Manish Journal

[manish]

hey guys

lol..anything can happen in india..and This happens only in india..many people were standing out of gym and reading the notice board..
so i thought lets go there and check if some important stuff is noted down..and before reaching notice board some one said..they have closed it for 1 month..whats the f**k.. i dont think they will close it only for one month ..its gonna be 2 months at-least..

so my plan of action

went to home took cash 500 rs..and i went to another gym
saw it for 10 mins..and joined it...
I have joined new gym.:flowers: .the only point there ..I could not see any cardio machine

My previous gym which is supposed to be closed for 1 month had some and i had planned to join in..but bad luck

So for 2 months i have to go without cardio may be i will purchase a cycle ..not fixed on this..

so today’s workout..

Looking at new girls..lol

Chest

bench press 30 lbs
incline bench 30 lbs
decline bench 30 lbs
dumbbell fly
dumbbell incline fly
dumbbell decline fly
chest press one set

after this old gyms member were there and we had gossip abt how bad there plan was to close the thing..

Today I need to work on project...project and project atleast for 10 hrs

and To add to this..our IPS ..dose not recognize sosave.net site..i have to use some proxy site to access it..and This happens only in india

regards
manish

 

[Mex]

bench press 30 lbs
incline bench 30 lbs
decline bench 30 lbs
dumbbell fly
dumbbell incline fly
dumbbell decline fly
chest press one set
manish

First off, congrats on starting to make a change. I have one question here, are you using a barbell on the bench? If so, how do you get 30 lbs? The bar (assuming its a standard olympic bar) weighs 45 lbs empty.

 

[manish]

hi Mex

First off, congrats on starting to make a change. I have one question here, are you using a barbell on the bench? If so, how do you get 30 lbs? The bar (assuming its a standard olympic bar) weighs 45 lbs empty.

thanks for replying..while replying i had fight with my dad..i should't have replied back harshly...

as far as bar goes..i dont think we have olympic bar here..so it must be 10 to 15 lbs ..i was saying the weight i attach on one side..so total lbs would be 30 + 30+15 = 85 lbs..


regards
manish

 

[manish]

new gym..new people..new instruments..new rules..

day was good..new gym instructor knows..i,m from YMCA so he gave me tont as soon as i entered.

"Ymca and this gym has diff rules"..i,m not allowed to wear footwear inside..

anyways

today i did chest workout..people there are cool..i met old gym buddy ..there we not used to talk..but here we seem to be good friends..lol

chest workout

bench
incline bench
decline bench
dumbbell fly
incline dumbbell fly
decline dumbbell fly
chest press
push ups just i could do 5 and second set 5

guys how do you take care of your hair...do u oil them?

regards
manish

 

[Fuglydude]

Dude, have you made any significant changes to your diet? I'm seeing a total lack of leg work. Crappy dietary habits w/ no leg training = recipe for failure. Effort gave you a very simple, easy to follow and effective diet. There are also some very simple, albeit BRUTAL, training sessions posted around this forum. Keep your training and diet simple at the beginning... Do your fundamentals and do them really well on a consistent basis. That's a secret to success.

Squats and deadlifts should be the core of any beginner's program. They are integral for building a good fitness and muscular/athletic base.

I would highly recommend you start doing them (if you aren't already) and devote more time to them.

 

[manish]

I'm seeing a total lack of leg work

..yes i,m not doing them...i know its very important ...from tomm i will do legs exercise too..tomm i will do shoulder and leg too.

Dude, have you made any significant changes to your diet?

yes I have done some changes..dont know if they are significant

Morning after gym 1 cup of milk, vitamin E tab,2 eggs only white

11.00 fruits

1.30 eggs..only white and veggies and 1 roti.

4.30 fruits

8.30 veggies and 2 roti..(this meal is wrg..but i really cant completely stop this..my family think i,m gone some what crazy and not eating anything)


Please comment on this diet..is it bad?

2 doubts here

1) suat should be done on regular basis?
2) dead lift is for which muscle and should it be done on regular basis.


Todays work out..

Biceps..

1) suryanamaskar (14,14,12)
2) bar (22 kg ) 4 sets
3) dumbbell 3 sets
3) precher 3 sets
4) pully 3 sets
5) hammer 3 sets
6) abs workout

its been one month and i,m nt seeing that gr8 change..some people said i,m improved..rest said..nope

thanks for your responses..

i consider them from my heart..today i have to microsoft certification exam...pray for me..:cheer:


regards
manish

 

[Fuglydude]

Good luck on your exam. I'm sure you'll be fine.

First off, I'll address dietary changes. You've changed a bit in that you're trying to eat a bit cleaner. This is a good first step. You're also doing a good job of splitting up your meals. However, your diet is still grossly lacking in protein. The metabolic/hormonal benefits of high protein diets for weight loss are numerous. I know you're computer literate so do a search and get the information for yourself.

