Journal of cyrax

[cyrax_101]

Thought I should check how much these journals help.

Woke up at 9 am.
Breakfast at 9:20 am - oatmeal (didnt taste good ) , boiled egg, green tea

[cyrax_101]

Tea at 12 pm

Lunch ( 1:30 pm) - Chicken, flat bread, salad (lettuce, cucumber, carrot, olives) , lentils

Snack (6pm) - green tea, banana

Stretching followed by push-ups (7pm)

Heading for gym in 45 mins

[Bonnie]

Increase eggs to 2 at breakfast.

You need to eat between breakfast & lunch ..also between lunch & dinner ..2 meals consisting of 23 g of lean protein & vegetables.Fish such as tuna 2 x a week help with healthy fats, I personally take salmon oil pills, because I dislike fish taste.It can also be achieved through cooking with olive oil etc.What type of dressing did you use if any on that salad ?..Some contain sugar, bad fats, carbs..

There are no such things as snacks, 6 small sized equal proportioned meals are best.Fruit is best eaten directly after your workout, as it aids in protein absorption.

Never stretch before resistance training, such as even pushups..you can do dynamic stretches such as jumping jacks to warm the muscle before the pushups..then stretch afterwards.It is not uncommon to see about 80-90 % of people around you doing stretching before weights, but it is not recommended. Unless it is dynamic, which helps to prepare the joints for weight training.

Try to make a habit of pouring yourself a glass of water each time you sit down to eat a meal.Hope you have a great workout

[cyrax_101]

Back from gym (9pm)
10 mins ellipticals
pec deck butterflys
chest press
lying leg curls
seated leg curls
cable preacher curls
seated dumbbell extensions

I would have done a lot more but I couldnt coz I had a little fever.

Dinner (9:45pm) - Chicken , lentils , 2 flat bread, very small serving of rice + salad + mango

I dont use dressing for salads. Just like them as such

[cyrax_101]

Breakfast (8am) - Peanut Butter sandwich , boiled egg , green tea

11am - 1 banana , almonds

1 pm - lentils , pita bread , chicken , salad

5pm - soup , green tea

7:30pm - workout time
15 mins ellipticals
10 mins stationery bike (increased the intensity)
lat pulldowns
Inclined barbell bench press
Lying leg curls
seated leg curls
pec deck butterflys
Cable preacher curls
Seated dumbbell extensions
All exercises done in 4 sets with 10 reps each. Tried something new this time. Took a 40 sec rest after the first set. After each set reduced the rest time by 5 seconds

9:30 pm - chicken , vegetables , small portion rice , wholemeal pita bread , salad

11pm - 1 mango

[Bonnie]

You are working your hamstrings twice & no quad work at all, that will cause an imbalance in your legs, if you don't want to do squats, at least add a leg press in.I see a chest done, but no back, add a seated or upright/bent row in to balance.If fat loss is your goal, I wouldn't eat rice & bread at 9:30 pm or fruit at 11 pm.Body has no way of using that while you sleep.Preferably eat complex carbs before 6 pm.

[cyrax_101]

Doesnt Lying leg curls work for quads and buttocks?

Preferably eat complex carbs before 6 pm.

Examples of foods with complex carbs ?

[Boss Man]

Whole-grains, Grains, Pasta, Vegetables, Mushrooms and Legumes.

[cyrax_101]

Breakfast (10:30 am , slept late, heavy workload) - Low fat granola, 1 egg , orange juice

1pm - 2 flat bread , vegetables (brinjal , potatoes) , lentils, salad

6pm - green tea , fruit , almonds

7:30pm - workout time
15 mins ellipticals (increased intensity)
15 mins stationary bike
Lat pulldowns (behind the head)
Cable preacher curls (I am sorta confused about this. Should I do Bicep curls instead of this? 'Cause I am not gaining a lot with this one)
Smith machine chest presses
Lying leg curls
Seated leg curls
Dumbbell squats
Dumbbell extensions
Pec deck Butterflys
Tried doing a couple of pull-ups when I was finished. Couldnt even do one pull-up properly

9:30pm - Wholemeal buns , grilled chicken , salad , diet soda(sorry!)

[cyrax_101]

Just something you guys should know.

