31st Aug 2011....plan for the next 30 days until deadline number 1

woke up at 340 in the afternoon!!! was pretty annoyed with myself....nevertheless its good to keep calm and pick urself up when u goof up....rest of the day was pretty good.

4pm: 1 banana+1apple+1litre of water to take care of constipation thanks to the ridiculously long sleep

445pm: 1papaya+2guavas

545pm: 2scoops protein shake

2.5km walk with 12kg backpack in 17 minutes

615pm: stretching+50 crunches+30 leg raise  superset

naseba day which is september 30th  is the 1st deadline. today at the gym it was just planning with Ranjith for the next one month. We will be adding more muscle and reducing fat on the lower abs...get better obliques ....adding glut-amine and creatine to the diet to aid muscle recovery.

715pm: 1corncob+handful boiled peanuts+1tuna sub at forum

730-9pm: dance dance revolution expert mode

910pm: gatorade with 1scoop protein

1km walk to pridhvi's place

1030pm: half a cucumber+ roasted peanuts with canola oil+2 cups plain boiled corn & green peas

gym closed tomorrow on occasion of Eid

30th Aug 2011 - start of the 5 day Eid Holiday

9am: 1scoop protein shake+1apple+1papaya+1guava

1130am: 1scoop protein+2carrots+1cucumber

1230pm: 1 large black coffee at coffee day

2pm: 10 boiled egg whites+6 phulkas+1carrot

245pm-8pm: Cardio with Dance Dance Revolution Expert mode minimum 180beats per minute

430pm: 6 inch tuna sub: honey oat bread with all veggies+extra meat teriyaki

7pm: 2 scoops protein shake with gatorade

830pm: 1 scoop protein shake+ fish oil +1astymin

10pm: 6 boiled egg whites

off to bed

great day!

29th Aug 2011

745am: 1banana+1apple+1600gm papaya+1scoop protein shake

10am: 4 egg dosas and 2 plain dosas with coconut chutney

1245pm: 8 boiled egg whites+2 carrots+1cucumber

3pm: 1 carrot+ 2 boiled corn cobs+ 5 egg whites

530pm: 1scoop protein+1corn cob+2guavas

540-730pm: dance practise for naseba annual day

8pm: pre-workout: 1corn cob+protein shake

830pm-915pm: Target area: Shoulders

1. Seated Back Press with shoulder rod 10kg plates on each side: 25reps, 20 reps, 16reps, 16reps...20-30secs gap btwn sets

1 minute rest

2. Double dumbbell Shoulder press: 15kg per side*16reps*2sets, 17.5kg per side*14reps*2sets...20-30secs gap btwn sets

1 minute rest

3. Front twisting dumbbell shoulder raise single arm: 10kg dumbbells: 24reps(12 per arm), 24reps, 22reps, 20 reps ....20-30secs gap btwn sets

1 minute rest

4. side double arm dumbbell lateral raise: 10kg per arm: 4sets*16 reps ....20-30secs gap btwn sets

1 minute rest

Abs: superset: 50 slow high pressure crunches lying on the ex ball + 30 leg raise

post workout: protein shake 2 scoops + 2 guavas+astymin+fish oil

2km walk with 10kg backpack

940pm: 8 boiled egg whites+2phulkas+1carrot

fantastic day!!! :)

28th August 2011

Rest/recovery/no protein supplements Day. Did practise dance for about 50 minutes btwn 730pm and 830pm

8am: 2 bananas+1apple+1guava+1ltr water

10am: 4egg dosas with coconut chutney+1carrot

1130am: 130ml coffee

1245pm: 2carrots+1cucumber+10boiled egg whites

3pm: 1 cup vanilla ice cream + 1 glass lime juice+ 1.5 corn cobs

445pm: 2cups hot lemon tea

6pm: 2 carrots

730pm: 8 boiled egg whites+1 carrot

9pm: half barbeque chicken

12pm: off to bed

Peacuful day. abs are crazily pumped from the workout of the last 2 days.

27th August

had a late night...slept at 4 am...but i just need 6-8 hrs of uninterrupted peaceful sleep and am good to go...woke up at 1040am....today wasnt very hungry...dint each much but had a lot of energy.