To be brutally honest you won't make great progress with the kind of diet you have right now... not w/ Indian genetics... trust me I know haha... My jamaican friends are big and ripped on crappy diets and minimal gym time, while I have to bust my ass!

I'll give you my diet w/ protein content when I work days (I'm a shift worker so my diet varies some what depending on whether I work days/nights).

0530: Meal 1

Small bowl flax breakfast cereal w/ skim milk = ~15 g protein.
1 serving fruit = minimal protein
1 whey protein shake = 40 g

0900: Meal 2

2 slices brown toast
2 scrambled eggs = ~ 10 g protein
3 beef sausages = ~ 15 g protein

1300: Meal 3

Chicken Caeser salad = 30-40 g protein.
Meal here varies, but I make sure it is high protein.

1700: Meal 4

whey protein shake = 40 g protein.
2-3 servings of fruit/small sandwich

2100: Meal 5

~ 1 lb meat... either chicken/pork/beef bison = 70-80 g protein
2-3 servings of fruit.

This diet gives me > 200 g protein/day. I'm 5'8" and 175-180 lbs (80-82 kg) w/ a 31-32" waist. My goals are to put on muscle and accomplish certain strength goals. My diet is similar on training days except I take a pre-work out protein shake.

To put it into perspective. I'm guessing I'm getting more protein in my first meal than you are in your first 4 meals. Muscles don't grow effectively w/o adequate protein. With out muscles your metabolic rate won't be fast enough to burn off that extra fat.

You said in your other thread you're working out 2 hrs/day x 6 days a week... that's considerably more than I train, and I'm getting way more protein than you. You're undernourishing your body given the demands you're placing on it. Its a bit like asking workers to build a house w/o supplying them w/ the proper amounts of construction materials.


I'd strongly recommend you consider eating protein w/ every meal of the day. Add a protein shake to meals when you're just having fruit. It isn't ideal, but its an easy way of dramatically increasing protein intake.

Secondly, addressing squats/deadlifts. They should be the foundation of your routine. If you're performing them correctly, yes they should be done on a regular basis. I've been training over 10 years, and if my schedule permits I like to squat 2x/week and deadlift once.

Squats work pretty much all major muscle groups. With squats you'll get quad/glute/hip flexor recruitment and some hamstring stabilization. Your prosterior chain (lower back) and the muscles of the abdominal wall will work to stabilize your trunk. You'll even get some upper back and arm recruitment.

Deadlifts are a great complement to squats as they work the legs as well, and will really brutalize your back. Again, you're computer literate, so just do a search and look up the benefits.

Feel free to PM if you have any questions. Good luck.

 

[manish]

hi...

started Leg work out too..not too much..but i did sqat..without any weight...lol

thanks Fuglydude

You said in your other thread you're working out 2 hrs/day x 6 days a week... that's considerably more than I train, and I'm getting way more protein than you. You're undernourishing your body given the demands you're placing on it. Its a bit like asking workers to build a house w/o supplying them w/ the proper amounts of construction materials.

That was Eye opener...i went to chemist shop and brought whey protein..also i have some protein powder from my home..but there lot of cost diff in that..the one i brought cost me 285 rs for 250 gms..and one which i have at home cost 1000 rs for 500 gm..i dont know if the one i brought is real..

also i did 20 mins of cycling

Todays workout

14,14,12 suryanamaskar
15,15,15 Squats
20 mins of cycling
10 pull ups

then shoulder workout

dumbbell military press
dumbbell fly

Todays diet will include..

meal one
protine shake, 2 eggs,vitamin e tab

meal 2
veggies ,2 egges, 1 roti

meal 3
fruits and protine shake

meal 4
veggies and 2 roti..

Feel free to PM if you have any questions

Thanks very much dude..keep eye on u r inbox...

thanks again for your help.

regards
manish

 

[Fuglydude]

Keep searching for cheap high quality whey protein, as it is a staple supplement. Also I'll again strongly encourage you to increase your consume of fish, chicken, and other meats. These are natural sources of protein and seem to help w/ muscle growth arguably better than just whey. Lentils and nuts are also good sources. Incorporate meats into meal 2 and 4. Don't hesitate to increase egg intake to 6-8 per day.

Focus more on squats. Do 5 sets or more once your form is right. Same goes for deadlift. I can't emphasize the importance of these movements enough.

I'm an intermediate level lifter... I've been lifting for over 10 years, and squats and deadlifts still form the nucleus of my training routine. I also really emphasize pull ups, dips, bench and shoulder press variations. Focus on compound, multi joint movements. Most of the stuff you're doing seems to be small isolation movements that aren't working large muscle groups simultaneously, and conversely will not stimulate significant body changes.

