Woke up at 615am: 1 ltr water
630pm: 1banana+1apple+1orange
Cycled 2.1km to the gym
Creatine with water, multivitamin, iron folic acid
730-830am: Abs/Core:
1. 500 crunches lying on the floor with legs & hips in different positions on the Swiss Ball
no gap
2. 50 crunches lying on the swiss ball
15 secs transition
3. 120 leg raise including double and alternating feet: 50*1, 30*1, 20*1, 20*1
4. Kickback: 2.5kg*1set*20reps, 50*1, 25*1, 25*1
5. Side bending with on hand for plates and other hand with 2.5kg dumbbell in varying positions: 4plates per side*60reps
End of Workout, 10 minutes Stretching, glutamine with water, 600gm papaya, fish oil
2.1km cycle back home and 2.7km cycle to work
1030am: 75gm oats with 250ml slim milk + 20gms almonds +2 carrots
1pm: 75gm oats with 250ml slim milk + 20gms almonds +2 carrots
330pm: half chicken breast + 1 tandoori roti with onion
6pm: 75gms roasted peanuts+1carrot+1cucumber
830pm: half chicken breast + 1 tandoori roti with onion
1030pm: off to sleep
630pm: 1banana+1apple+1orange
Cycled 2.1km to the gym
Creatine with water, multivitamin, iron folic acid
730-830am: Abs/Core:
1. 500 crunches lying on the floor with legs & hips in different positions on the Swiss Ball
no gap
2. 50 crunches lying on the swiss ball
15 secs transition
3. 120 leg raise including double and alternating feet: 50*1, 30*1, 20*1, 20*1
4. Kickback: 2.5kg*1set*20reps, 50*1, 25*1, 25*1
5. Side bending with on hand for plates and other hand with 2.5kg dumbbell in varying positions: 4plates per side*60reps
End of Workout, 10 minutes Stretching, glutamine with water, 600gm papaya, fish oil
2.1km cycle back home and 2.7km cycle to work
1030am: 75gm oats with 250ml slim milk + 20gms almonds +2 carrots
1pm: 75gm oats with 250ml slim milk + 20gms almonds +2 carrots
330pm: half chicken breast + 1 tandoori roti with onion
6pm: 75gms roasted peanuts+1carrot+1cucumber
830pm: half chicken breast + 1 tandoori roti with onion
1030pm: off to sleep
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