Thanks to @anon75514626 bhai , he deleted his post 
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Today 90.0 KG. Went to Gym at 5 am morning after a 2 week gap of Onam and fever.
Didnโt ate any junk today. Going good
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24 September 2024
| Exercises | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Side lateral raises | 16(5kg) | 18 | 19 |
| Rear delt fly superset | 15(5kg plates) | ||
| Biceps Curls | 15(5kg) | 15 | 15 |
| Preacher curlsSuperset | 15 (5kg) |
Steps 9k
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25 September 2024
10.5 k steps
26 September 2024
Iron Fist program
| Exercises | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Forearms conditioning | 30 (each arm) | 35 | 34 |
| Fist condition | 28( each) | 38 | 31 |
| Palms conditioning | 31 (each) | 33 | 32 |
| Talus conditioning | 24 (each) | 22 | 25 |
| Elbow conditioning | 32(each) | 31 | 32 |
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Ran 12 minutes straight warmup
Ran five series 0.5 km each:
Speed 1: 17 km/h
Speed 2: 16
Speed 3: 17
Speed 4: 15
Speed 5: 20 
I gave my all in the end 
(Btw this was done at school)
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How do you know the speed? Ran on treadmill?
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Our teacher gave us a table with speed and corresponding times for different distances:
| Speed | Time in 100 m | Time in 250 m | Time in 500 m | Time in 1km |
|---|
We also got a stopwatch. After running twice around the field (which is 500 m), we record our time, then use the table to find out our speed.
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W 
โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ โ
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They donโt know I can fly yet 
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the only way show them is by pushing someone off the roof and saving them 
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They also donโt know you can dance too 
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That only happens in movies
If flying exists in real life, it would be someone scaring me to death that I would fly away and become famous as the kid who โFlew away from fearโ
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What vegeta is doing seems like something else than dancing
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Oh ok so thatโll be average speed. Youโll start stopwatch before starting the run, and stop after completing a particular distance then according to.time youโll see speed from the table, nice idea though.
I set speed on treadmill and then run, max Iโve went was 22.5 kmph, for about 200ms
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If here anyone from India or Bangladesh please message meโฆ
My telegram id:
deletedaccount009
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Thatโs hip roll not hip thrust !
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Damn thatโs impressive! Even if itโs only for 200 ms but that a great speed! 
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Iโm a basketball player so my legs have been conditioned to sprint fast for short distances.
I bet @debellator would have even higher speed.
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