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.

November 17th - The 11-11-11 workout

Workout duration: 45 minutes (845am-930am )

This was designed by Celebrity fitness trainer Jeff Cavaliere's as part of his AthLEAN-X workout regime, for the day November 11th 2011; hence 11-11-11

11 sets, 11 reps (total of 143 reps) within 11 minutes. I did the set in 8 min 11 secs but read on to find out more...

11 jumps onto a 2 foot bench or explosive frog jumps

11 burpees

11 single-leg squats (so 22 reps totally)

11 burpees

11 explosive push-up jumps

11 burpees

11 alternate-leg jump lunges per leg (so 22 reps totally)

11 burpees

11 wall assisted hand-stand push-ups

11 burpees

11 plank walks

Total of 143 reps. super killer workout given it took only 8.1 minutes.

But to add to the torture, went for another 11 burpees, 11 5kg dumbbell floor crunch transition into a squat combo. Completed in 10 minutes 28 seconds.

3 minutes rest

30 continuous pull-ups,

30 jump-squats

Straight arm front dumbbell raise squat transition 20reps per arm with 7.5kg and 15reps with 10kg

30 scorpion push-ups

30 dumbbell lunging-twisting punches with 3kg dbs per arm

30*4 crunches on the incline benh followed by 30*4 twist cum cycling on the incline bench

End of Workout. Stretched for 5 minutes

Been cycling everywhere as usual but it's 340pm here and have already cycled 10 kms so far.

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

No more creatine till November 15th, the ultimate deadline for the naseba rolex challenge

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, fish gel

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

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

Plan to play Dance dance revolution for an hour between 6pm and 830pm and then supper, followed by cycling back home. Will go to bed at 1030pm.

"Why are you still doing this?..You've achieved your 6pack for the rolex challenge already right?"

Little do the people who asked me this understand that it's not just about the rolex challenge. It's not just about winning a watch. It's more about what it represents. It's about a lifestyle. A lifelong commitment towards fitness. Just because I got my 6-pack abs back in October this year and hence submitted my achievement for the rolex challenge does not mean that it is over and I change the way I've lived the last year and most importantly the last 5-6 months. God knows I wanna win the rolex challenge more than anyone could imagine. It means the whole world to me now. I am very confident of winning it!... But hypothetically speaking what if I dont? Sure, I'll be disappointed. But will I stop working out and keeping fit? I don't think so! In fact, yes, being at 9% body fat and being fit is great but next year I strive to be at 6% or maybe less than that to look ultra ripped! Apart from that, I plan to go on various road trips by bicycle, lot of hikes but that's another story, another time.

My late father had diabetes. My mom has diabetes. One of my uncles had brain tumor due to excessive smoking and died a slow 2-year long painful death. My grandparents died of ill health. And the story continues. I, as everyone knows was in phenomenally bad shape and very in-disciplined in most aspects of life. Most of my near and distant family is in bad shape. Most people I know/see in public places/am friends with/work with, etc are in bad shape and in-disciplined  Diabetes runs in our family tree and they expect me to get it too saying if something's hereditary, it'll hit me too. I disagree. As long as one is persistent and resilient, no disease can encroach into her/his body. It's all in the mind. But it doesn't mean you're gonna be fit without putting in effort. Eat right. Sleep right. Workout right and keep a calm/composed mind; and you'll be fine. The only thing hereditary I couldnt stop was grey hair thanks to my dad.

Again, one need not miss out on the pleasures of life. Yes, I indulge in eating junk. I have a super sweet-tooth and belt ice creams, chocolates, pastries etc but only occasionally  maybe once in a week or 10 days which accounts for the cheat meals. It's alright to indulge once in a while.

My mom says, there are loads of people who were perfectly fit, would workout everyday and they just collapse and died of stroke, heart attack etc. I'd rather be hit by a truck/get a heart attack or a stroke knowing that I've lived a life true to my principles rather than "enjoy" my life by being unfit, pigging out all the time, smoking and drinking . It might sound too dramatic but you see it was meant to be that way!

What I do seems eccentric to everybody now but as the great Bertrand Russell said:

"Do not fear to be eccentric in opinion, for every opinion now accepted was once eccentric."

November 11th-14th 2011

Back to Bangalore on 11th.

Have not hit the Gym since returning but repeated the workouts from November 5th-8th each morning between 630am and 830am. Cycled to work and back home. Food was the same as when in Bangalore starting with fruit in the morning, 20 boiled egg whites, veggies, full grilled chicken, peanuts.

Was great to get back on the bike and looking forward to gymming soon.

Workout Photos and Videos

Post a 12 hour bike ride in and around Bangalore

At the Gym

Workout Videos

Advanced Pushups

Crawl

Compound Workout



November 9th - 10th Evening - Compound/Core/Strength Workouts at the Gym

November 9th:  30 Jump squats, 30 side shift pushups, 30 alternating jump lunges, 30 staggered pushups, 30 prison squats, 30 hindu pushups, 30 half squat incline machine rows with 1 and 2 plates, 30 burpees, 30*2 lunging twists with 3 kg dumbbells, 30*2 single arm dumbbell raise+squat with 3kg/7.5kg/10kg dbs, 200 floor crunches, 100 weighted full swing crunches on an elevated seat with 5kg/7kg/10kg plates, 50*2 alternate kickbacks, 30*5 swings with 5 kg dumbbells.

