Your body fat is same as first pic
You added muscle and toned up. But didn't loose much body fat.
100 pull ups, 500 sit ups, 10 miles on bike 50 hammer curls each arm supercsetted in sets of 10.
In a month you'll be jacked with a 6 pack perfect beach body pussy getting look
Pushups/pull-ups etc- Great functional exercises for general fitness. I’d incorporate some of the big 3 lifts, going heavy - 5x6 bench, squat, deadlift. Something tells me right now you’re just going through the motions and not aggressively hitting the weights.
Lift aggressively, if you’re not grunting and making faces, you’re not pushing yourself. By the 6th rep you need to be almost failing (use a spotter). Heavy weights, with more sets and longer test periods will yield gains. Theoretically you’ll burn more fat as well since your pushing more and holding more muscle.
Right now you have a friendly, approachable, you can steal my girl, beginning of the summer beach volleyball body. Turn yourself into a dangerous, veiny, guys are afraid to look at you, women can’t stop staring, muscle beach body.
I’m in no way trying to insult you either. Just trying to motivate you.
Don’t over do it with the cardio, it will hinder your gains. The cuts will come from good diet, the gains will come from heavy lifting, good rest and good diet.
Damn this is a hard routine. I did the 100 pull ups yesterday, along with a push up program. Today after work I was so tired I coudlnt keep my eyes open. I'll have to work my way up to doing this routine daily.
For the bike.. Should I pedal with some resistance, or without? Am I trying to get my heart rate up the whole 10 miles, like what's the pace? Or just a relax pace the whole time. Thanks
I'd say that heart rate is much more important than distance here. In other words, use resistant enough so you feel a burn but low enough to be able to keep on pushing as fast as you can for 5-10min. However, me for one would not recommend going to hard on cardio in your case, just for some vascular activity.
I would much rather go superset or some hit/ hiit training instead. More benefits for you in my opinion and much more fun
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