9th October - Sunday - Back

BOy was I in for a tough workout today!

Woke up at 610am: 1 ltr water

630am: 1 banana+1orange+1apple+multivitamin and iron folic

Cycled 2.1 kms to the gym

710-730am: HIIT on the treadmill

Creatine with water and 1 orange

740-840am: 
Advanced push ups: 40 scorpion push ups, 30 spider-man push ups, 30 alternating grip single leg push ups, 30 leg-swing push ups, 30 triangle push ups, 10 clock push ups
15*3 wide pull ups
Back
1. Double arm bent rowing: 5kg(per hand)*max resp(101 reps), 10kg*30reps, 12.5kg*25reps, 15kg*20reps...5 secs gap per set
5 secs rest
2. Single Arm dumbbell rowing(per side): 10kg*30reps, 12.5kg*25reps, 15kg*20reps, no gap btwn sets
10 secs rest
3. Wide-Grip  Lat Pulldown: 6plates*30reps, 9plates*25reps, 10plates*20reps, 5 secs gap btwn sets
10secs rest
4. Seated Straight Arm Lat Extension: 8plates*30reps, 9plates*25reps, 10plates*20reps
15secs rest
5. Dumbbell Pullover: 7.5kg*30reps, 10kg*25reps, 12.5kg*20reps

End of Workout. 1 orange+glutamine with water+fish oil. One of my toughest workouts so far

Cycled back home 2.1kms

1015am: 2egg dosas+1plain dosa with coconut chutney+7boiled egg whites+1small carrot

1pm: handful of peanuts+6boiled egg whites+2carrots+1cup hot green tea

320pm: handful of peanuts+half chicken breast with onion

6pm: 1cucumber+6boiled egg whites+handful of peanuts

8pm: 3spoons of date syrup with hot water

Cycled back home 3kms

845pm: 1carrot+6 boiled egg whites

1015pm: off to sleep