1050am: 2 small bananas+1 papaya+1apple+1 guava

1230am: 2 carrots+1 cucumber+1scoop protein+multivitamin+iron

3pm: 1spinach corn sandwich with plain black coffee at Java Green, Forum

4pm: half a tuna sub with all veggies at subway, forum

5pm: Cardio: Played Dance Dance Revolution for half an hour

6pm: Protein Shake

615-7pm: Workout Target: Pumping through circuit training:

1. Started with 5 sets of pull ups with 10secs gap btwn sets: 25, 15, 20, 15, 10

2. 4 sets of single arm Dumbbell Rowing: 4 sets per side: 17.5kg*25 reps, 17.5kg*25reps, 20kg*20reps, 20kg*20reps

3. double hammer curl with 10kg dumbbells: 2sets of 25 reps, 20 secs gap btwn sets

4. standing hammer curl with extension cable: 5plates*30reps, 7plates*20reps

5. double hammer curl with 10kg dumbbells: 1set of 25 reps

1 minute gap

6. Pec Flies: superset: 8plates*25 full reps, 15 reps releasing only half, 15full reps again

45secs gap

13plates*15reps

7. Abs: 1 superset of 50 very slow pressurized crunches lying on the floor with but and legs balanced on the exercise ball, 20 slow leg raises on the parallel bar.

End of a fantastic workout!!!

Post Workout: whey protein shake+3guavas

Canceled party plans coz remembered that Rocky 4 was playing on HBO at 9. One of my all time favorites!

Walked back home 2 km and bought next day's supplies of fruit and veggies.

815pm: 1 coal cooked corn cob and 1 boiled corn cob.

945pm: 8 boiled egg whites while watchin Rocky 4.

Adrian yellin at Rocky: "YOU CAN'T WIN!!!"

Quote of the day: Rocky to Adrian:  "No... maybe I can't win, maybe the only thing I can do is just take everything he's got. But to beat me, he's gonna have to kill me, and to kill me, he's gonna have to have the heart to stand in front of me, and to do that, he's gotta be willing to die himself and I don't know if he's ready to do that. I don't know, I don't know."

26th August 2011 - Cardio/Abs Day

given i slept at 130am in the mornin, pretty happy to have woken up at 730am

735am: 1.5 banana+500gm papaya+200gm fuji apple+1 guava+protein shake, 1040am: 2 carrots+1 cucumber +protein+multivitamin+iron, 1230pm:1 large black coffee at coffee day, 125pm: 3phulkas+10boiled egg whites, went to office for an hour and a half to research, 415pm: subway time at transit(forum koramangla): 1 6inch sub with all veggies+chicken teriyaki+roasted chicken with teriyaki barbecue and mint sauce...

5pm-6pm: cardio: Dance Dance Revolution high intensity expert mode nonstop, 150 hoops mini basketball in 3 minutes...at timezone forum..2 scoops whey protein shake with gatorade and 2 guava

Today's target area: Abs: 645-815pm: Read about Gerard Butler's "300 Spartan Workout" last night and wanted to do somethin absolutely crazy today! already was a killer 1 hour of cardio. wait till u read what followed...

maximum 10-15 secs gap just to transition into the next item:

1*50pullups

parallel bar: 100 straight leg raises toes pointed outside, 100 knee raise, 100 sideways,

straight into 200 crunches on the ball,

50 floor wipes whilst holding a chest press with 10kg plates on a barbell,

5sets*15reps bent knee raise whilst lying on the bench with butt at the edge,

3*50 upper ab/side crunches with 10 plates on the machine using rope extension, 3*12 reverse crunches(facing away from the weights),

2 minutes: ate a guava with multivitamin and fish oil for some recovery and energy, straight into:

100 free kickbacks,

200 twists in different angles with 3kg dumbbells wide stationary legs and lifting legs half a foot,

21push ups,

100 stick twists,

400 standing twists on the standing twister machine,

100 stick side bending,

25 hanging bent knee leg raise,

50 pull ups

10 parallel bar leg raise.

End of abs workout!!! they came they saw they were shocked they left but i was still at the gym :)

made a new friend...kool chap used to play hockey at state level...invited for a beer but i dont drink so said maybe if he's up for dance dance revolution some time, i'd love to hang out :D

Post workout: 820pm: 2scoops whey protein shake+1amino acid+4 guava,

850pm: 1 full boiled corn cob+2 handsful boiled peanuts,

sat for 15 minutes and then walked 2km to the restaurant, as usual bought the next day's fruit and veggies

950pm: 6 boiled egg whites +2 carrots +1 big cucumber

sat for 15 minutes and walked back home 400mtrs,

What an awesome day!!!  love friday and saturday...have so much time to push myself beyond limits!

just held back at the right time or else any more workout would lead to unnecessary muscle burnout...abs feel awesome!!! :D

Tomorrow might go in for a leg workout, been 2 weeks since i've done any weights on my legs thanks to the darned hamstring injury. however bn good for a while...the pain is still there....but maybe 5% of what it was on the 1st 2-3days(was like hell then, actually maybe hell would've bn better)....anyhow enough of the sob story....a positive that came out of the injury was that i realized i havent been doin all my stretching exercises for a long time now....so voila! i started stretching and now i stretch better than 2 weeks ago :) ....Lookin forward to an exciting day tomorrow!!!

