New workout routine

new work out routine
Monday- Ckt Training,Tues: HIIT, Wed: Ckt Training, Thur: Rest, Friday: HIIT, Saturday: CktTraining(more focus on Legs) , Sun: Rest

gonna follow it for 2 months.

ubuntu looks nice :)

Reading Comics :D

very new workout

Monday - Chest / Triceps 

Tuesday -- Abs + 20 min HIIT

Wed - Squat + Biceps 

Thus - Abs + 20 min HIIT

Friday - Back + shoulder 

Saturday - Abs + 20 min HIIT or Badminton playing.

Chrome for Linux and Mac

want to try Google Chrome on linux? I did it so you can do also.

http://www.codeweavers.com/services/ports/chromium/

Very new workout routine

More Focus on Chest/Abs

Sunday (day1) -- Squat + Flexibility Exercises @Google Gym

Monday -- Rest

Tuesday(day 2)-- Chest  + Triceps + Abs

Wed(day3) - Back /Forearms/Biceps + abs + Cardio (10-15 mins)

Thursday(day4) - Shoulders  + Abs (hardCore) + Cardio ( 5 mins)

Friday - Rest

Saturday -- day2  + Cardio (10 mins)@Google Gym

Things to follow

1) wake up early. Eat asap

2) play badminton in morning.

3) Eat Clean.

4) run 4-5 dayz/week

5) start learning some thing new. :)

new pics

New Workout routine

Day 1/Monday - Chest/Tricpes/Abs + 20 mins Cardio
Day2/Tuesday - Back/Bicpes/forearms
Day 3/Wedness - Shoulder/Abs (Hardcore) + Cardio
Day 4 /Thurs- Legs + Flexible improvement Ex.

Day 1 /Fri
Day 2/Sat
Sunday Rest

Obique muscle

I gonna start working on Oblique muscles now. :) Remy gonna help me in that.

very close :)

I am happy today. My hard work is showing results now. Today I took some pics of my core. :)

Beer or Wine?

You have option to choose between 'Wine' and 'Beer'. Actually Wine does n't hurt my abs but Beer does a lot. So at dinner I shall order Wine instead of BEER. lol

Jume 11, 2008

I measured my Biceps yesterday. Its impressive 14.5 inches. :)
I am very close in getting 6 packs. I just have to burn last layer of fat.
I started running on Thursday, Saturday and Tuesday. 25 mins/ sprinting.

1st and 2nd july 2008

1 st july
Arm Exercises:
Biceps/Forearm/Tricpes

2nd july
Tread mill running 30 mins

30th June 2008

Exercise Log
Squat:
6x3 100 pounds
4x1 120 pounds

Leg Curl
1x1

Abs:
20x4 Hanging leg raises
15x3 Jack knife
1x1 Spider man climbing
1x1 cross mountain climbing.
12x1 side oblique work out

Running: HIT for 25 minutes

June 16; 2008

Today was a bad day. I woke up so late today. Also I did n't go to office. lol ! :)
I started coding again. I think I am just a coder. I need to improve my coding ... I want to be a real programmer. I have started learning Game Programming in C++. Today I shall write Tic-Tac-Toe Game. :) Lets c.


Food Log:
12:30 pm 2 banana
2 pm : Chicken Tikkaa
4 pm : 1 ltr Mango Juice. + 2 banana
6:30 pm: 2 banana + 30g protein shake

9:45 pm: dinner ; Grilled chicken + Orange Juice + protein shake + 1 multi - vitamins


Pre Work out : Protein shake (water)




Exercise Log:
Abs:
Hanging leg raises: 3x20
Jack Knife : 3x15
Mountain Climbing : 10x3 each leg

Leg:
Squat : 80 pounds ; 3x6
Leg Curl : 3X6
Split Squat: 30 x2 dumbbell ; 3x6

June 11; 2008

Breakfast: 9 am : Pulses + Protein Shake (water)
11 am : Fruits
1:30 pm : 4 roti + salad + Pulses
4:00 pm: Chicken Salad
6:10 pm : 3 Idli + samber ! lol
Dinner: Protein shake + 1 multi - vitamins


