Been Waking up between 6am and 8am. workout in the night. Did not go to the gym on 19th, 20th, 25th but cycled 25 kms each day and stretched at home. 27th is rest day but cycled to work and back home (around 6kms totally) Each day cycle to work and back home.
No workout from 1st-5th December 2011
1st(research for new project at work)
2nd(research. partied after 3 months with my close friend Pridhvi, made new friends which was a good experience as had shut myself from most people)
3rd december: met an old friend Matt Ragsdale who's from seattle
researching for new project at work) 1130pm here on saturday, 3rd november 2011 and am gonna be here for a long long time researching. cant go to the gym tomorrow either coz will go to sleep only in the wee hours on sunday and the gym is closed sunday evenings. So have a plan ready to kill the last 10-11 days starting monday.
Food Chart:
more or less the same as below...reduce/increase the food as per calorie requirements.
anywhere between 615 and 815am: 1 banana+1apple+1orange+whey protein
10am: 6 boiled egg whites +1-3egg yellows+1-2egg dosas/high fiber low gi pulao with coconut chutney+ The torture concoction (250ml hot slim milk with 1tsp mustard seeds/tulsi seeds/cumin(jeera), dry ginger, cinnamon bark,1 tbsp honey)
1255pm: 8 boiled egg whites+2 carrots+1cucumber+fish gel
315pm: half skinless/grilled chicken+1 roti+onion+pudina
545-6pm: half skinless/grilled chicken+1 roti+onion+pudina
Pre- Workout815pm: Whey Protein with water+1spoon L-carnitine+1orange
During workout: Amino Acids Powder with water
945-10pm: Whey Protein with water+1spoon L-carnitine+1orange+multivitamin,ironfolic,fish gel
sleep by 1130pm
WORKOUT:
21st Nov 2011:
Compound and Chest:
11-11-11 workout(Did it in 8 minutes), 50 advanced pushups, 30 explosive frog jumps(the last 6 frog jumps were probably the toughest moments i've experienced working out. was completely exhausted by now and heart rate was close to maximum. unbelievable workout!)
Chest: Each plate is 7kgs. each set 12-15reps...7 dropsets each of extension cable flies(6plates down to 2 ...5 and 2 plates repeated twice), machine seated press(8plates down to 2plates), and parallel bar dips(all 15-20reps)
Abs/Core: 600 crunches/twists with legs on swiss ball...3sets*10reps each of belly tucks and hip raises on the swiss ball.
22nd Nov2011:
Compound/Legs: 30 jump squats, 150 advanced pushups, 75 prison squats,
Legs: 7 drops sets each 12-15 reps:
machine seated leg press(8plates down to 2plates),
Hamstring Curl: #of plates: 6, 5,5,4,3,3,2
Leg Extension: #of plates: 2,8,7,6,5,4,3,2
End of legs workout.
Abs/Core: Triple Kill: 2*15 kg dbs: 3sets*10reps - was real tough
Front DB Raise squat swings: 2*5kg dbs*30reps*2sets, 1*7.5kg db*20reps*2sets
50*3 floor twisting/cycling
November 23rd 2011:
Biceps: 7 drop sets each item. 15 reps per set
1. Standing Bicep curl using machine extension: 10 plates down to 4
2. Seated machine Preacher Curl: 6plates, 5,5,4,3,3,2
3. Dumbbell Hammer Curls: 22.5kg*10reps per arm, 17.5kg*10reps per arm, 15kg*10reps per arm, 12.5kg*2sets*10reps per arm, 10kg*2sets*10reps per arm, 7.5kg*10reps per arm
End of biceps workout.
Tricep Pushdown: 10plates down through 4plates ...15-20 reps per set
600 crunches - lying on the floor with legs on swiss ball..includes twisting crunches, 100 crunches lyin on the swiss ball.
