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.
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.
Whats your weight?
59kg
Mmmmmmmmmmm characters
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 youโll be crazy by 18 if yoh keep grinding like this.
Thanks man I really appreciate it.
Yesterday: Playing basketball
Today: Jogging, 500 skipping, 24 min push workout (hiit bodyweight)
22.12.2022
Hand stand 30 seconds
Diamond push ups x57 reps
Pull ups x8 reps
Dead hang 15 seconds
23.12.2022
Hand stand 60 seconds
Diamond push ups x25 reps
Push ups x50 reps
Belly crunches x100 reps
Dead hang 40 seconds
Pull ups x24 reps
Dips x25 reps
Sit ups x25 reps
24.12.2022
Hand stand 30 seconds
Bench press 20kg x10 reps
Bench press 25kg x10 reps
Bench press 30kg x30 reps
Dips x15 reps
Pull ups x10 reps
Tricep extension 27kg x75 reps
Arm curl 14kg x30 reps
Abdominal 23kg x50 reps
Abdominal crunch 23kg x10 reps
Abdominal crunch 27kg x40 reps
Back extension 32kg x30 reps
Pectoral fly 14kg x50 reps
Shoulder press 18kg x30 reps
Chest press 18kg x40 reps
Lateral raise 9kg x10 reps
Lateral pull 32kg x30 reps
Diamond push ups x25
Yesterday: Jogging, 500 skipping, 24 min legs + core workout
Today: Jogging, 500 skipping, 24 min push workout.
You are strong bro!!!
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 canโt do it completely, try it and tell me how much you can do
The workouts I follow are similar. High intensity followed by short rest.
But 20 minute on just abs is
And how tf he lost abs in just one day .
What I can advice is donโt do this everyday, maybe alternate days. Doing this everyday wonโt give time for your ab muscles to recover.
01.01.2023
Push ups x50 reps
Diamond push ups x30 reps
Hand stand 30 seconds
Belly crunches x50 reps
Dead hang 30 seconds
Pull ups x12 reps
Dips x30 reps
04.01.2023
Hand stand 35 seconds
Diamond push ups x30 reps
Push ups x55 reps
Went to gym
Bench press 20kg x10 reps
Bench press 30kg x50 reps
Arm curl 14kg x30 reps
Tricep extension 27kg x50 reps
Pectoral fly 14kg x50 reps
Abdominal crunch 32kg x45 reps
Abdominal crunch 27kg x15 reps
Abdominal 23kg x45 reps
Abdominal 27kg x30 reps
Back extension 32kg x30 reps
Chest press 25kg x40 reps
Shoulder press 18kg x30 reps
Lat pull 32kg x30 reps
Bro why was your diary closed?
Dw buddy, i asked taher sir to do so!
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 โgoodโ stuff that people think is good, in reality its baggage, youre just too hypnotized to see it that way when youre in it