Off to bed now :)

Quote of the day: “I am personally convinced that one person can be a change catalyst, a "transformer" in any situation, any organization. Such an individual is yeast that can leaven an entire loaf. It requires vision, initiative, patience, respect, persistence, courage, and faith to be a transforming leader.” - Stephen R. Covey

20th -24th August 2011

Lame excuse but somehow did not take out the time necessary to write about the last 5 workouts...they are fresh as a cucumber in my mind though...

20th: Target Area: Back+cheat meal day

1. Wide pull ups: 1*25, 1*15

2. Seated rowing on the machine with chest pushed against the seat at 25 degree angle towards me: 8plates*20reps, 12plates*20reps, 14plates*16reps, 16plates*16reps

21st: Rest... did practise dance for an hour and a half for the naseba annual day...nothin too stressful

This was my no supplements day.

22nd: Target Area: Shoulders

23rd: Biceps:

1. Zig Zag Rod with 10 kg plates on each side: 1*25reps, 1*20 Reps, 1*16 reps, 1*16 reps

2. Seated twists with 18 kg dumbbells: 1*12 per arm, 1*11per arm, 1*9per arm, 1*8per arm

3. Preacher curls using machine extension cable seated in the full squat position and with triceps over the knees: 6 plates*25, 8plates*20, 10plates*16, 10plates*14(bloody tough!!!)

workout complete! felt great!

walked back home a couple of km. freshened up and off to bed.

24th: Cardio walked at 8kmph for 3km with a 12 kg back pack. Took approx 22 minutes

Target area for the day: Abs: 40 minutes: all exercises done with immediate transition. essentially it was a 40 minute killer superset!

1. stick twisting: wide legs: arms stretched and with bent elbows: 250 twists per side, no gap

2. Side Bending: 5kg dumbbells: 200 per side with wide legs

3. Supersets of straight leg&bent knee/floor leg raises, ball abdomen crunches: 4sets*50 reps each for leg raises and crunches

Target Area for Thursday: Chest

What a great 5 day workout...more or less had a similar food intake as last week with a few changes here and there!!! I see myself progressing rapidly!!!

25th August 2011

Last day of the working week. after quite an episode last night, got ready for an exciting day at work.

9am: 4guavas+1 scoop whey protein, 1015am: 3 egg dosas with coconut chutney+multivitamin tab+iron tab, 1245pm:2 egg dosas with coconut chutney+10boiled egg whites, 3pm: 1oil-free gobi paratha+6boiled egg whites, 530pm:1scoop whey protein+3guavas, 8pm:1.5scoop Whey protein+half corn cob

Workout: 835pm-920pm: 5minutes standing twister,5 minutes on the super heavy punching bag non stop

Target Area: Chest

1. Seated Machine Pec Flies: 9 plates*20reps, 13plates*20reps, 15plates*16reps, 17plates*16reps

gap of 15-20 secs between sets just to get a sip of water and to change weights

1 minute rest

2. Flat bench Dumbbell Press:  2 sets with total 35kg*20 reps, 40kg *16reps, 40kg* 14reps, gap of 10-15 secs btwn sets

1 minute rest

3. cable crossover for isolation workout: 3 plates*20reps, 4plates*18reps, 5plates*16 reps, 5plates*16 reps,

gap of 10-15 secs btwn sets

End of kickass Workout!!!

Post workout: 2 scoops of whey protein+4 guavas+1amino acid tab(astymin)+1 fish oil supplement

Walked back couple of km as usual and of course bought the next day's veggies and fruit.

off to bed....What a great day, I see myself progressing and see myself reaching my goal already!

Tomorrow's target area: cardio and Abs if trainer unable to make it...or else should be back and triceps.

19th August 2011

late morning... woke up at 1045am!!!

1055am: 2 bananas, 1155am: 700gm papaya+1.25 scoop ON Gold std whey protein with water+multi Vitamin tab+iron tab, 215pm: 1carrot+1cucumber+1 large black coffee at coffee day, 4pm: half skinless grilled chicken+1 tandoori roti at transit.

430-6pm: cardio: Played Dance dance revolution throughout - terrific workout!