November 24th 2011:
Shoulders: 7 drop sets each item. 15-20 reps per set
1. Seated Double Dumbbell Shoulder Press (Weight per arm): 22.5kg, 25kg, 22.5kg, 20kg, 17.5kg, 15kg, 12.5kg
2. Standing Shoulder Flies (Weight per arm): 12.5kg, 12.5kg, 10kg, 10kg, 10kg, 7.5kg, 7.5kg
3. Front Shoulder Raise (Weight per arm): 12.5kg, 12.5kg, 10kg, 10kg, 7.5kg, 7.5kg, 7.5kg
End of Shoulder Workout.
150 dumbbell twists with 3.5kg dbs and 5kg dbs
500crunches on swiss ball.
End of workout
November 26th 2011:
Double workout Chest(afternoon) and Back(night)
Chest:
1. 250 advanced pushups, 60 pullups, 30 jump squats
2. Bench Press: 85kg*12reps, 100kg*4reps, 105kg*2reps(with assistance)
3. Incline Dumbbell press: weight per arm: 15kg*12reps, 17.5kg*10reps, 22.5kg*8reps, 25kg*6reps
4. Half bench flies: Drop Sets: Weight per arm: 12.5kg*12reps, 10kg*12reps, 10kg*12reps, 7.5kg*12reps, 7.5kg*15reps
End of Chest workout
100 Advanced Twists with 5 and 7.5kg dumbbell
Back: "Hill SuperSets" - increasing and then decreasing weights
1. Bent Barbell Rowing 15reps per set: 70pounds, 90pounds, 100pounds, 110pounds, 100pounds, 90pounds, 70 pounds
2. Single arm Bent rowing 15reps per set per side: 17.5kg, 20kg, 22.5kg, 25kg, 22.5kg, 20kg, 17.5kg
Drop Set
3. Front Lat Pulldown: Killer machine. althouht The plates were 7kg each, the seemed to be 15kgs each. was super tough.
6plates* 12reps*2sets, 5plates*12reps2sets, 4plates*12reps*2sets
4. Back Lat Pull Down: 4plates*10reps, 3plates*12reps, 3plates*10reps
End of back workout.
Core: 400 supertough floor crunches(feet on swiss ball) including twisitng crunches and "infinity crunches"
November 28th 2011:
50 minutes including rest
1. 11-11-11 workout followed by 30 explosive frog jumps
2. Leg Press Hill superset each set 15 reps each plate 7kg: 12plates, 13, 14, 15, 14, 13, 12
3. Weighted Crunches on Swiss Ball 15-25 reps per set: 5kg*3sets, 7.5kg*3sets, 10kg*3sets
End of Workout
November 29th 2011:
The "300" Gerard Butler workout Was total killer combined with yesterday's ridiculously fatiguing workout and given I did more weight in the deadlifts than he did but did require 2-5sec rest periods every 4-5sets. Took 3gm creatine post workout with the protein supplement.
- Pullups - 25 reps...(did 30)
- Barbell Deadlift with 135 lbs. - 50 reps (did it with 153lbs)
- Pushups - 50 reps (did 60)
- 24-inch Box Jumps - 50 reps (35frog jumps whiich are more effective as u jump higher and land harder)
- Floor Wipers - 50 reps (stuck to it the way it needs to be done)
- Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps (did 50 per arm with 15 kg db)
- Pullups - 25 reps (did 30)
Added 30 prison squats and 30 crunches at the end
November 30th 2011:
Back was massively worked from yesterday so chose not to mix chest and back today. Instead went for Chest and Biceps 5-7 sets per item
Most sets were in the 5-7 rep range with rest of 15-30secs btwn sets. Some sets were only 3reps if very heavy. hardly any set was done to failure. This increases muscular density.
