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sage
Anonymous
pic is even more disgusting the 2nd time. I will help but only because I want OP to die in a fire for making me see pig disgusting pic twice
weights: SQUATZ - 5 sets of 8-12 reps, heavy as you can Deadlifts - same Benchpress - 3 sets 8-12 reps, heavy Military Press - same
Abs: Crunches - 5 sets to failure Planks - 3 sets, hold for 1 min 30 each time, work up to it if it's too long
Cardio: Run 2 miles fast as you can, or rowing machine Burpees - 3 sets of 20, fast as you can. when it gets easy, add a pushup at the bottom
Every day: Pushups - 3 sets to failure Pullups - same as ^
Alternate weights and cardio every other day, abs at the end of every weight day
Diet - Six 300 cal protien based meals a day, eat every two hours. no sugar no flour no alcohol evar
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