3rd October - Week 1 Day 1 - Chest & Biceps

Woke up at 555am - 1ltr water

620am: 1 banana+1apple+1orange+250ml milk+1ltr water

cycled 2.1 kms in 4 minutes (no traffic)

7-715am: strategic running using HIIT focused at fat loss

720am: creatine with water, multivitamin+iron supplement

50 very wide arm push ups on dumbbells
50 shoulder width push ups  on dumbbells

15*3 wide pull ups
1*10 shoulder width pull ups

Chest:
1. Lower Chest Press on precor machine: 4 plates* max reps(120), 6plates*30reps, 7plates*25reps, 8plates*22reps
2. Upper Chest Dumbbell Press: 7.5kg*2*30 reps, 10kg*2*25reps, 12.5kg*2*22reps
3. Flat Bench Dumbbell Press: 7.5kg*2*30 reps, 10kg*2*25reps, 12.5kg*2*22reps
4. Flat Bench Flies: 5kg*2*30reps, 7.5kg*2*25reps, 7.5kg*2*26 reps

Biceps:
1. Bicep Curls with Small Rod: only rod*max reps(115reps), 5kg plates on each side*3sets*30reps per set
2. Dumbbell Curls lying on an incline bench: 2.5 kg*2*30 reps, 5 kg*2*25 reps, 7.5 kg*2*20 reps
3. Preacher Curls: 3plates*30reps, 4plates*30reps, 5plates*25reps
4. Dumbbell Hammer Curls: 5kg*2*30reps, 7.5kg*2*25reps, 10kg*2*20reps

840am End of Workout.  Stretched for 5 minutes.Took glutamine with water. 700gm Papaya

855am: cycled 2.1 kms in 10 minutes (traffic)

Cycled to work 2.7 kms 13 minutes(traffic)

1010am: 120gm oats+half ltr toned milk with honey, badam, 6 boiled egg whiltes+

1250pm: 6 boiled egg whites+50gms roasted peanuts+1carrot

315pm: half chicken breast with tandoori roti+25gms roasted peanuts

6pm: 30gms oatmeal with mil and honey+25gms roasted peanuts

815pm: 12 boiled egg whites+2 carrots+cucumber

Cycling Back home from work 2.7 kms(traffic)

Gotta purchase food for the next 2 days on the way.

Sleep by 1030-11pm