5th October 2011 - Wednesday - Shoulders & Triceps

Woke up at 6am: 1ltr water

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

Cycled 2.1 km to the gym in 4 minutes

710-725am:  15minutes running (HIIT) - 2.7 km 
1 orange + creatine with water+ 50 ml gatorade

735-830am:
100*1 push ups + 25*1,15*1 pull ups

Shoulders:
1. Seated dumbbell press: 2.5kg*2*130reps, 7.5kg*2*30reps, 10kg*2*25reps, 12.5kg*2* 20 reps
2. Standing Dumbbell flies: 5kg*2*30reps, 7.5kg*2*25reps, 10kg*2* 20 reps
3. Standing Dumbbell Front Rise: 5kg*2*30reps, 7.5kg*2*25reps, 10kg*2* 20 reps
4. Bent flies: 1.5kg*2*30reps*2sets
5: Uprights: 3plates*30reps, 4paltes*25reps, 5plates* 20 reps

Triceps:
1. Flat bench double dumbbell skull crushers: 2.5kg*2*65reps, 5kg*2*30reps, 7.5kg*2*25reps
2. Seated overhead single dumbbell press: 5kg*30, 7.5kg*25, 10kg*20 - (per hand)
3. Back Dips suspended between 2 benches: 2 sets of 20 reps each
4. Press down: 4plates*30reps, 5plates*25reps, 6plates*20reps
5. Reverse Press Down: 2plates*30reps, 3plates*25reps
End of Workout - 5 minutes stretching, glutamine with water, 700gm papaya, fish oil

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

1010am:  100gm oatmeal with 300ml slim milk+ 6 boiled egg whites

1pm: 6 boiled egg whites+1 carrot+1cucumber+20gms almonds

335pm: 6 boiled egg whites+1 apple +20gms almonds

6pm: 7 boiled egg whites+1 cucumber

8pm: half grilled chicken+salad

830pm: 2.7km bike ride back home

1030pm: off to bed