2nd September - Start of 2 workouts a day - morning abs, evening weight training

10am: 2 bananas+1 litre water+ protein shake

1115am-1215pm: NO GAP: 100 push ups, 100 bent knee leg raise(alternating and double) and scissors lying on a bench, 30 pec flies on machine with 3-4plates, 100 bent knee leg raise(alternating and double) and scissors lying on a bench, 50 high intensity heavy breathing crunches on swiss ball, 3*25 hyper extension, 25 pull ups, 25 parallel bar dips, 30 straight leg raise on parallel bar, 200 twists using reebok tension cable, 25*3 bent knee sit ups on a 70 degree incline Bench.

Post Workout: 1225pm: Protein shake+1apple+1guava

1pm: Chicken Breast Steak with mashed potato, raw lettuce, onion and carrot

330pm:  700gm papaya + 1 guava

530pm: 1 assam tea without sugar and 1 spinach corn sandwich with cottage cheese

645pm: 250ml gatorade 

7pm - 745pm: Target Area: Arms: 

1. 2 supersets(4plates, 6plates, 6tplates, 6plates) of standing bicep curls(20reps per set) and standing tricep push down(20 reps per set) using 1 foot rod and extension cable - ..no gap btwn 1st 2 supersets therefore making them one huge superset of 8 sets...then 20 secs gap and again one huge superset of 8 sets

1 minute rest

2. 4 supersets of single arm dumbbell standing over head tricep(20reps per hand) alternating with seated alternating arm twisting bicep curls(20reps in total)

1 minute rest

3. Tricep Dumbbell bent kickbak: 1 giant set with no gap consisting of  4 sets per arm, 20 reps per arm

1 minute rest

4. Standing Double Bicep Hammer using Rope and extension cable: 3 sets with 6 plates and 20 reps per set, 4th set with 8 plates and 20 reps! 15 secs gap for 3 sets, 25 secs gap btwn 3rd and 4th set

standing twister for 2 minutes

750pm: Post workout: Gatorade with protein+2guava+amino acid+fish oil

910pm: 6 inch Tuna+roasted chicken sub with all veggies

very tiring day....but was awesome nonetheless!!! :)

Good Night! :)

1st September - countdown begins - 29 days to go

will stop workout 2 days before naseba and no workout for 4 days (every sunday)....so have 24 days to workout.

September 1st...stayed back at Pridhvi's place last night and once we both get into a conversation, we talk till failure :)...woke up pretty late(11am) had a great day though!

1110am: 1 banana+1 litre water

1130am: cooked 15 egg whites with 200gm mushrooms, 2 capsicum, 2 tomato and 2 onion in canola oil...shared that with Pridhvi....

was pretty full with this

110pm: 1 apple and water with multivitamin

115pm-2pm: Dance Dance Revolution Expert Mode...chose only the toughest songs

205pm: 1.5scoop protein with gatorade and 1 guava

4pm: drove down from forum to Friends koramangla and had Swiss Chicken steak with boiled mashed potato...amazing meal!!! :)

445pm- 1 plain black coffee at kalmane coffee in forum

5pm-645pm: dance dance revolution expert mode 

655pm: fish oil and astymin with gatorade

8pm: 6inch sub with all veggies+chicken sheekh+roasted chicken+sauce(barbecue, mint, yoghurt black pepper) and good amount of water

10pm: 105 push ups+ pressurized heavy breathing leg raise lying on the bed until failure(double and alternating legs)+ hanging leg raise till failure

1 minute gap

repeat the above workout again

1 minute gap

repeat the above workout again

5 minutes gap

2 scoops casein+1scoop soya protein with water

10 minutes gap

Reebok Tension cable workout: 15 minutes high intensity shoulder and bicep workout, 300 heavy twists with the cable

5 minutes gap

had plenty of peanuts and water

2 hours later here i am sayin good night and off to bed in search of a fantastic day again tomorrow!!! :)

31st Aug 2011....plan for the next 30 days until deadline number 1

woke up at 340 in the afternoon!!! was pretty annoyed with myself....nevertheless its good to keep calm and pick urself up when u goof up....rest of the day was pretty good.

4pm: 1 banana+1apple+1litre of water to take care of constipation thanks to the ridiculously long sleep

445pm: 1papaya+2guavas

545pm: 2scoops protein shake

2.5km walk with 12kg backpack in 17 minutes

615pm: stretching+50 crunches+30 leg raise  superset

naseba day which is september 30th  is the 1st deadline. today at the gym it was just planning with Ranjith for the next one month. We will be adding more muscle and reducing fat on the lower abs...get better obliques ....adding glut-amine and creatine to the diet to aid muscle recovery.