The season of fasting is about to start (its called Ramadan) . Basically nothing is consumed from dawn to dusk.
I will have to change all diet plans and workout plans. So I will be needing some extra help.
Thanks

[Fygle]

15 mins ellipticals (increased intensity)
15 mins stationary bike
Lat pulldowns (behind the head)
Cable preacher curls (I am sorta confused about this. Should I do Bicep curls instead of this? 'Cause I am not gaining a lot with this one)
Smith machine chest presses
Lying leg curls
Seated leg curls
Dumbbell squats
Dumbbell extensions
Pec deck Butterflys
Tried doing a couple of pull-ups when I was finished. Couldnt even do one pull-up properly

You could do a few tweaks here to optimize your workout. If you must do cardio on weights day, try moving it til after weights. Use light weights instead to warm up. You don't want to use up precious energy before weights. Do the heaviest exercises early in your session, like chinups, bench press, squats. Chinups are hard, so try doing those first. Space out exercises that works similar muscles so they get a little rest before you work them again. Doing 3 leg exercises in a row will lower the quality of the last 1-2. As for biceps isolations, you can mix it up and try different variations.

[Bonnie]

NEVER do behind the head lat pull downs !! Do your cardio on seperate days, only a 5 minute warm on bike, treadmill etc on weights day.Rreacher curls ARE bicep curls, they are just done with an object ( bench ) & held at a certain angle throughout the lift.Chin ups & pull ups are for the lats..if you can't complete one, is there a assist machine at your gym ? ..There is the method of training eccentrically ( negative phase ) which would be to use a chair, grasp the bar & slowly & controlled, lower yourself down to the full extended position, jump back on the chair & repeat.A girl in class was doing these to help her do a chin up effectively, as her muscles also were not strong enough for the lift.I personally did lat pulls till I got close to pulling own weight, then each workout went to the bar & tried to lift myself as much as possible, until ONE day it happened & I've now gone from one chin up to doing 10 consecutively.Fygle is right, do the compound lifts before tiring your arms out with isolation work try something such as..

Lat pulls/squats or leg press
chest press/dead lifts or back extension
shoulder press/seated row
Bicep curls/Tricep kickbacks OR press downs

If you MUST do isolate hamstrings do ONE leg curl activity, the same with chest ONE activity.If you do not follow suggestions, I can't help anymore, they call them fitness prescriptions because they are like a prescription a doctor would give you & if you take your medicine incorrectly it wont work, neither will the fitness.As for ramadan I know what it is & if you have any hopes of working out, eat after dusk, workout, then eat again & make sure there is protein, whole grains, vegetables & healthy fats in BOTH meals, eat again before the daylight.Good luck

[cyrax_101]

@Fygle
The exercises I had written down are not in order. I always give some space between workouts of the same muscle.

@Bonnie :
How about I do 3 exercises for legs ? Like lying leg curls , dead lifts and squats? That covers pretty much everything right ?
As far as pull-ups are concerned, I think I am gonna do what you did . Just increase strength, and then try the pull-ups

[Bonnie]

Sure you can do squats, leg curls..dead lifts 2 x a week..preferably at the start of the week & end.You can do reg squats, try split squats or lunges for one day of the week, step ups are good but i never see any men do any? Not sure why.I also did an exercise called " horizontal pull ups " ( google it ) not sure how much they played a role in being able to do a chin up,though it is a similar motion.

[cyrax_101]

Breakfast (10am)- 1 chicken sandwich (grilled chicken, no mayo , wholemeal bread) , green tea , almonds

12pm - 2 plums , almonds

2pm - 2 pc flatbread , chicken , veggies , lentils

5:30pm - green tea

6pm - workout (thought of doing it early ... kinda regret it cause there was still some food left in the stomach. should have waited I guess)

This time putting them in order
5 mins stationary bike ( I prefer to do at least a little cardio before I workout, so that I wont be working on cold muscles)
tricep kickbacks (15 x 3)
barbell dead lifts (15 x 3)
lat pulldowns (15 x 3)
Chest press ( 12 x 4)
Cable Preacher curls (10 x 4)
Seated leg curls ( 13 x 4)
Pec deck butterflys ( 14 - 13 - 13 - 11)
Dumbbell extensions ( 12 x 4)
Lying leg curls ( 15 x 4 )
Palms up Wrist flippers ( 12 x 4)