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Anonymous
Hey guys. 60kg, 165cm.

Few years ago my muscles were borderline atrophied. I sat at my computer desk all day every day for 20+ months. Then I got a manual labor job, which brought me up to speed with the average population.

Now I'm a beginning cyclist, I bought a brand new touring bicycle and I'm looking to go the distance. It's really inspired me to get in shape.

So just from lurking here and doing some research I'm thinking of combining these HIIT workouts (on my bicycle mainly) with some upper body lifting. What's the best way to shape up my upper half? Should I just do push-ups and crunches until I drop? How many days should I do the HIIT and how many days should I do the lifting?

Thanks.
>> Anonymous
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After picture
>> Anonymous
Push ups, Pull-ups, Chin-ups, dips. Or if you have access to weights... then just do a standard program.

(www.stronglifts.com) alot of info there.

If you want to do abs do bicycle crunches, inverted crunches and the likes.

Stay away from having your feet anchored as that'll work your hip flexors and just contribute to them becoming tight.

Also, read this:

http://jamieatlas.wordpress.com/2008/07/16/treadmill-bicycle-or-elliptical-machine-pt-2-the-bicycle/

Cycling can cause posture problems and flexibility issues, that just gives you a few tips on preventing it all.
>> Anonymous
Get an adjustable dumbbell.
>> Anonymous
i really wanna make fun of you for your hat, but... fuck, that's a sweet hat
>> Anonymous
you look like one of the dudes from Bionic Commando
>> Anonymous
nigger have you ever camwhored on /b/?

and you're short, ha ha
>> Anonymous
the looord he has riiiseeennnnn
>> Anonymous
Wow, how did you get uglier?
>> Anonymous
bicycle with your hands on the pedals and your stomach on the saddle.
>> Anonymous
lol hai jesus
>> JESUS !vBOFA0jTOg
OMFG
>> Anonymous
http://hundredpushups.com/
>> Anonymous
when did you get the sex change chinchan?
>> Anonymous
fuck, jesus browses 4chan o_O