Exercise Log:
Rest :)

Water Intake == 4 litr

June 9; 2008

Food Log:
9:30 am : Break fast : Curd + Protein Shake (Water)
11:00 am : Mid morning snack: Fruits
1:30 pm Lunch: 2 Tandoori Roti + Paneer
4:30pm: Snack : Protein shake
8:00 pm Protein shake (Pre Work Out)
11:30 pm: Dinner : 1 raw Egg + Curd + Protein Shake (Water) + 1 multi- vitamins

Exercise Log:
Abs:
Hanging leg raises : 3 x 15
Jack knife: 3x 16
Mountain climbing : 1 x 10 each leg

Leg:
Squat : 80 pounds 3 x 6
split Squat: 18kg dumbbell 1x6 each leg
Leg Curl: 13, 2x6 .. heavy
Stretching
Total Work Out time: 45 mins. :)

Water Intake: >4 ltr
I should include more raw vegies into my diet.
I can feel my abs now. at least 4 packs .. ;) ... I was at this stage before a week .. but heavy beer drinking ruined it. be aware of it. :D

June 7;2008

8:00 am Break fast : 200 ml milk + 2 whole wheat breads + 2 tomatoes + protein shake
11:00 am : mid morning snacks : Fruit Chat + 200 ml Milk
1:00 am : Milk
5:00 pm : Fruit Chat
7:00 pm : 2 Roti + Pulses + Spinach
10:30 pm : Dinner ; 3 breads +salad+ 1 mango + 1 protein shake + 1 Multi - Vitamins


Exercise Log:
Abs:
Hanging Leg Raise 3 x 15
Jack Knife : 2 x 17
Mountain Climbing : 1 x 10 each leg

Chest:
Bench Press : 3 x 5 ; 100 pounds
Inclined Dumbbell Bench Press: 3 x 6 18kg dumbbell
Dips: 2 x 8

Tread Mill running : 16 minutes HIT
Water Intake > 3 ltr

June 6; 2008

Food Log:
8:00 am : 1 scrambled egg + 100 ml yogurt. + Protein shake (water)
10:45 am: Fruit
1:45 pm : Fruit + Butter Milk
5:00pm : Protein shake (300ml milk)

11 pm : Dinner Chicken + 1 multi -vitamins cap.


Exercise Log:
Back
1) Good Morning 3x6
2) PullUps 3X6
3) Sumo Dead Lift
some more exercises .. don't remember. :P

Water Intake: ==5 ltr

June 5; 2008

Food Log:
10:30 am: breakfast: - 1 scrambled egg + 100g yogurt + Protein shake
12:00 : 300 ml Milk
1:45 pm Lunch : - Fruits + 200 ml butter milk
4:40 pm Snack : Protein shake
9:45 pm dinner: 2 Roti + Pulses + 150 g Yogurt + Protein shake (After work Out) + 1 Multi - vitamins cap

Exercise log:
Shoulders / Traps + Abs

Abs:
Hanging leg raises: 3 x 15
Plank: 1x1 ; 1 minute

Shoulders/Traps:
Military Press: 3 x6 ; 40 pounds + 15 pounds barbell = 55 pounds :D
Dumbbell Shoulders press : 3 x 6 ; 30 pounds dumbbell
Standing Side Lateral Dumbbell Raises: 3x6 ; 15 pounds dumbbell ;;; watch form while doing with heavy weights

Upright Rows: 3 x 6 ; 40 pounds

Tread Mill running: HIT for 16 minutes. :)

Water Intake : >4 ltr

I should wake up early to have breakfast early. :)

June 4;2008

Food Log:
7:45 am : break fast ; 3 roti + cabbage + Yogurt.
11:20 am : Fruits
2:10 pm: Lunch : Fruits again :( + 200 ml Butter milk
4:30 pm : snack :-Mutton + 200ml Butter milk
6:45 pm : snack2:- Veg Burger + Fruits

9:45 pm dinner : 3 Roti + veggies

Water Intake : >3 litre
Bad day .. I did n't take protein shake n vitamins 2day. :((


Exercise Log:
Rest :)

When should I eat!

