11th October - New week - Heavy weights - Chest/Biceps

Woke up at 650am: 1ltr water

720am: 1banana+multivitamin+iron folic+creatine with water

Cycled 3kms to the gym - 5mins30secs

745-850am: advanced push ups: 30scorpion push ups, 30 spiderman push ups, 30alternating grip single leg push ups, 30triangle push ups, 30 leg swing push ups, 10 clock push ups,

15*3 wide grip pull ups

Chest:

1. Lower chest press on precor machine: 5plates*maxout(160reps), 15plates*12reps, 16plates*10reps, 17plates*8eps

20secs rest

2. Upper chest press on precor machine: 16plates*12reps, 17plates*10reps, 18plates*8reps

20secs rest

3. Flat bench chest press on precor machine: 17plates*10reps, 18plates*8reps, 20plates*6reps

20secs rest

4. Upper chest flies on precor machine: 7plates*12reps, 9paltes*10reps, 10plates*8reps

Biceps:

1. Small straight rod with 5kg plates: 1 set of 40reps

2. Double arm dumbbell body drag curl: 12.5kg(per arm)*12reps, 15kg(per arm)*10reps, 17.5kg(per arm)*8reps

3. Preacher curl on precor machine: 6plates*15reps, 8plates*10reps, 9plates*8reps

4. Double arm hammer curl: 12.5kg per arm*12reps, 15kg per arm*10reps, 17.5kg per arm*8reps

5. Forearms: a. palms facing down: 8plates*12reps, 9plates*10reps, b. palms facing up, 10plates*15reps, 11plates*12reps

End of Workout. 10 minutes Stretching, Glutamine with water, fish oil, 1 orange

2.1 kms cycling back home, 3km cycling to work

1010am: 2.5 egg dosas with coconut chutney + 7 boiled egg whites + 1 carrot

1145am: 1 cup hot green tea with 2 spoons date syrup

1255pm: 7 boiled egg whites + 2 spoons date syrup + 1carrot+ fish oil

320pm: half barbecue chicken+1onion+half tandoori roti with 1 spoon olive oil

620pm: 7 boiled egg whites +1 cucumber + 2 spoons date syrup

820pm: 1 cucumber + 1 carrot + 1 spoon date syrup + 1 cup hot green tea

cycled back home 3 kms

930pm: 1  very small apple

1050pm: off to bed