HEY THERE !!
if you think that you've train a lot and IMPROVED
let me tell you i've been doing
GYM thrice a week
concentrating on
THIGH
CALF
QUADRICEPS
BICEPS
TRICEPS
SHOULDER
CHEST
LATs
walking up 13 storeys of steps EVERYDAY
jogging at least 4-5 times/ week
do 25 push ups/set for 4 sets
doing my abs exercises faithfully everyday