November 10th: Went super heavy

Warm-up: 30 Jump squats, 30 side shift pushups, 30 alternating jump lunges, 30 parallel bar dips

1. Flat Bench Press: 15 plates*8reps*4sets, 3reps*80kg(including 15 kg rod), 3reps*90 kg(including 15 kg rod) , 3reps*105kg(including 15 kg rod) slight lift.

2. Dead Lift (Including 10kg Rod): 90kg*60reps, 110kg*3reps, 125kg*2reps, 135kg*1rep

3. Run: 1km in 3.5 minutes, 1km HIIT 6 minutes

4. Triple Kill: Shoulder press/upright/deadlift: including 10kg rod: 30kg*30reps,, 40kg*18reps, 50kg*8reps

5. Leg Press: 150kg*10reps, 175kg*6reps, 200kg*4reps

6. Tricep Push down: 5plates*30reps palms facing down, 20reps palms facing up superset

Replaced all the plates

7. Abs/Core: 250 incline bench crunches with legs alternately bouncing off the swiss ball, 30 belly tucks on swiss ball(in push up position feet on ball), 30 hip-raise on swiss ball(in push up position feet on ball)

November 5th - 8th, 2011: compound workouts(been 3 weeks since proper routines)

It's been 3 weeks since i've had a proper workout streak.  Barring the last 3 days been maintaining a 55carb:30protein:15fat macronutrient ratio but not much activity. I had such great momentum goin for a year and this sudden long gap caused my body to respond very weirdly. My head hurt real bad, was sleepin very long. fatigue set in. Just did not understand how a guy so fit could be so tired all the time. Guess my body was not stimulated and needed exercise.

My body is highly endomorphic andThe metabolism/aferburn will keep kickin but not for long and unfortuntely, on the 5th of november, as compared to18th oct, when i was at no more than 9% body fat at 77kg, i've gained body fat. Now am at 10.5 or 11% body fat; which is still in the athletic range, a figure most people strive to achieve and are envious of; but certainly not my best. And that's all that matters.

Finally got some time and went totally berserk these past 3 days pushing myself more than ever; not as a planned workout but like a drug addict wanting more each second he/she is deprived of it. It's amazing how working out could get so addictive! Today, 3 days later, I already feel the changes(good ones of course). Muscle is heavier. Fat has reduced. Not by a significant amount but still, one step at a time.

Workout Routine: 5th - evening 1hour, 6th morning 1 hour, 7th morning 1 hour This is one of the most killer workouts and since yesterday, ive had severely sore legs and lower back. I LOVE IT!!!

30 Jump squats, 30 side shift pushups, 30 alternating jump lunges, 30 staggered pushups, 30 prison squats, 30 hindu pushups, 30 half squat towel rows, 30 burpees, 30 double crunches, 30 alternate kickbacks, 60 single arm iron man leg shifts, 100 crunches, 30 alternate kickbacks, 100 twists with reebok cable, 20*5 punches with 12.5 kg dumbbells, and the killer of all: 30 explosive frog jumps. I was beyond dead here!

Try this workout! it'll break your ass for sure! Sure did break mine. Been limping all over the place for 2 days now. My lower back hurts. Not been sleepin very well and wake up with a head ache. They call me a masochist, my mom and sis.

Food in the last 3 days: My food has been different compared to when I am at Bangalore (with a few things remaining as they are). Here at Hyderabad, it's home, so more opportunity to cook. Been eating 6 times a day spaced 2.5-3hrs apart startin at 7am. 3 of these meals consists of 8 egg white omlettes with half scoop whey(breakfast and lunch)/casein(dinner) protein, green leaves, pudina, coriander powder, mustard seeds, methi seeds, olive pomace/canola oil. Get my carbs/fat/vitamins/minerals and more protein from low GI high fibre rice, grilled chicken, rotis, plent of apple, papaya, banana, orange, honey with hot water, carrots, cucumber, brinjal, ladies finger, beans, dry fruit(walnuts, grapes, figs, apricots, dates), roasted peanuts, etc.

Cut out the multivitamin and iron folic supplements to see how i could replace those with proper food at home. Took 5gms creatine before each workout and 1 scoop glutamine with gatorade post each workout.

6pm here on the 8th of November 2011 and I am off to repeat this workout with some variations.

Added the following to the abovementioned workout: 50 pec flies with reebok resitance band, 50 rows with reebok res band, 200 sprint speed leg raise in pushup position(arms perpendicular to shoulders makes it tougher), 50reps*6 alternate leg kickbacks+twist, 150 wide-leg twists with reebok resistance band.

And I thought the last 3 days were tough!

 6 boiled egg whites, gatorade and glutamine post workout. supper is at 830 pm. It's grilled chicken with canola oil. carrots, cucumber.

Tomorrow it's gonna be a morning workout. I feel great and am ready to kick some ass!