There are constraints in space and time. At certain times I need to be away in the mornings. Space is less for a workout bench.
So here is the plan for workouts:-
Day 1. Chest and legs. Walking.
Day 2. Abs and back. Jogging.
Day 3. Chest and legs. Walking.
Day 4. Arms. Jogging.
And the plan of meals:-
Whey drink.
Sprouts/Beans/Soya for breakfast.
4 slices of bread with peanut butter for lunch.
Roti/rice/idlis/dosas for dinner.
Complan before sleep.
I have kept carbs in lunch and not in breakfast because I feel it will be more suitable.
Exercises planned are:-
Chest - Bench Press, Push ups
Legs - Leg lunges, Heel raises, Squats
Abs - Legs raises lying down, legs cycling lying down
Backs - Shoulder lifts, bent over lifts
Arms - Forearm curls, biceps curls, triceps back lifts, side arm raises.
Jogging will be done in accelerate and decelerate method.
Word document shall be maintained.
Shopping for sprouts, soya, paneer and eggs will be paid attention to.
Melatonin shall be had on difficult nights.
Foam rolling shall be done if necessary.
Yoga mat shall be cleaned once a month.
So here is the plan for workouts:-
Day 1. Chest and legs. Walking.
Day 2. Abs and back. Jogging.
Day 3. Chest and legs. Walking.
Day 4. Arms. Jogging.
And the plan of meals:-
Whey drink.
Sprouts/Beans/Soya for breakfast.
4 slices of bread with peanut butter for lunch.
Roti/rice/idlis/dosas for dinner.
Complan before sleep.
I have kept carbs in lunch and not in breakfast because I feel it will be more suitable.
Exercises planned are:-
Chest - Bench Press, Push ups
Legs - Leg lunges, Heel raises, Squats
Abs - Legs raises lying down, legs cycling lying down
Backs - Shoulder lifts, bent over lifts
Arms - Forearm curls, biceps curls, triceps back lifts, side arm raises.
Jogging will be done in accelerate and decelerate method.
Word document shall be maintained.
Shopping for sprouts, soya, paneer and eggs will be paid attention to.
Melatonin shall be had on difficult nights.
Foam rolling shall be done if necessary.
Yoga mat shall be cleaned once a month.
5 comments:
Jogging replaced with walking. Food consumption is 30% higher than planned.
"Increasing primes reps with decreasing weights per rep" is the ultimate bodybuilding formula from "Pythashastri".
I will buy 12.5 kg dumbbells pair.
I will do as per "Pythashastri" instructions. With 12.5, 10, 5 kg dumbbells.
I have bought 12.5 kg dumbbells pairs.
"Pythashastri" explains workouts plan.
Theory
Inspiration is starting point. Hence heavy weight in first set. Then workouts with lesser weight for other sets.
Practice
Bench Press 12.5 kg pair 13 reps. 10 kg pair 17 reps. 10kg pair 19 reps. 10 kg pair 23 reps. 5kg pair 29 reps. 5kg pair 31 reps.
Biceps curls on similar lines but starting with 12.5 kg pair 11 reps.
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