Woke up at 630am: 1 ltr water
7am: 1 banana + 1 orange + 1 apple + half papaya
930pm: 2 oranges + 50 gms peanuts + 2 dry dates + 2 carrots + multivitamin, iron folic
12pm-1245pm: took a nap
1250pm: 20 gms peanuts + 7 boiled egg whites + fish gel
145pm: cycled 3 kms to the gym
creatine with water
2-330pm: Shoulders/Triceps
Ran on the treadmill for 10 minutes
- 15 secs gap btwn sets for all weights:
1. Advanced Push Ups: 30 scorpion, 30 spiderman, 30 alternating grip single leg, 10 wide arm
2. 15*3 pull-ups
3. Shoulder press on Precor machine: 5plates*max(130reps), 10plates*12reps, 12plates*10 reps, 14plates*8reps
4. Dumbbell alternating arm front raise: 10kg*15reps per arm, 12.5kg*12reps per arm, 15kg*10reps per arm
5. Dumbbell Shoulder Flies both arms together: 7.5kg*15 reps, 10kg*12reps, 12.5kg*10reps: (weight per arm)
6. Uprights using precor machine extn: 8plates*15reps, 9plates*12reps, 10plates*10reps
7. Double arm Tricep skull crushers on the bench: 2.5kg*max(101reps), 7.5kg*15reps, 10kg*10reps, 12.5kg*10reps :(weight per arm)
8. Back dips: 3sets*20reps
9. Tricep Push down: 6plates*15reps, 7plates*12reps, 9plates*10reps
10. Tricep pull down: 5plates*12reps, 6plates*10reps, 8plates*8reps
End of workout, 2 oranges, half papaya, glutamine with water, fish gel
cycled 2.1 kms back home and then 3kms to the restaurant
5pm: half skinless grilled chicken+1 tandoori roti+onion+2carrots
6pm: hot green tea with honey
8pm: half skinless grilled chicken+1 tandoori roti+onion+2carrots
cycled back home 3 kms
930pm: 1 cucumber+10gms peanuts
1030pm: off to bed
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