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!!! :)
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