot.

My wife just had back surgery — so home life’s been full-on recovery mode.
I’m taking care of her, the kids, working full-time, and still pushing through my nursing journey.
To be honest, the gym was the last thing I wanted to do today.

But I showed up anyway.

Not because I had energy. Not because I felt like it.
I showed up because discipline shows up when motivation doesn’t.

It wasn’t my strongest session, but I got it done:

Seated shoulder press – 4x10
Lateral raises – 4x12
Front raises – 4x12
Rear delt flys – 4x12
Upright rows – 4x10
The weight felt heavy. So did life.
But skipping doesn’t help anyone — not my family, not my future, not me.
If you’re going through it right now, I feel you.
Just remember: showing up tired still counts.
Keep pushing.

2024 ➡️ 2025One year apart. Same mirror, different legs.Stronger, thicker, and more determined than ever.Still a long wa...
07/03/2025

2024 ➡️ 2025

One year apart. Same mirror, different legs.
Stronger, thicker, and more determined than ever.

Still a long way from where I want to be, but that’s the beauty of the journey—every rep, every drop of sweat, every setback and small win.

This path isn’t easy. It demands blood, sweat, and tears. But I’ve learned to embrace the grind and even enjoy the suck.

We’re just getting started. 💪

Leg Day Aftermath 💀🔥Still sore from Monday’s massacre on my legs, but today I laced up, showed up, and pushed through th...
07/03/2025

Leg Day Aftermath 💀🔥
Still sore from Monday’s massacre on my legs, but today I laced up, showed up, and pushed through the pain for the gains. No excuses—just sweat, grit, and grind.
Today’s menu: Calves, Thighs & a dash of Shoulders/Chest
🦵 Seated Calf Raises – 4x8-10
🦵 Standing Calf Raises – 4x10-12
🦵 Barbell Alt. Calf Raises – 5x8-12
🦿 Incline Leg Press – 4x8-10
🦿 Hack Squats – 4x8-10
🦿 Seated Leg Extensions – 4x8-10
🦿 Leg Curls – 4x10-12
🦿 (Yes, more) Leg Extensions – 4x10-12
💪 Weighted Dips – 4x10-12
💥 Machine Shrugs – 4x10-12
Every rep screamed, but every set reminded me why I do this. The soreness means growth. The grind means progress. 🧠💥

Leg Day: Activated. Destroyed. Conquered. 💥Just wrapped up a killer leg day, and I already know tomorrow’s going to be a...
06/30/2025

Leg Day: Activated. Destroyed. Conquered. 💥

Just wrapped up a killer leg day, and I already know tomorrow’s going to be a struggle… stairs? Not even trying. 😅 Calves and thighs got the full-on war zone treatment today:

🔥 Calf Assault
• Seated Calf Raises – 4x (8-10 reps)
• Standing Calf Raises – 4x (10-12 reps)
• Barbell Alternate Calf Raises – 5x (8-12 reps)

🦵 Quad & Hamstring Destruction
• Incline Leg Press – 4x (8-10 reps)
• Squats – 4x (8-10 reps)
• Seated Leg Extensions – 4x (8-10 reps)
• Leg Curls – 4x (10-12 reps)
• Leg Extensions – 4x (10-12 reps)
• Stiff-Leg Deadlifts – 4x (10-12 reps)

Legs are jelly, lungs are screaming, but the grind doesn’t stop. 🔥
If you’re not limping out of the gym, was it really leg day?

Shoutout to 💪🔥Obsessed with this stretchy cotton-spandex blend shirt — feels insanely good on the skin. Whether I’m thr...
06/26/2025

Shoutout to 💪🔥
Obsessed with this stretchy cotton-spandex blend shirt — feels insanely good on the skin. Whether I’m throwing it on as a pump cover, hitting a workout, or just wearing it out casually, it always comes through. Comfort, fit, and style all in one. Big win.

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652 N 800 E
Spanish Fork, UT
84660

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