How do you maintain your perfect physical specimen so they keep drooling over you? ;)

[Galvatran]

I am actually hitting 8kms in 35mins now.

That's fantastic. I do that too... on a push bike.

[SharkyMcShark]

This is how I do it

Monday, Wednesday, Saturday: Weights days, alternate Routine A and Routine B


Warmup: 7 minutes crosstrainer

First Exercise:
A and B: Deadlifts - currently 130kg, 140kg, 140kg, 150kg, 175kg
Superset with 15 reps of hanging leg raises w/ exercise ball held between ankles

Second Exercise:
A: Bench Press - 75kg, 85kg, 90kg, 95kg, 95kg (hoping to reach 100 in the next few months)
B: Overhead press - 52.5kg, 55kg, 57.5kg, 60kg, 62.5kg
Superset with 15 kettlebell swings and skipping between sets.


Third Exercise:
A: Bent-over rows - 60kg, 62.5kg, 62.5kg, 65kg, 65kg
B: Squats - 80kg, 90kg, 100kg, 110kg, 110kg
Superset with 15 reps of ab rollout and skipping between sets.

Fourth Exercise:
A: Standing barbell curls - 37.5kg, 40kg, 40kg, 43.5kg, 45kg
B: Wide grip lat pull-down - 75kg, 75kg, 80kg, 80kg, 80kg (trying to work toward consistent sets of wide grip pull ups)
Superset with leg press machine and skipping between sets

All exercises 5 sets of 8 reps

Cooldown: Crosstrainer, 11 minutes highest setting.

The whole exercise should take about 1 hour and 40 minutes.

Sunday, Tuesday, Thursday, Friday - cardio, 40 minutes intense on the crosstrainer