6am gym to work on shoulders, arms and abs and after work a 15km race which finished in 1:20:22.

Pretty though cause of the heat, but doable. Sunday I have a 30km training run planned with a pacer, so that should be fun.

did some abs chest today lighter
going lighter even like 10 lbs i can do easily 8-10 reps its a reason why i like staying lifting heavy even only if i get 5-7 reps out of it i feel more tired maybe i should try resting less maybe ?

Skipping work to go gym>>>

would not be the 1st time i did that

back day was good i felt the pump it was amazing, funny enough i lost like 4-5 pounds still eating the same just upped the incline a bit

Hit back today too I’m already sore :​hhh:

what did you do

13% body fat, 88kg
GOAL REACHED

As a reward its gym time

Got like 10 lbs left till am back at 10% the face gains gonna go crazy again

About 10 lbs shy of the mini goal @Impossible

Feel like my weight hasn’t moved in 2 weeks

But the vacation starts and the little diet break begins. Going HAM to finish when I return

One last workout before boarding tho

Lat pulldowns, cable rows, lat pullovers, dumbbell rows

I wish I could be 13% at 88kgs I’m at 90kg rn tryna cut down to 70kg. This bulk was no joke

Worst part of the bulk, face looking like a thumb

did arms today and abs did hanging leg raises for it also what are some good side workouts to do i just be doing russiaN twists alot and planks

• Diagonal crunches / twisted situps
• Heel touches
• Side plank (foot raised on a bench)

Helped me get a 4/6 pack. 2-3 sets for each

Giant Set

Crunches 30 reps
Leg Raises 20 reps
Cross Kicks 15 seconds
Flutter Kicks 12 seconds
Elbow-to-knee 10 reps each side
Plank 60 seconds

Superset

Captains chair leg raises 30 reps
Russian twists 15 reps each side

Goddam thats some cut to go through, I came from 99 and found that was already though. But you’ll get there

Oh and f*** echo bikes

just saying nothing hits better than that post training s*** that leaves u feeling light as a feather but kinda aching as well

can you post the videos for these please

i did the captians chair before and it got way to easy russian twists i do like 5 sets each side with a 20lb about 20 reps each planks i do like 2 mins after ab workouts

I will later today

Got 30km in 90 minutes, praying I dont have to take a s***

Update:

2:49:31 for 30km, average heart bpm below 150 and 5.39min/km. Took a dump 5 min for the start, so it worked out perfectly