November 18th 2011 - Back (Drop Sets "Up the Stack"), Core, Start of Hydrowhey, Amino Acids during workout and ZMA

Started ON Hydrowhey pre and post workout, Amino Acids powder with water during workout and ZMA on an empty stomach just before going to bed.

Workout: Stretching, 100 advanced pushups, 30*2 pullups, 30 jump-squats, 30 parallel bar dips, 30*3 chest flies, 30 back flies

Back:

1. Double arm dumbbell row in squat position(weight per arm) - 22.5kg dbs*20reps, 17.5kgs*25reps, 15kg*25reps, 12.5kg*25reps, 1kg*25reps, 10kg*25reps, 7.5kg*25reps

2. Single arm dumbbell row on Bench(per arm) - 22.5kg dbs*20reps, 17.5kgs*25reps, 17.5kgs*25reps, 15kg*25reps, 12.5kg*25reps, 1kg*25reps, 10kg*25reps

3. Seated Rowing: All sets 25 reps: 12 plates down to 6plates (single plate up transition)

End of back workout

Core:

1. Superset of 550 crunches on floor with legs on the swiss ball

2. 50reps*2sets per side: side crunches on floor with legs on the swiss ball

3. 3*10 belly tucks (push up position on swiss ball)

3. 3*10 belly lifts (push up position on swiss ball)

End of Core training

Stretching. End of Workout

Killer workout. each set was a torture during the last 8-10 reps but feel fantastic!

Food Chart: Woke up at 715am: 1 banana, 1 apple, 1 orange, oats, 6 egg-whites

945am: Post workout: 1 banana, 1 apple, 1 orange, 1.5scoop whey protein, 5gm glutamine, fish gel capsule, multivitamin, iron-folic

1215pm: 6-inch sub with all vegetables, double roasted chicken and only honey-mustard sauce

330pm: Half skinless grilled chicken with onion and pudina, roti, fish gel

6pm: Half skinless grilled chicken with onion and pudina, fish gel

830pm: Half skinless grilled chicken with onion and pudina, roti, fish gel

ON ZMA on empty stomach just before bed.