Any time exercises

Any time exercises are exercises which are very motivating to the body. Motivating enough to do anytime.
The following are my any time exercises :-

1. Squats
2. Biceps curls

Exercises these days

I was finding it difficult to lift 10kg dumbbells and do exercises these days. But dumbbells is what I like most for exercising.
I don't like free body exercises. So ruled out.
Walking was too easy. Cannot be called exercises.
Running/jogging was tough. So ruled out.
And yoga is something else. So is meditation.
So what did I do?
I bought 4kg dumbbells pair. And am doing dumbbells exercises. It is too light. But dumbbells are interesting.
The exercises. Deadlifts. Squats. Biceps curls. Overhead lifts. Side arm raises. Dumbell rows. Chest press. And leg cycling free body exercises.
Two sets of above.
I do them in the mornings.
I also do sandhyavandanam(religious prayers).
This is what I do in the mornings.

Workout these days

I do exercises about 3 days in a week. Bodybuilding exercises.
The exercises are:-

• Complete Bull worker schedule. The 90s  exerciser equipment which I had brought from Delhi. It has been with me since school-days. I remember all the exercises. 7 seconds each for 16 positions.
• Following this 6 minute ritual of bull worker is one set of dumbbells(10 kg pair) with timer(Interval Timer App). The exercises and the rest are as follows:-

1. Dead lifts 30 seconds. Rest 15 seconds.
2. Abs swings 30 seconds. Rest 15 seconds.
3. Goblet squats 30 seconds. Rest 15 seconds.
4. Overhead Press 30 seconds. Rest 15 seconds.
5. Both arm alternated Biceps Curls 30 seconds. Rest 15 seconds.
6. Triceps back lifts 30 seconds. Rest 15 seconds.
7. Chest presses 30 seconds. Rest 15 seconds.
8. Heel Raises 30 seconds. Rest 15 seconds.
9. Back rows with both arms 30 seconds. Rest 15 seconds.
10. Leg lunges 30 seconds. Rest 15 seconds.

Regular Indian vegetarian food. Protinex once a day.

It is tough to motivate aging bones and do exercising. That is why 3 days. But if I miss exercising, I feel bad. I regret not having exercised, the whole day.

My Exercises Now

I do the following exercises for one round. Yes, only one round. I do the following with a 10 kg pair dumbbells. They are:-

1. Deadlifts for 30 seconds. 18 reps.
2. Abs Swings for 30 seconds. 15 reps.
3. Goblet Squats for 30 seconds. 12 reps.
4. Military Press for 30 seconds. 12 reps.
5. Biceps Curls for 30 seconds. 15 reps.
6. Triceps Backlift for 30 seconds. 21 reps.
7. Chest Press for 30 seconds. 30 reps.
8. Heel Raises for 30 seconds. 35 reps.
9. Dumbells rows for 30 seconds. 21 reps. (Both arms together)
10. Leg lunges for 30 seconds. 5 reps.

I have a 15 second rest in between the exercises. Interval Timer app of Android helps me in timing.

My food habits are absolutely correct. Absolutely in control. 100% satisfactory. No uncontrolled snacking. No untimely food.

Protinex and Complan are the drinks I alternate every other day.

Must be a year, I have been following this exercise schedule. 

I wish to make my abs completely flat in three more months. In January 2018 I should be having a flat abs. 

Workouts these days

I do the following workout schedule. One round. With 10 kg pair dumbbells.

1. Dead Lifts. 30 seconds.
    Rest for 15 seconds.
2. Abs swings. 30 seconds.
    Rest for 15 seconds.
3. Goblet Squats. 30 seconds.
    Rest for 15 seconds.
4.Military Press. 30 seconds.
   Rest for 15 seconds.
5.Biceps curls. 30 seconds.
   Rest for 15 seconds.
6.Triceps back lifts. 30 seconds.
   Rest for 15 seconds.
7.Chest Press. 30 seconds.
   Rest for 15 seconds.
8.Heel Raises. 30 seconds.
   Rest for 15 seconds.
9.Back rows. 30 seconds.
   Rest for 15 seconds.
10.Leg lunges. 30 seconds.

