14th October Friday - Cardio, Abs/Core

woke up at 730am: 1 ltr water

8am: 1 apple +2orange+1 banana+1 sapota+ 2 dry dates

930am: 30 gms peanuts + 1 orange+ 1 dry date

2.1 km cycling to the gym

10am-1040am: running - warm up 2 minutes, 6 minute mile, HIIT 25 minutes, 3 minute kilometer, 2 minute cool down

1 orange, creatine with 100 ml

1050am -1150pm: Abs/Core

1. Advanced push-ups gripping 15kg dumbbells placed on the floor : 30 scorpion push-ups, 30 spider-man push-ups, 30alternating grip single leg push-ups, 30 triangle push-ups, 30 leg-swing push-ups, 

10 clock push-ups with 5 kg dumbbells, 

2 rounds of crawling, 40 wide arm(50 inches) push-ups gripping 15kg dumbbells placed on the floor.

2. 8*3 concentrated pullups/chinups holding each rep for 6 secs at contraction

3. 300 crunches(including 5 kg dumbbell and concentration for each of 3 variations) lying on the leg extn/hamstring curl bench with feet locked at the leg extn support: 

4. 200 reps - kickbacks/bent knee leg raise/straight knee leg raise/cycling free legs and using swiss ball

5. 60 reps per side: compound side bending with machine weight extn 4 plates on one side and 5 kg dumbbell on the other

6. 50 reps Standing twist with 5kg dumbbells and opposite leg raise into the core 

7. 2*15 reps standing twisting holding out a 7.5 kg dumbbell with both hands and maintaining steady core, head and feet

8. 2*15 reps hammer crunch with a 7.5 kg dumbbell with both hands and maintaining steady core, head and feet

End of a fantastic workout again!

12pm-1235pm: 2 oranges+600gm papaya+1apple+glut-amine with 100 ml water+fish gel+30 gms peanuts++ 2 dry dates

240-305pm: cycling 5 km to the restaurant in crazy traffic and lots of 30 degree incline roads

315pm: half skinless grilled chicken with onion and 1 tandoori roti, 1 glass of hot green tea with honey

345-4pm: 4 km cycling back home 

530pm: 1 large cucumber + 20 gms peanuts

615pm: cycled 1 km to a restaurant

630pm: half skinless grilled chicken with onion and 1 tandoori roti, 1 glass of hot green tea with honey

715pm: cycled 1 km back home 

830pm: 10 boiled egg whites with 2 carrots and 30 gms peanuts+1dry date

11pm: done blogging, off to bed :)