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!!!!! :)
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