Complan and protinex for nutrition. Interval Timer App for timing.

At peak, I have done the above schedule thrice. I wanted to do four times which would have put me in top league of strength and fitness. I believe 5 times would be pro level.

At peak, I have done one round in the mornings and one round in the evenings for 15 days. 66 days it is to be considered a regular. In exercises. Continual workout done for about 150 days. 53 percent healthy.

Workouts Here and Now

I have a 10 kg pair dumbbells. I have realized that dumbbells are sufficient to build decent strength. I have been doing dumbbells routines at my home in Delhi. I do exercises according to master's instructions on Internet.
What I do with dumbbells is continuous exercising. It sure is tiring. But builds strength. Athletic sort of strength.
I had recently bought a Pebble Smartwatch. I installed a Pebble app on Continuous Workouts alarm. The exercises are as follows:-

1. Dead Lifts for 30 seconds.
2. Rest for 30 seconds.
3. Abs Swings for 30 seconds.
4. Rest for 30 seconds.
5. Clean and Press for 30 seconds.
6. Rest for 30 seconds.
7. Biceps Curls for 30 seconds.
8. Rest for 30 seconds.
9. Triceps back lifts for 30 seconds.
10. Rest for 30 seconds.
11. Lie down chest press for 30 seconds.
12. Rest for 30 seconds.
13. Heel Raises for 30 seconds.
14. Rest for 30 seconds.
15. Dumbbell rows for 30 seconds.

A 7 minute 30 second workout. It is tough. I do 1 round fine. The 2 round is okayish. That's all, I manage.

Food is a problem still. I drink planned health drinks in the mornings. Afternoon is canteen. Dinner is a problem. I have rice dishes self-prepared. I need to have these late and before sleep. And this is what I plan to do from tonight. And this discovery is exciting and I feel complete.

My Future Plans in Bodybuilding

Currently, protein is from Complan, milk powder and pulses. Exercises are at home. This can be augmented with Whey if needs come. And joining a gym.
My favorite bodybuilding statement is "Athleticism is nothing but strength by fat ratio" (www.bodybuilding.com).
I have given myself a nickname of "PythaShastri". For, I believe in bodybuilding by geometry principles.
I am against caste based reservations. And their continuity in the system is killing me. Have they not progressed?
I will build my body and punch some of them some day.

Feel Like Doing Exercise Schedule

It is tough to do too many exercises at home or in your room. And also regularly.
So I have rescheduled my exercises plans. I have done them in such a fashion that it is light and easy.
Two days for trunk. One day for limbs. One day for my prayers which is nothing but geometry and self motivation and numbers.
Day 1
Military Press
Dumbbells rows
Planks
Day 2
Bench Presses
Dead Lifts
Day 3
Biceps Curls
Squats
Day 4
Gayatri Mantra and Sandhyavandanam

Approaching Soldier Level

I am talking of weights workouts. Maximum reps is the number of reps of a particular exercise that you can do in a set and doing further is not possible. As an example, maximum reps for biceps curls with a 10 kg pair dumbbells is 19 for me. If I do 19 reps of biceps curls 6 times then my level is soldier level. If I do 19 reps of biceps curls 8 times then my level is pro level. And if I do 19 reps of biceps curls 10 times, then my level is beast level.
Currently, I am out of Delhi on work. And I have bought a 10 kg pair dumbbells. And I do exercising with them.
My routine is :-

1. Push Ups 6 sets of 7 reps each
2. Bench Presses 6 sets of 17 reps each
3. Dumbbells flyes 6 sets of 7 reps each
4. Squats 6 sets of 7 reps each
5. Heel Raises 6 sets of 29 reps each
6. Leg lunges 6 sets of 3 reps for each leg
7. Dead Lifts 6 sets of 11 reps each
8. Dumbbells rows 6 sets of 11 reps each
9. Leg cycling lying down 6 sets of 31 reps each
10. Alternate leg raises lying down 6 sets of 13 reps for each leg
11. Military Presses 6 reps of 7 reps each
12. Triceps back lifts 6 reps of 13 reps each
13. Biceps Curls 6 reps of 11 reps each
14. Planks till a count of 100

It takes me one hour to do the above. Though I do well below maximum rep level, I do 6 sets. And in a matter of few days I shall increase the reps.