715pm: 1corncob+handful boiled peanuts+1tuna sub at forum

730-9pm: dance dance revolution expert mode

910pm: gatorade with 1scoop protein

1km walk to pridhvi's place

1030pm: half a cucumber+ roasted peanuts with canola oil+2 cups plain boiled corn & green peas

gym closed tomorrow on occasion of Eid

30th Aug 2011 - start of the 5 day Eid Holiday

9am: 1scoop protein shake+1apple+1papaya+1guava

1130am: 1scoop protein+2carrots+1cucumber

1230pm: 1 large black coffee at coffee day

2pm: 10 boiled egg whites+6 phulkas+1carrot

245pm-8pm: Cardio with Dance Dance Revolution Expert mode minimum 180beats per minute

430pm: 6 inch tuna sub: honey oat bread with all veggies+extra meat teriyaki

7pm: 2 scoops protein shake with gatorade

830pm: 1 scoop protein shake+ fish oil +1astymin

10pm: 6 boiled egg whites

off to bed

great day!

29th Aug 2011

745am: 1banana+1apple+1600gm papaya+1scoop protein shake

10am: 4 egg dosas and 2 plain dosas with coconut chutney

1245pm: 8 boiled egg whites+2 carrots+1cucumber

3pm: 1 carrot+ 2 boiled corn cobs+ 5 egg whites

530pm: 1scoop protein+1corn cob+2guavas

540-730pm: dance practise for naseba annual day

8pm: pre-workout: 1corn cob+protein shake

830pm-915pm: Target area: Shoulders

1. Seated Back Press with shoulder rod 10kg plates on each side: 25reps, 20 reps, 16reps, 16reps...20-30secs gap btwn sets

1 minute rest

2. Double dumbbell Shoulder press: 15kg per side*16reps*2sets, 17.5kg per side*14reps*2sets...20-30secs gap btwn sets

1 minute rest

3. Front twisting dumbbell shoulder raise single arm: 10kg dumbbells: 24reps(12 per arm), 24reps, 22reps, 20 reps ....20-30secs gap btwn sets

1 minute rest

4. side double arm dumbbell lateral raise: 10kg per arm: 4sets*16 reps ....20-30secs gap btwn sets

1 minute rest

Abs: superset: 50 slow high pressure crunches lying on the ex ball + 30 leg raise

post workout: protein shake 2 scoops + 2 guavas+astymin+fish oil

2km walk with 10kg backpack

940pm: 8 boiled egg whites+2phulkas+1carrot

fantastic day!!! :)

28th August 2011

Rest/recovery/no protein supplements Day. Did practise dance for about 50 minutes btwn 730pm and 830pm

8am: 2 bananas+1apple+1guava+1ltr water

10am: 4egg dosas with coconut chutney+1carrot

1130am: 130ml coffee

1245pm: 2carrots+1cucumber+10boiled egg whites

3pm: 1 cup vanilla ice cream + 1 glass lime juice+ 1.5 corn cobs

445pm: 2cups hot lemon tea

6pm: 2 carrots

730pm: 8 boiled egg whites+1 carrot

9pm: half barbeque chicken

12pm: off to bed

Peacuful day. abs are crazily pumped from the workout of the last 2 days.

27th August

had a late night...slept at 4 am...but i just need 6-8 hrs of uninterrupted peaceful sleep and am good to go...woke up at 1040am....today wasnt very hungry...dint each much but had a lot of energy.

1050am: 2 small bananas+1 papaya+1apple+1 guava

1230am: 2 carrots+1 cucumber+1scoop protein+multivitamin+iron

3pm: 1spinach corn sandwich with plain black coffee at Java Green, Forum

4pm: half a tuna sub with all veggies at subway, forum

5pm: Cardio: Played Dance Dance Revolution for half an hour

6pm: Protein Shake

615-7pm: Workout Target: Pumping through circuit training:

1. Started with 5 sets of pull ups with 10secs gap btwn sets: 25, 15, 20, 15, 10

2. 4 sets of single arm Dumbbell Rowing: 4 sets per side: 17.5kg*25 reps, 17.5kg*25reps, 20kg*20reps, 20kg*20reps

3. double hammer curl with 10kg dumbbells: 2sets of 25 reps, 20 secs gap btwn sets

4. standing hammer curl with extension cable: 5plates*30reps, 7plates*20reps

5. double hammer curl with 10kg dumbbells: 1set of 25 reps

1 minute gap

6. Pec Flies: superset: 8plates*25 full reps, 15 reps releasing only half, 15full reps again

45secs gap

13plates*15reps

7. Abs: 1 superset of 50 very slow pressurized crunches lying on the floor with but and legs balanced on the exercise ball, 20 slow leg raises on the parallel bar.

End of a fantastic workout!!!

Post Workout: whey protein shake+3guavas

Canceled party plans coz remembered that Rocky 4 was playing on HBO at 9. One of my all time favorites!

Walked back home 2 km and bought next day's supplies of fruit and veggies.

815pm: 1 coal cooked corn cob and 1 boiled corn cob.

945pm: 8 boiled egg whites while watchin Rocky 4.

Adrian yellin at Rocky: "YOU CAN'T WIN!!!"

Quote of the day: Rocky to Adrian:  "No... maybe I can't win, maybe the only thing I can do is just take everything he's got. But to beat me, he's gonna have to kill me, and to kill me, he's gonna have to have the heart to stand in front of me, and to do that, he's gotta be willing to die himself and I don't know if he's ready to do that. I don't know, I don't know."