605pm: 2.5 scoops whey protein with water+ 1astymin(multi vit & amino acid tab)+1 omega 3 fatty acid tab+1/2corn cob

630-810: Abs + chest

Abs: 200 reps of floor crunches alternating with 200 reps of leg raise +cycle kick with 2-6 seconds gap

Chest:

1. half bench press: 20kg total*20 reps, 30kg*16 reps, 40kg*16 reps, 40kg*14 reps, 1 minute rest btwn sets

2. pec dec with elbows parallel to the ground: 6plates*20reps, 8plates*20 reps, 10plates*16reps, 10 plates*14reps, 1 minute rest btwn sets

3. dumbbell pullover: 3 sets with 24 kg dumbbell*15 reps, 1 minute rest btwn sets

Abs: rigorous side bending with 5 kg dumbbell in each hand- 500 reps totally for both sides...also held dumbbells right next to the shoulder for 80-100 of these reps and 50reps were with heavy stick.

Workout completed at 815pm

Post workout: 2 scoops of whey protein with water+half corn+1 astymin tab+fish oil tab+1/2corn cob+1 big guava.

stretched for 10 minutes and walked back 2 kms to the restaurant, bought the next mornings supplies of fuji apple, carrots, cucumbers, papaya:

915pm: 10 boiled egg whites+2 phulkas

walked back home around 400 metres: 1030pm: 2 carrots+1 cucumber

What a fantastic day!!!!! :)  

18th August 2011

Diet: 830 am- 1 full banana, 9am - 700gm papaya+ 1 scoop of whey protein with water, 10 am: 4 egg dosas + multivitamin tab + iron tab, 1045am: 1 cup of strong coffee,  1245pm- 1 scoop of whey protein + handful of peanuts, 315pm: 1 full corn cob + 2 egg dosas + 3 carrots, 430pm: 1 cup of black lime tea,  6pm: 1 corn cob, 730pm: 1 corn cob+  2 scoops of ON whey protein+ handful of peanuts

Workout: 830pm-930pm

Target Muscle Group: Biceps and Triceps

warm up: 

started with shoulder width push ups 2sets*25reps, 10 secs gap btwn sets

immediately went for 1*20, 1*15 shoulder width chin ups

Weights: 1. medium Zig ziag bar: 10kg plates on each side: 4 super sets alternating between lying down triceps skull crushers and standing bicep curls: 20reps, 18, 16, 14....for the biceps, held for 3 secs at the last lift, left another inch and held for 3 secs, relax

2. 4 super sets this time starting with twisting bicep curls with 12.5 kg dumbbells alternate hands: 24 reps, 16, 14, 12....alternating with single hand seated tricep overhead with 10 kg dumbbell: 20 reps, 16, 12, 10

3. 4 super sets alternating btwn biceps and triceps on the extension cable: bicep curl with small rod  at the floor and rope push down: 5plates*20 reps, 5plates * 20 reps, 7plates*16reps, 9plates*14 reps....held last rep for 3 secs at 2 positions, relax

Killer workout!!!

Post workout food: 2 scoops of ON gold standard whey protein + Fish oil capsule + astymin (multivitamin&amino acids tab)

2 kms peaceful walk back home.

Television, facebook, friends on mobile, off to bed... see you tomorrow :)

16th & 17th August 2011

16th August: Returned from a visit to Hyderabad...

2 days of proper rest at hyderabad. apart from makin my sis laugh, all i did was eat and sleep :)

Good hardcore day of pitching today at work.

How buggin was it to miss out 35-40 minutes of workout stuck in the rain!!! darn bangalore roads and traffic!

killed the workout though: 4 supersets of shoulder (target: Deltoids): 10kg dumbells arnold press+dropdown and immediately into shoulder flies - 20reps, 16, 14 and 12. was a killer

4 sets of front shoulder raise: 7.5kg*20, 7.5*16, 10kg*14, 10*12, 10 sec gap btwn each set. Shoulder complete

Abs: 5 minutes of high intensity standing twister, 20 secs gap, 4sets*35reps hanging bent knee+ toe pointed to the - floor leg raises, 20 sec gap between each set...3rd set last 10 reps could hardly life my legs...killer lower abs workout!

Overall very effective workout given it was completed in 32 minutes. took my protein, fat and carbs. back home. freshened up. chkd mail, facebook.

off to bed.

17th Aug 2011: ranjith's friend met with an accident so he could not make it to the training....

cardio:walked for a km on the treadmill(sad coz of the left hamstring injury) and then performed Hiit training on the cycle from level 12 to 20 for a total of 20 minutes....pretty good workout...maintained hr of 120-140 bpm  for fat loss.

Abs: parallel bar leg lifts: 35, 26, 26, 15, 5, 5, 5 reps with gap of 20, 20, 20, 3-4 secs btwn each set resp...stick twisting for a minute and then kick backs lying on the bench....pretty kick ass workout..

always end my days with a cold water shower and go to bed.