Bodybuilding Food Manners Internalised

I knew the importance of food in bodybuilding. But I was hungry for most of the time. I needed discipline.
Then I applied my circle theory into food eating and made my eating very regular. Both in timings and the type of food. For the last many months I have been following this strategy. But my body needed carbs to feel energetic and active. I just could not come out of this high carbs eating. Though I was circular in eating habits.
Last week I decided to work on this issue. I reduced my carbs to one third. My regular daily eating pattern is like this:-
1. Whey protein  - 2 scoops.    After weights.
2. Two toasts + 2 eggs. Breakfast.
3. Sprouts+ Veggies. Lunch
4. One bowl of curd rice. Dinner
5. Whey protein- 2 scoops. Before sleep.
This is working out fine for me. I do not feel less energetic.
Exercises are 4 sets of complete dumbbells/barbells routine in 30 minutes. The exercises are :-
1. Chest Press
2. Squats
3. Heel Raises
4. Deadlifts
5. Barbell rows
6. Barbell abs rollover
7. Military Press
8. Biceps curls
9. Triceps back curls
Also, I do barbells clean and jerk 11 times in the end. This builds strength.

Weight Exercises and Weights

The first picture is that of my 12.5 kg dumbbells which I have kept inside my house. I shall be doing complete dumbbells workout four times in 30 minutes using them.
The second picture is that of whey protein and proteinex drink powders. I have them once a day.
The third picture is that of my foam roller using which I shall massage and soothe muscles.
The fourth picture is that of my bullworker which was with me for the last 30 years. It is a great equipment for strengthening muscles. It will take only 10 minutes to do a complete exercise for all muscles.
( Some people ask whether bullworker be combined with weights. I searched the internet and the answer is between sets if at all a combination is felt like doing).
The fifth picture is that of my barbells with 7.5 kg pair and 10 kg pair dumbbells which I have kept in the terrace.. On some days I will do exercises in the terrace with these. I plan to do only clean and jerk with barbells. With 10 kg pair, four sets of complete dumbbells workout completed in 30 minutes.

Exercise Schedule Planned

I have bought a 5 feet barbell bar and two 7.5 kg weights. This cost me Rs.900. I bought them yesterday from a local sports shop. I have kept them in the car. The lift was not working yesterday and so I could not take them to my third floor apartment.
Barbell has its own properties. Both the hands move simultaneously, bringing in disciplined movements.
The exercises planned are :-
Barbells

1. Chest Press
2. Squats
3. Deadlifts
4. Chin level lifts
5. Barbell Rows
6. Military Press
7. Biceps curls
8. Triceps Back curls

Dumbbells

1. Chest Press
2. Squats
3. Dead Lifts
4. Left hand dumbbell rows
5. Right hand dumbbell rows
6. Military Press
7. Biceps Curls
8. Triceps Back Lifts

Abdomens

1. Two sets of leg cycling 
2. Two sets of leg raises

Whey Protein. Regular food.

Jogging on a few days shall be included depending on mood, timings and other issues.

Current Schedule of Workouts

It is tough to find inspiration these days. So exercising for longer time is difficult. So I have cut my exercising regimen.
I do Chest and Legs on Day 1. Back and Abs on Day 2. Arms and Shoulders on Day 3.
This way my number of exercises in a day reduces to a maximum of 5 or 6. I use dumbbells.
The bodybuilding masters do exercises these way. They divide the muscles group for exercising in three or four groups and do exercises for one group in a day. If you look at the schedule of great bodybuilders, you will understand what I mean.
But I will do complete dumbbells routine in a day once I get my enthusiasm back. Till then, I will do some experimentation to keep myself exercised.

