Mile 1 – BE CAREFUL. Don’t extinguish.

Warm up. Do you feel tired? NO warm up DOESNT tire you. Get the body temperature UP. Heart pumping. So that you dont have to go all the way out quickly. Burn the nervous energy.

No need to stop at the water station.

Last mile will HURT. Just embrace it.

I attempted the 100 day challenge. I am 28 days in. that’s 25% ish. I don’t think it’s going as well as I thought.

So, let’s revisit. Readjust. Change it.

I do not want to log anything. I want to focus on workouts. The food will work itself out.

Take showers if you have to. Keep the other stuff ready if you have to.

Just turn the brain off and go for it.

Make sure you have fun!

Ingnition set vs. normal set

• Legs
  • Stair master
• Chest
  • Bench
  • Cables pull!
  • Incline dumbell
  • PUsh up
• Shoulders
  • Cable lateral raises
  • Cable over head (shoulder height)
  • Incline bench
  • Incline dumble row
  • Dumbell raise
• Traps
  • Deadlift + SHRUGS
  • Rows
  • FACEPULL
• Bicep
  • Dumbell
  • Dumbull inverted, pull face
• Posterior
  • Rows
  • Deadlift

Push

Pull

Legs

Went to my old gym today.

Wore the maxtop bag.

I like it. Nice

Above knee level. Full motion

Lateral raise.

Oh man, it’s been TOUGH keep things on track. I have been pushing myself. Got injured a few times.

Please don’t skimp.

I am at risk of burning out. Too much shit to do. I cannot.

I did a lot of boozing to compensate. But that’s not the right way to deal with things.

That dude lost 20 percent bro.

I want to schedule a half marathon for the 100th day. I think it will be a good way to celebrate it.

I had an odd thought recently. Am I going to run the marathon THIS year? What the fuck?

No. I dont think so.

Just loose a SHIT TON of weight bro.

I feel so lucky and grateful that I can run right now. That I have the ability to lift weights. I have gratitude for life. For my body and mind.

While I have the physicality to be active, I should be active. Don’t let it waste. Life is short. I am feeling it.

This is what it will take. I am so Constantly triggered and Another trigger.

This is what it takes!

I have to remain disciplined. It takes working out intensely and keeping low calories and a lot of walking.

This is my Simulating Ozempic for now.

That fucking dude lost 20% body fat! The other dude lost 25 pounds.

I have found my thing – running / walking. I fucking love it.

Just do it every day.

I am feeling better for what it’s worth.

The template

• Monday is fast until 8pm. Then eat light meal
• Tuesday is eat naya, salad, WF, etc for lunch. And a normal dinner
• Wednesday is a 16 hour fast. Snacks start at 4pm
• Thursday is normal eating day. Light lunch and good dinner.
• Friday is 16 hour fast. Just skip lunch.
• Saturday is normal
• Sunday is normal until 8pm.

Running has to be every day. At least try to get your miles / steps.

Add some strength too. You need a good strength spot.