Oct 19th - Morning Back Workout - Last heavy weight workout for the month

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(HIIT)

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

715-830am: 

15 minutes  HIIT cardio.

Back:

1. 200 Advanced Pushups, 5reps*3sets wide concentration pull ups(6sec hold at contraction)

2. Double Dumbbell bent knee rowing(Weight per arm): 5kg*max(130reps), 15kg*15reps, 17.5kg*12reps, 22.5kg*10reps

3. Single Arm Bent Rowing on the bench(per arm):  17.5kg*15reps, 22.5kg*12reps, 25kg*10reps

4. Wide Lat pull-down on precor:  9plates*15reps, 11plates*12reps, 13plates*10reps

5. Close arms lat pull down palms facing in:  8plates*15reps, 9plates*12reps,10*10reps

6. Seated Machine rowing: 7plates*15reps, 8plates*12reps, 9plates*10reps

7. Shruggs(weight per arm): 17.5kg*15reps, 22.5kg*12reps, 25kg*10reps

End of Workout

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

Off to Hyderabad on a Bus

11pm: off to bed