1. 30 pull ups
2. Seated chest press: this particular machine was tough: 7plates, 8, 9, 9, 10, 9
3. 20 incline pushups(coz some jerk was hogging the bench. finally got the bench and did 5 sets of incline db press: 22.5kg per arm, 25kg, 27.5kg, 27.5kg, 30kg
4. seated Pec flies(on machine): don remember the weights started with weights where 5 reps were just about close to causing failure and then moved on to heavier weights with similar rep range
5. Cable crossover Drop sets: 7plates, 6plates, 6, 5, 5, 4, 4, 3
End of Chest workout
Biceps: Followed the 5 reps range with 15-30sec gaps btwn sets
1. machine small rod bicep curls: 9plates, 10plates, 11plates, 12, 13, 12
2. preacher curls: 5 sets
3. Double db hammer curl: 15kg db per arm, 17.5kg per arm, 20kg per arm, 22.5kg per arm, 25kg per arm
End of Biceps workout
Abs/Core:
1. Renegade Rows: 1 set with each of 7.5kg, 10kg and 12.5kg dbs, 10-15 reps per side
2. 50 explosive crunches on the siwss ball
6th December: 35 minutes workout: 925-10pm
100 advanced pushups, 50 pullups, 200 dumbbell crunches 5kg 7.5kg 10kg, 50 advanced twists with 5kg dumbbells
7th December: Chest and Back 40 minute workout 920-10pm
Chest: 3 items 5 super dropsets per item, 12-15 reps per set
1. seated machine upper chest press: 12plates down to 8 each plate 7kgs
2. upper chest dumbbell press: total weight: 55kg, 50kg, 45kg, 40kg, 35kg 12-15reps
3. seated machine flies: 8 plates down to 4 all 15 reps
Back: 3 items 5 super dropsets per item, 15 reps per set
1. double dumbbell squatted rowing: 55kg, 50kg, 45kg, 40kg, 35kg
2. single arm dumbbell rowing: each arm: 27.5kg, 25kg, 22.5kg, 20kg, 17.5kg
3. seated machine rowing: 14 plates down through 10
100 "circular" crunches on the swiss ball
8th December 2011: Legs
45minutes 915-10pm
1. Pistol Squats: 4sets*20reps per leg
2. Prison Squats: 2sets*100reps per set
3. Lunges: 2sets*20reps per leg
4. Seated Leg Press: 10-15reps per set: 85kg, 95kg, 105kg, 115kg, 125kg, 115kg, 105kg
5. Seated Leg Extension: 8plates through 13plates
6. Hip adduction and abduction: 20 reps*4sets per item. 26-38.5kgs
Swiss ball: 100 circular crunches, 100 crunches
100 advanced twisting/punching with 2.5kg dumbbells
9th December 2011: Shoulders
1. Seated double dumbbell press(total weight): 45kg*12reps, 50kg*10reps, 45kg*10reps, 40kg*10reps, 35kg*12reps, 30kg*12reps, 25kg*12reps
2. Lateral Flies: 25kg*2sets*20reps, 10kg*2sets*20reps, 7.5kg*2sets*20reps
3. Single arm Front db Raise: 12.5kg*2sets*10reps per arm, 10kg*2sets*10reps per arm, 10kg*2sets*10reps per arm
3. Single arm Front db Raise: 12.5kg*2sets*10reps per arm, 10kg*2sets*10reps per arm, 10kg*2sets*10reps per arm
4. Clean and Press: 25-30reps per arm per set: 7.5kg db, 10kg, 12.5kg
End of Soulder workout
Core: 300 weighted crunches including circular crunches on swiss ball with 5kg, 7.5kg and 10kg dbs
End of Soulder workout
Core: 300 weighted crunches including circular crunches on swiss ball with 5kg, 7.5kg and 10kg dbs
12th December 2011:
45 mins: 915pm-10pm
1. 11-11-11 workout
2. 5sets chinups, 25reps, 15reps, 12reps, 8reps, 5reps(10-30secs gap btwn sets)
3. Romanian dead-lift: 175 pounds*15reps*5sets (10-30secs gap btwn sets)
4. 100 bodyweight crunches on swiss ball, 150 weighted crunches with 5kg, 7.5kg and 10kg
14th December 2011:
Chest:
1. Seated machine upper chest press: 45kg*12reps*2sets, 58kg*12reps, 68kg*10reps, 75kg*8reps, 85kg*6reps, 45kg*12reps
2. Upper chest dumbbell press: 35kg*12reps, 40kg*10reps, 45kg*8reps, 50kg*8reps, 60kg*6reps, 35kg*15reps
3. Upper chest machine flies: 4plates*15reps, 5plates*12reps, 6plates*10reps, 7plates*8reps, 8plates*6reps, 4plates*15reps
4. parallel bar dips: 20*2sets
End of chest workout
5. Lat pulldown: 45kg*12reps*2sets, 58kg*12reps, 68kg*10reps, 75kg*8reps, 85kg*6reps, 45kg*12reps
6. 300 crunches, 100 cable twists
15th December 2011: Back and core
1. 30pullups, 11-11-11workout followed by 3 minutes duck walking(killer workout!)
