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Anonymous
get starting strength (there is a rapidshit somewhere if you're too cheap to buy the book) and do that 3 days per week (lets say mon, wed, fri) since you don't know how to do power celans do chin ups or rows from the floor instead (or both - alternate every workout) if you want to run run on 3 (or 2 depending on your recovery) of your rest days, but not longer than 30 minutes (including warm up/cool down) alternate sprints / walking or slow jogging you can also do the sprints up hill if you can/want eat twice as much as now sleep as much as possible the last two parts are vital
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