Oct 17th: Legs and core

I dread the day i gotta do legs coz i am in serious pain for 3 days at least post the leg workout. so mellowed it down a bit today.

Woke up at 6am: 1ltr water

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

20minutes gap

Cyled 2.1 km to the gym, ran for 15 minutes

Creatine with water +100ml gatorade, multivitamin and iron folic

715-830am:  200 Advanced Pushups15*3 wide pull ups

1. Dumbbell Squats: 50*1 free squats, 15kg*2*15reps, 17.5kg*2*12reps, 22.5kg*10reps (Weight Per Arm)

15 seconds gap

2. Dumbbell lunges: per leg: 15kg*2*15reps, 17.5kg*2*12reps, 22.5kg*10reps (Weight Per Arm)- 10-15secs gap per set

15 seconds gap

3. Leg Extension: 8plates*20reps, 9plates*20reps, 10plates*15reps - 5 seconds gap per set

30 seconds gap

4. Hamstring Curls: 4plates*15reps, 5plates*12reps, 6plates*10reps

45secs gap

5. 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...calf crunch on precor leg press - 15 plates *20reps, 18paltes*15reps, 20plates*12reps

core training with 5 and 7.5kg dumbbells for 10 minutes

End of Workout, stretched for 10 minutes, glutamine with water, fish oil, 600gm papaya, fish gel

Cycled back home 2.1 kms and then 3 kms to work

1015am-11am: 7 egg whites boiled, 2 egg dosas with coconut chutney, fish gel,

1am: 6egg whites + 20gms peanuts + 2carrots+ 2 spoons date syrup with 1 glass hot water

325pm:  half grilled chicken with onion and 1 tandoori roti

6pm: 6egg whites + 20gms peanuts + 2carrots+ 2 spoons date syrup with 1 glass hot water

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

10pm: cycled back home 3kms

11pm: off to bed