Back Hill Sets:
2. Lat Pull Down: 45kg*15reps, 55kg*15reps, 65kg*15reps, 75kg*12reps, 65kg*12reps, 55kg*12res, 45kg*15reps
3. Single aram dumbbell rowing (15reps per Weight per arm): 22.5kg, 25kg, 27.5kg, 30kg, 27.5kg, 25kg, 22.5kg
4. Seated rowing: 16plates*15reps, 13plates*15reps, 14plates*12reps, 15plates*10reps, 16plates*8reps, 13plates*12reps, 10plates*15reps
End of Back workout
Core: 400 explosive crunches on swiss ball including infinity crunches/circular crunches/twisting crunches, weighted crunches(2.5kg dbs*2, 5kkg dbs*2) lower the weights to move faster, however, maintained resitance based workout rather than momentum generated)
150 explosive alternate leg twisting - increased and decresed speed to incorporate varying pressure and resistance.
What an awesome experience!
End of workout
45 mins: 915pm-10pm
1. 11-11-11 workout
2. 5sets chinups, 25reps, 15reps, 12reps, 8reps, 5reps(10-30secs gap btwn sets)
3. Romanian dead-lift: 175 pounds*15reps*5sets (10-30secs gap btwn sets)
4. 100 bodyweight crunches on swiss ball, 150 weighted crunches with 5kg, 7.5kg and 10kg
14th December 2011:
Chest:
1. Seated machine upper chest press: 45kg*12reps*2sets, 58kg*12reps, 68kg*10reps, 75kg*8reps, 85kg*6reps, 45kg*12reps
2. Upper chest dumbbell press: 35kg*12reps, 40kg*10reps, 45kg*8reps, 50kg*8reps, 60kg*6reps, 35kg*15reps
3. Upper chest machine flies: 4plates*15reps, 5plates*12reps, 6plates*10reps, 7plates*8reps, 8plates*6reps, 4plates*15reps
4. parallel bar dips: 20*2sets
End of chest workout
5. Lat pulldown: 45kg*12reps*2sets, 58kg*12reps, 68kg*10reps, 75kg*8reps, 85kg*6reps, 45kg*12reps
6. 300 crunches, 100 cable twists
15th December 2011: Back and core
1. 30pullups, 11-11-11workout followed by 3 minutes duck walking(killer workout!)
Back Hill Sets:
2. Lat Pull Down: 45kg*15reps, 55kg*15reps, 65kg*15reps, 75kg*12reps, 65kg*12reps, 55kg*12res, 45kg*15reps
3. Single aram dumbbell rowing (15reps per Weight per arm): 22.5kg, 25kg, 27.5kg, 30kg, 27.5kg, 25kg, 22.5kg
4. Seated rowing: 16plates*15reps, 13plates*15reps, 14plates*12reps, 15plates*10reps, 16plates*8reps, 13plates*12reps, 10plates*15reps
End of Back workout
Core: 400 explosive crunches on swiss ball including infinity crunches/circular crunches/twisting crunches, weighted crunches(2.5kg dbs*2, 5kkg dbs*2) lower the weights to move faster, however, maintained resitance based workout rather than momentum generated)
150 explosive alternate leg twisting - increased and decresed speed to incorporate varying pressure and resistance.
What an awesome experience!
End of workout
----End of Workout----
Stretched and cycled back home
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