Ran another 26mins, I made it just over 3K. What I did differently today was at around the 12min mark, I would keep a consistent 7km/h pace but every minute I would crank it to 9.5-9.8km/h. Felt great!!💪🔥 I kept running for about 8mins after the 26mins.

Back= 4sets of pull ups till failure = 3 sets of single arm lat pulldowns 10-12 reps = cable row 4 sets 8-12 reps = 5 sets of light deadlifts 15-20 reps Biceps = 3 sets incline dumbbells 10-12 reps = 3 sets hammer curls 10-15 reps = 2 sets till failure 21’s ez bar curls Trying to incorporate more running, and weights! You should try it too!

3 over easy eggs 150 grams of air fry no oil potatoes Morning smoothie.

220 grams of pork Air fry no oil potatoes Boiled, sautéed cauliflower Two pickled eggs Red hot sauce. ( no condiments with high calories) Taste 7/10 Health 10/10!

Chest= 5 sets of 5 reps bench press 1st set= 225 pounds 2nd set= 230 pounds 3rd set= 235 pounds 4th set = 245 pounds 5th set= 250 pounds Incline dumbbell press 4 sets of 6-8 1st set = 75 pounds 2nd set = 80 pounds 3rd set = 90 pounds 4th set= 85 pounds Chest cable flys 4 sets of 10-12 reps Triceps’s= 3 sets weighted dips till failure Ez bar 3 sets skull crushers 10-12 reps Rope push downs 3 sets push down's. Boxing bag work 30mins Note: forgot to start my watch like 25mins into the workout so in reality it was a 120 min workout. Make sure to stay healthy guys!!!