4th October 2011 - Tuesday - Cardio & Abs/Core

Woke up at 6am: 1ltr water

630am: 1 apple + 1 banana+ 1 orange + handful badam

Cycled 2.1 km to the gym in 4 minutes

7-740am:  30 minutes running (HIIT) - 4.5 km + 10 minutes HIIT on stepper

1 orange + creatine with water

750-830am:

100*1 push ups + 25*1,15*1 pull ups

Abs/Core -
1. 500 crunches with legs on on the swiss ball,
2. 50 twists locking legs on the swiss ball,
3. 2sets*50reps reach out crunches with vertical legs,
4. 75*1 kickback on bench without weights, 30*1+25*1+25*1 kickbacks with 2.5kg dumbbell, 20*1 free kickbacks 

End of Workout - 5 minutes stretching, glutamine with water, 700gm papaya

cycled back home 2.1 kms and then 2.7kms from home to work

1010am:  2 egg dosas with coconut chutney + 2 cups of high fibre rice pulao + 6 boiled egg whites

1145am: 40ml coffee

1pm: 6 boiled egg whites+1 carrot+1cucumber

335pm: 6 boiled egg whites+1 carrot+50gms boiled peanuts

525pm: 40ml coffee

6pm: 6 boiled egg whites+1 carrot+30gms boiled peanuts+10badam

8pm: half grilled chicken+1tandoori roti+salad

830pm: 2.7km bike ride back home

1030pm: off to bed