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