 

[manish]

not in a mood today to write the thing..feeling of looser is all over me

anyways


todays gym workout

1) pull ups
2) namaskar
3) dumblell
4) precher
5) bar

and some abs workout.

regards
manish

 

[manish]

i,m back..

now back with all my spartan strength...:box:

yesterday was quite low day for me..todays is the high day..

i,m so high i can vomit on a comet..lol..that was from lil wayne sir..

so guys wanna share you with my new shedule..

this is gonna be my new schedule :cheer:

1) Monday - Scot
2) Tue - Bench
3) Wed - Shoulder
4) Thur =Arms
5) Friday = Triceps
6) SAT = back


Today was triceps day..

Todays workout

1) namaskar 14,14,12
2) pullups 8,6,8 with support
3) squat without weight
4) cycle (12 mins)
5) all triceps excersice..

using bar ..sleeping..

using bar..sitting

one dumbbell for each hand

one dumbbells for both the hands

pully for triceps

pushback

and some exercise for abs..

came home and eat whey protine form GNC..its quites costly though

today's diet

11 when protine and 2 eggs

1.30 veggies 2 roti and 2 eggs

4.30 fruits ..2 eggs and protine shake

8.30 veggies and 2 roti

i,m exited abt the squat session ..

i have been postponing my exam ..i will study now and give it at 12 o clock...

regards
manish

 

[manish]

hello guys..tomorrow is my birthday..give me presents.. :flowers:

todays workout in gym

back..could not do much because my instructor disappeared somewhere in between

so here it goes what i did

1) suryanamaskar 14,14,12
2) pull ups 8,5,5
3) squat 20,20,15
4) cycle 15 mins

now i was supposed to do back..so i asked my instructor what do do..he said u need to do t bar..

i did that 3 sets

next he went some where out...i waited there for 15 mins ..during that time i managed to do some stretching.

but he did nt come back..

so i did pully

and back to home...

i Repeat tomm is my bday..give me presents...lol...thanks guys

regards
manish

 

[manish]

hey guys i pass microsoft exam.:wave: 70-630 ..sharepoint configuration..i scored 1000/1000 marks...:flowers:

 

[manish]

hello This forum is really good...read some excellent threads yesterday

Todays workout

hindu pushups 16,16,16

sqaut without weights 20,20,20

pull ups 6,4,5

cycling 15 mins

All leg excercise

Squat 15 kg, 8,8,8

Lever Leg Extension 25,25,25

one more excersise..i dont know the name

i have decided to write my daily journal to... will start from today..Today i completed one month of training in gym...i will post the pics soon...:rock:

regards
manish

 

[mikeyb]

Good work keeping everything up. Look forward to seeing the pics.

Also, I noticed that you do leg extensions. IMO you should substitute leg presses or another 2 sets of squats. Extensions only work the inner or outer quads depending on which way you point your toes - they're a major waste of time for you.

 

[manish]

hello brothers one more day in gym

quite enjoyable

when i got up in morning ..i dont know why i afraid..all neg thoughts like i can not this much rep..swapped in my mind

but i went to gym

today workout

hindu push up 16,16,10....(neg thought effect)

pull ups 5,5,6

squat without weights 20,20,20

cycle 15 mins

then all chest exercise

1) bench press 60 kg * 3
2) incline bench press 50 kg * 3
3) decline bench press 40 kg * 3
4) dumbbell bench press
5) dumbbell bench incline
6) dumbbell bench decline
7) dumbbell fly
7) chest press
8) dips


i was literally exhausted...i could feel it...no power left at all..

just came home and had whey...

enjoyed the gym....

 

[manish]

just thought i would post pics of 1 month of training an some diet...

Before one month

1)

2)

and now...

1)

2)

3)

4)


comment on progress please....

i know its nt too gr8..but its a start.....::flowers:

 

[manish]

todays workout journal..

16,16,14 hindu pushups

5,5,4 pull ups

20,20,20 squat without weight

cycle 20 mins

then all shoulder exercise

1) dumbbell military press
2) dumbbell fly out words
3) dumbbell fly straight.
4) back pully

some stretching..


regards
manish

 

[manish]

so today i had battle against my depression again to go to gym...

i won..

so today's workout

1) hindu push ups 16,14,10
2) squat 20,20,20
3) push ups 4,3,4
4) dips 8,6,6

after that biceps exercise

1) bar 20 kg
2) dumbbell
3) preacher
4) pully
5) single pully
6) hammer

just came home and had whey

 

[manish]

today's workout

1) Hindu push ups 16,16,10
2) pull ups 5,4,5
3) squats 20,20,20
4) All triceps exercise

1) bar 10 kg
2) dumbbell by single hand
3) dumbbell by both hands
4) pulley
5) triceps press

manish