๐˜ฝ๐™ค๐™™๐™ฎ ๐™๐™ง๐™–๐™ฃ๐™จ๐™›๐™ค๐™ง๐™ข๐™–๐™ฉ๐™ž๐™ค๐™ฃ-๐™๐™๐™š ๐™…๐™ค๐™ช๐™ง๐™ฃ๐™š๐™ฎ ๐™Ž๐™ฉ๐™–๐™ง๐™ฉ๐™จ! ๐ŸŒ€

Day 5 - Body transformation

Did leg workout with focus on the glutes. I discovered many new leg workouts at the gym but it was quite tiring. I also walked and ran for 10 minutes (5 minutes each) for warmup and did some stretching exercises.

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Whats your weight?

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59kg

Mmmmmmmmmmm characters

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Okay. Thats quite good. Easy to get abs if weight is below 60 so dont get over happy at that. But still, you have very good form for a 15 year old :+1::+1: youโ€™ll be crazy by 18 if yoh keep grinding like this.

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Thanks man :smile: I really appreciate it.

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Yesterday: Playing basketball
Today: Jogging, 500 skipping, 24 min push workout (hiit bodyweight)

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22.12.2022

Hand stand 30 seconds
Diamond push ups x57 reps
Pull ups x8 reps
Dead hang 15 seconds

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23.12.2022

:white_check_mark: Hand stand 60 seconds :muscle:
:white_check_mark: Diamond push ups x25 reps :muscle:
:white_check_mark: Push ups x50 reps :muscle:
:white_check_mark: Belly crunches x100 reps :muscle:
:white_check_mark: Dead hang 40 seconds :muscle:
:white_check_mark: Pull ups x24 reps :muscle:
:white_check_mark: Dips x25 reps :muscle:
:white_check_mark: Sit ups x25 reps :muscle:

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24.12.2022

:white_check_mark: Hand stand 30 seconds :muscle:
:white_check_mark: Bench press 20kg x10 reps :muscle:
:white_check_mark: Bench press 25kg x10 reps :muscle:
:white_check_mark: Bench press 30kg x30 reps :muscle:
:white_check_mark: Dips x15 reps :muscle:
:white_check_mark: Pull ups x10 reps :muscle:
:white_check_mark: Tricep extension 27kg x75 reps :muscle:
:white_check_mark: Arm curl 14kg x30 reps :muscle:
:white_check_mark: Abdominal 23kg x50 reps :muscle:
:white_check_mark: Abdominal crunch 23kg x10 reps :muscle:
:white_check_mark: Abdominal crunch 27kg x40 reps :muscle:
:white_check_mark: Back extension 32kg x30 reps :muscle:
:white_check_mark: Pectoral fly 14kg x50 reps :muscle:
:white_check_mark: Shoulder press 18kg x30 reps :muscle:
:white_check_mark: Chest press 18kg x40 reps :muscle:
:white_check_mark: Lateral raise 9kg x10 reps :muscle:
:white_check_mark: Lateral pull 32kg x30 reps :muscle:
:white_check_mark: Diamond push ups x25 :muscle:

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Yesterday: Jogging, 500 skipping, 24 min legs + core workout
Today: Jogging, 500 skipping, 24 min push workout.

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You are strong bro!!!

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Thanx bro, I am trying to develop my 6 pack. I am doing much more than I am posting.

There is a workout I am trying to implement but I canโ€™t do it completely, try it and tell me how much you can do

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The workouts I follow are similar. High intensity followed by short rest.
But 20 minute on just abs is :skull::fire:
And how tf he lost abs in just one day :rofl::rofl::rofl:.

What I can advice is donโ€™t do this everyday, maybe alternate days. Doing this everyday wonโ€™t give time for your ab muscles to recover.

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01.01.2023

:white_check_mark: Push ups x50 reps :muscle:
:white_check_mark: Diamond push ups x30 reps :muscle:
:white_check_mark: Hand stand 30 seconds :muscle:
:white_check_mark: Belly crunches x50 reps :muscle:
:white_check_mark: Dead hang 30 seconds :muscle:
:white_check_mark: Pull ups x12 reps :muscle:
:white_check_mark: Dips x30 reps :muscle:

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04.01.2023

:white_check_mark: Hand stand 35 seconds :muscle:
:white_check_mark: Diamond push ups x30 reps :muscle:
:white_check_mark: Push ups x55 reps :muscle:
Went to gym :weight_lifting_man:
:white_check_mark: Bench press 20kg x10 reps :muscle:
:white_check_mark: Bench press 30kg x50 reps :muscle:
:white_check_mark: Arm curl 14kg x30 reps :muscle:
:white_check_mark: Tricep extension 27kg x50 reps :muscle:
:white_check_mark: Pectoral fly 14kg x50 reps :muscle:
:white_check_mark: Abdominal crunch 32kg x45 reps :muscle:
:white_check_mark: Abdominal crunch 27kg x15 reps :muscle:
:white_check_mark: Abdominal 23kg x45 reps :muscle:
:white_check_mark: Abdominal 27kg x30 reps :muscle:
:white_check_mark: Back extension 32kg x30 reps :muscle:
:white_check_mark: Chest press 25kg x40 reps :muscle:
:white_check_mark: Shoulder press 18kg x30 reps :muscle:
:white_check_mark: Lat pull 32kg x30 reps :muscle:

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23 dec, 29 dec and 4 jan .

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Bro why was your diary closed? :skull:

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Dw buddy, i asked taher sir to do so!

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Alright Im back folks and I have not been slacking,

I finally implemented a split and have worked out every day for the past 1.5 months, I now encountered some chest pain (dont worry about it) but Im cautious and will observe it for a while and pause the sports. Basically 1 muscle group per day for 7 days per week, I had no rest days and nutrition was also bad. Not the wrong food but just too little food in general. I entered another challenge before the christmas holidays namely not eating any sweets (for the entire holidays) and after they passed I extended this challenge until the first of July xD So yes, no sweets, no pmo bs etc, I feel great, I feel like Im free of sabotaging myself. all this โ€œgoodโ€ stuff that people think is good, in reality its baggage, youre just too hypnotized to see it that way when youre in it

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@Sholt_Tenkerrot How is your tummy now ? :new_moon_with_face:

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