7th October 2011 - Evening Legs Workout

Woke up at 6am: 1ltr water

630am: 1 banana+1apple+1orange+250ml milk

9am: 8egg whites omlette with canola oil, oats, spinach, peanuts, onion, multivitamin & iron folic acid

1015am-11am: Dance Dance Revolution Extreme Mode, 200ml Gatorade and fish oil post workout

1145am: half grilled chicken with onion and 1 tandoori roti

245pm:  half grilled chicken with onion and 1 tandoori roti

345-4pm: Dance Dance Revolution Extreme Mode

415-530pm: Biking in traffic, 100ml gatorade plus fish oil, 1 orange

545pm: Creatine with water

6-7pm:  100 push ups(50 wide and 50 narrow on dumbbells), 15*3 wide pull ups

1. Dumbbell Squats: 100*1 free squats, 25kgs*20reps, 30kg*20reps, 35kg*20reps
15 seconds gap
2. Dumbbell lunges: per leg: 25kgs*20reps, 30kg*20reps, 35kg*20reps - 10-15secs gap per set
15 seconds gap
3. Leg Press: 11plates*20reps, 13plates*20reps, 15plates*20reps - 10-15secs gap per set
15 seconds gap
4. Leg Extension: 8plates*20reps, 9plates*20reps, 10plates*15reps - 5 seconds gap per set
30 seconds gap
5. Hamstring Curls: 4plates*20reps, 5plates*20reps, 6plates*20reps
45secs gap
6. Calves: free weight calf raise standing on the edge of a staircase: 3 sets without rest: 25reps on both legs, 20reps only right leg, 20reps only left leg

End of Workout, stretched for 10 minutes, glutamine with water, fish oil, 1 orange

Steam bath for 20 minutes

Cycled back to the restaurant 3 kms

830pm: half tandoori chicken + 1 tandoori roti + roasted peanuts

Laid down on the bed by 10pm

Slept at 11pm