8:00 am - break fast
10:30 am - mid morning snack
1 pm: lunch
3:30 - 4:00 pm snack
6:30 - 7:30 pm - Pre Workout Food
9:30 pm dinner

Thats what I am trying to follow.

Max - OT Workout Routine

My Workout Routine:

Monday: Leg
Tuesday: Biceps, Triceps, Forearms, Abs
Wed: REST
Thu: Shoulders , Traps , Abs , HIT
Friday: Back
Saturday: Chest , Abs , HIT



Mantra: Lift heavy and do 4-6 repetition. take 3 protein shakes/day + 6-7 small meals/day + 1 Multi - vitamins.

June 3; 2008

Food Log:
9:50 am : 1 scrambled egg + 100 ml Yogurt + 1 Mango
1:pm; lunch : 3 leg pieces Chicken kabab + salad
4:10 pm : protein shake
6:00 pm : 300 ml mango shake

10 pm : dinner => lots of chicken+ roti + 2.5 foster beer. lol ! :)


Work Out Log:
time: 8:30 pm to 9:20 pm

Biceps:
Straight barbell curls : 3 x 6 30 pounds
Cable Curl : 2X8
Alternating Dumbbell Curls : 3x 6 ; 30 pounds


Triceps:
Cable Push-downs 3 x 6 ; 45 kg
Dumbbell Kick-backs 3 x 6 ; 20 pounds

Abs:
Hanging Leg raises: 2 x 15
Jack knife : 2x 15

Today, there was a birthday party so I have n't done 'ForeArm exercises' :( drink a lot 2day ... still drunk .. this beer is hitting me ; lol!

June 2; 2008

Food Log:
break fast: 9:20 am -- Protein shake (150 ml)
midmorning snack: 11:30 am : Fruit salad + 100 ml low fat milk
lunch : 1:30 pm -- Veg Salad
4:20 pm -- Snack + Protein shake
6:30 pm - Yogurt 100g
11:30 pm -- Protein Shake ; dinner (ladies finger +Pulses + 2 Roti* + 1 Mango) + 1 multi-Vitamins cap.


Water Intake: >4 ltrs :)

Exercise Log:
Time: 10 pm - 11 pm ... Workout time should n't be so long. :(
Leg:

Squat 3 sets X 8 ; 80 pounds
Split Squat 2 sets X8 each leg ; 20 x2 dumbbell
Dead lift 3 setsX 4; 80 pounds
Forward lunges 1 set X 8 each leg; 20x2 dumbbell ;
Leg Curl; 3 sets X 6 ;

Remy: :)
*http://en.wikipedia.org/wiki/Roti

Polish Abs Exercise

Recently, I added this exercise into my routine.It works on your entire core.

Here's how to do it: Place a bench under and perpendicular with a chin bar. Now hang from the bar with your feet together, knees slightly bent, and legs to one side of the bench. Without changing the bend in your knees, simply lift your legs over the bench to the opposite side. Repeat back and forth for 10 to 15 seconds. Your goal: 2 sets of 60 seconds, with 30 to 90 seconds rest between sets.
I may post a video of this work out. Lets see when I shall do that! :P

My Transformation

I transformed myself, although it took time but most important thing I did it.

Things get change and you change yourself to accomodate the changes happened arround you. I learned a lot. I learned ; how to eat healthy ; what to eat and when to eat. It's a massive eye-opener, because the physical transformation leads to everything else. Once you start transforming physically, that affects self-esteem. And that increases your ability to focus. And that transforms your mindset, your emotions, everything. It affects your whole way of looking at the world, and it's wonderful. :)

Body Weight 200 Workout

Today I will do Body Weight 200 exercise created by Well known author Craig Ballantyne, CSCS, MS Author, Turbulence Training http://www.turbulencetraining.com/

This guy knows his job. I learned lot of stuffs from him. Thanks Craig for changing my life. Well some one else is also changed my life but I am not going to talk about it. :D

Complete the Bodyweight 200, with no rest in between circuits. Do 2-3 circuits.

