GYM guys please come in.

[Cenon]

ubalage workouts poddak kiyanna...

before workout treadmill karanawada? if so duration with speed please

 

[FCB]

No streching before workout, increases injury,
just warm up, some burpees,
usual workout
push/ pull / legs repeat sunday off streathing after workout for better blood flow
every day 10k walk or 15000steps,

all of above is useless if your diet isnt good, so aim for high protein low carbs, no fruits at all other than guava and avacado, all tohers are just insuline spikes,

my PWO is since I gave up caffeine, 5mg tadalafil, 6g citrulline, 1G agmantine
meals usually 20eggs per day, 1kg chciken, whole grain bread, vegiies,