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.
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