The Ideal Weight to Lift

If I were asked this question, I will say the weight in kilograms which can be lifted 11 (eleven) times for an exercise. I am talking of bodybuilding, of course.
For me, 10 kilogram pair dumbbells for military press is the ideal weight to lift. I can do just 11 reps of military press with 10 kilogram dumbbells. I can do about 43 bench presses with 10kg pair dumbbells. Maybe 17.5 kilogram pair is the ideal weight for bench presses. Because then I can manage just 11.
So this is the reason why young boys insist on joining gym. They have 10 kilogram pair , 17.5 kilogram pair and more. Also other equipments.
Now, why 11?
My reasoning is prime numbers in decreasing order four times. Why decreasing? 'cause I believe that decreasing primes keeps pain constant. Why four? 'cause four is two squared ( meaning two from any side) and two is biggest enemy of prime numbers.
Even numbers. Why 11? 'cause 11 will lead to 11, 7, 5 and 3. Keep the pain low and constant.
To me, a 10 kilogram pairs of dumbbells is ideal for military press as I can do 11, 7, 5 and 3. With bench press I do 23, 19, 17 and 13. Not from 43 'cause it is more difficult to do 43, 37, 31 and 29.
I now have clarity in sets and reps. But I do not know whether I should do quick and complete dumbbells workout repeated 2 or more times. Or whether strength for 4 sets in decreasing primes starting suitably from a number appropriate to the muscles exercised.
Do you have similar confusion? Please write about it.
Yet another important theory is clear now !!
What is it?
When one can do many many reps like 43 in bench press etc., then the next rep will be half. 22 or 21.
How about this?
This is a practical realisation!!

The only way to loose fat

This is just a check on your memory of how much you are able to recall from my blogs. Especially on bodybuilding.
Yes, I claim "Complete and Quick Dumbbells Routine" repeated in quick succession four times for 8 reps to be the only way to loose fat.
Why be confused whether cardio or weights is important for fat loss? Do both at the same time.
It is tough. But it gets you ripped in minimum time. And you have the word of a master for it.
Would not running with dumbbells a better idea? No it is not. As only arms can be worked out. But not chest or back

Vegan and Proteins

Does vegans have problems with proteins?
Yes. They are disadvantaged when it comes to need for proteins for increasing size and bulk of muscle tissue. However my feeling is maintaining the same muscle size should not be a problem.
Is this a learned knowledge or a realized knowledge?
Realized by my body and me.
But vegans can consume 5 to 6 or more servings of whey and get protein needs. Can't they?
Yes. But whey is an animal products. So is eggs and fish. Some vegans consume eggs, fish etc. But they are not truly vegans. Moreover morality comes into play when we talk of whey. Because it is a milk products.
What morality?
Everyone consume 2-4 cups of tea. And curd. And paneer possibly. So this is the morality level. Two scoops of whey.
Will it not affect bodybuilding? With lesser proteins of 1 gm per kilogram instead of 1 gm per pound?
No. Athletics bodybuilding is possible.
How do you say?
Results.
What results?
I have improved on timing and duration of jogging. That's why.
Ok.

Humble Knowledge

Bodybuilding is an ocean of knowledge.
I must begin by saying that I am not clear in Abs knowledge. Possibly a person's deep interest. Maybe laziness.
Basic Bodybuilding Exercises
Bench Press
A vertical forearm and a horizontal biceps and triceps felt as resultant in the chest muscles. It is a good inspiration for muscle geometry exercisers.
Squats
Willingness to work. To take pain. And a pleasure to do so. It is a good inspiration for workaholic exercisers.
Dead Lifts
The first step of a standing man. It is good for boosting interest in exercising.
Military Press
Proudly lifting a trophy won. It is hypocrisy. And I find it laughable. It is good for proud exercisers.
Basic Free body Exercises
Squats
Already explained. I like doing it. Possibly slavery and hard work. A pain to work. And a pleasure that you will get food. Simple animal instincts.
Push - ups
Not just your legs but your upper body together can make you walk.
Pull - ups
Not able to do it. Overweight possibly. Weak shoulders. Philosophy is Not just your legs but your upper body together can make you jump.
Improving strength in bodybuilding
Slow animation technique. Just like cartoon hands drawn in sequence lift step by step slowly.
Improving running
Improve breathing by Pranayama done vigorously. Do squats to improve leg strength.
Nobel Prize Level Bodybuilding Knowledge
Decreasing Primes number of reps in sets keeps the pain constant. As an example, if you manage to do 13 reps with 12.5 kg dumbbells. Then the second rep should be 11 reps. The third 7 reps. The fourth 5 reps.
Corollary to above will be Increasing Primes number of reps in sets keeps the gain constant. Do 5 reps. Then 7 reps. Then 11 reps. Then 13.


