3 yr update - 37/M

[rkenoke]

@supperz0nic honestly i just took those day 1 pics for myself so i didn’t really think about it

 

[michelrives]

@rkenoke Good job man!! Now just work on skills and maintain that physique

 

[rkenoke]

@michelrives exactly!

 

[betme]

@rkenoke Is that a tattoo?

 

[rkenoke]

@betme friend had a biker bday party and the temp tattoo wasn’t so temp

 

[gingerine]

@rkenoke I'm doing the RR too. Nice to see the progress here. I wanted to ask you if you did a separate cardio as in High intensity cardio? Cause I'm training for Half Marathon with RR and it's kind of burning me out. I'm half assing the legs in RR tho, easier progressions only.

 

[rkenoke]

@gingerine no intentional cardio except walking 12/3/30 but i skate with my dog daily as well as roller skate and hike on the weekends

 

[rkenoke]

@gingerine just do whatever works for you. i would love to add some more cardio for heart health but for now i was just focusing on my body transformation

 

[gingerine]

@rkenoke Hmmm. Thanks. I'll have set out my priorities first.

 

[alexdenipaul]

@rkenoke Great job

 

[shedrach90]

@rkenoke What’s the best way for me to work and get abs?

 

[rkenoke]

@shedrach90 just follow the RR until you can see some definition and then add some leg raises with perfect form. check out fitnessfaqs bc Daniel is the goat

 

[shedrach90]

@rkenoke Ok thanks appreciate it a lot!

 

[psalmbook]

@rkenoke Oh hey I'm around that age! Thanks for posting.

How long do your workouts take?

 

[rkenoke]

@psalmbook depends. i like to take my time and warm up for 15-20 mins so anywhere from 85-110 mins

 

[rkenoke]

@psalmbook 2-3 mins of rest between sete

 

[net]

@rkenoke Wow, awesome. I'm 37 years old with a 2 1/2 year plan to get your results by the time I'm 40. Your before picture looks a lot like me now. Thanks for the inspiration and congratulations! I'm sure your entire life is so much better in so many ways. And I can imagine the work you put in to get there. Enjoy it

 

[rkenoke]

@net mental gainz are the best gainz

 

[net]

@rkenoke For sure. Funnily enough, they're often attached to the physical gains, tho

 

[rkenoke]

@net chicken or egg but both are great so i’ll take both