(30) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position.

(30) Pushups
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended.

(10) Jumps
Dip down at the hips and knees and then explode up.

(10) Stability Ball Leg Curls
Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Pause for a second, then bend your legs to roll the ball toward your butt. Straighten your legs to roll the ball back out away from you, then lower your body to the floor.

(10) Stability Ball Jackknifes
Get into pushup position with the tops of your feet resting on a Swiss ball, your body forming a straight line from toes to shoulders. Keep your back straight as you contract your abs and roll the ball towards you.

(20) Step-Ups
Place one foot on a step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise.

(5) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you. Pull your chin over the bar and then lower your body back down.

(30) Forward Lunges
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg.

(20) Closelose-Grip Pushups
Do this as you would a standard pushup, but place your hands closer together and keep your elbows tucked in.

(15) Inverted Rows
Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with your heels on the floor and grab the bar, your hands 1 or 2 inches more than shoulder-width apart. Keeping your body in a straight line, pull your chest up to the bar using your back muscles. Slowly lower yourself until your arms are straight.

(15) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position.

(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your chin over the bar and then lower your body back down.

My workout

When you construct your schedule, make sure to leave at least 48 hrs between weight workouts of the same
body parts.Your muscle need time to recover and repair themselves after a workout.

The Three components of your weekly schedule

1) Strength Training: Three times in a week. (Mon, Wed, Fri)
2) Additional cardio exercise: Optional , on non-strength training days.
3) Abs exercise: 2-3 times in a week. ( you can do it on non-strength training days)
My workout routine.

Monday:

Complete the rest of the circuit twice.
Total body strength training workout
1) Barbell Squat 10
2) Front Squat
3) Bench Press
4) Pulldown
5) Millitary Press
6) Upright Row
7) Arnold Press
8) Triceps pushdown
9) Leg Extension
10) Biceps Curl
11) Leg Curl

Tuesday:
Abs exercise + Dead Lift Exercise + 30 minutes Cardio (HIIT)

Wednesday:
Repeat entire circuit twice.
1) Barbell Squat
2) Bench Press
3) Pulldown
4) Military Press
5) Upright Row
6) Arnold Press
7) Triceps Push down
8) Leg Extension
9) Biceps Curl
10) Leg Curl

Thursday:
Abs Exercise + DeadLift Exercise + Cardio

Friday:
Rest. :)

Saturday:
1) Barbell Squat
2) Front Squat
3) Split Squat
4) PullUps
5) Travelling lunges
6) Military Press
7) Step-up
8) Biceps Curl

Sunday:
Abs Exercise + Back Exercises (for V shape body,3 sets )


Next time, I shall explain about 6 pack Abs exercise. :)
Ta!
Ami

Back to routine

I have started working out again. It was hard to find time to exercise for last 2 weeks. but now every thing around me is getting settled. :)

Yesterday, I did circuit training. I think most people are familiar with circuit training. It optimizes your muscle-building potential. That is, you will perform one set of an exercise and then move immediately to the next exercise, with just 30 seconds of rest. (I take just 15 seconds). You will save time because you will cut the amount of rest you need when you alternate muscle groups. Very important, you will keep heart rate elevated throughout the workout, so you will burn even more calories while you are exercising -whether its in the Gym or in your own living room.

I lift heavy weights in order to boost metabolism and continue burning calories for several hours post workout. Don't think how much calories you are burning when you are in the Gym, think how much will you burn when you are not in the Gym.

Many people thinks they will get bulk if they lift heavy weights. This is not true. Its really hard for your body to add 1 pound of lean muscle. If you control your calorie intake, trust me you will not get bulk.

Thats all for now. Tomorrow, I shall post my workout routine.
take care
Ami