 

Bodybuilding Knowledge

Can all barbell exercises be done with dumbbells?
Almost all of the exercises can be done. The rolling abs barbell exercise cannot be done with dumbbells if dumbbells are not round.

What is the single most important ingredient for success in weights workouts?
The feel for exceeding just a little.

What is the single most important consideration in cardio activities?
Having no weaknesses in legs and lungs and metabolism. A cardio activity is successful till your weakest of the three namely legs or lungs or metabolism can withstand.

So, will removing weaknesses and strengthening legs, lungs and metabolism individually help?
It will help till a lot of extent. But ultimately coordination is also important.

Anything else?
Here's what :

barbells—Kirtivasan GanesanDocs.com

My current exercise schedules

I find it very good with dumbbells. I like doing exercises with them. I have a 5kg pair, 10 kg pair and a 12.5 kg pair.
I have changed my schedule. I do a complete workout with dumbbells. And then followed by a walking and jogging.
Two years back I had 23% body fat. After the gym, my fat got reduced to 18%. My protein increased by 5%. My aim is to reduce fat to 10% or less.
My present exercising using a 12.5kg and a 10 kg dumbbells are :-
Bench press, Dumbbell squats, Dumbbell heel raises, Bent over lifts, One arm rows with a bench (not workbench), One dumbbell legs and hands arching lying down for abs, Shoulder lifts, Biceps curls, Triceps back lifts. 3 sets each using prime number reps.
I am usually exhausted with this. But I do a 25 minute of jogging resulting in about 300 calories loss after this grueling dumbbells workout.
Recently, I saw Youtube videos of exercises which can reduce fat with light dumbbells and there was another one without dumbbells. The crux here is to do one exercises after another each done for 10 reps. Do three to four sets of these 10 reps of about 4 to 5 exercises. You will be exhausted with this and I feel it will increase the stamina. The exercises are like 10 squats, 10 push ups, 10 overhead claps, 10 leg raises lying down etc. Do three to four repetitions of these without any break between them.
Many masters say bench press, dead lifts, squats and shoulder lifts are the most important of dumbbells/ barbells exercises. These exercises seem to be standard core exercises and improves the strength of the body.
I intend to do the four exercises more often. To build strength. Also twice a week I intend to do 10-10-10 routines to improve my stamina.

Rhythm in bodybuilding

What did I achieve by going to gym for 15 months?
I gained weight. Yes, that was what that happened to me. Probably creatine effect. Then my muscles became a little bigger. More importantly, I realized the importance of food. And the most important benefit was improvement in rhythm.
Why don't we have turbo bikes? Because we do not have suitable helmets. Why do we have electrical voltages in multiples of 11? Because porcelain the best insulator in earlier times is suitable only up to 11 kV.
When we do running, we think about breathing. When we workout, we think about injuries. Safety is an important feature of humans. Rhythm can be built only when you feel safe.
So,
1) Rhythm necessitates a feeling of safety.
What is the difference between weights training and resistance training ? Weights training are bodybuilding with dumbbells and barbells. Resistance training are using pulleys in weight machines to give an angle for a more accurate workouts. Resistance training are basically using gym machines.
Which is better for building rhythm? Weights or resistance?
I have an answer. But I do not know whether it is correct or not. The answer is weights help build rhythm. Our body has a natural tendency to be in simple harmonic motion. The effect of direct gravity due to dumbbells and barbells are felt to be simple harmonics.
So,
1) Rhythm necessitates a feeling of safety
2) Dumbbells and barbells help in building rhythm.
What is the advantage if you feel rhythmic in bodybuilding? The advantage I feel is you can continue it as a habit for longer times.
So,
1) Rhythm necessitates a feeling of safety
2) Dumbbells and barbells help in building rhythm.
3) Rhythm helps in being regular with bodybuilding.