May 19 nutrition
200 gms of rice + 50 gms of dhal + 200 gms of chicken + 6 eggs + 50 gms of fish + 2 scoops of protein + 2 roti = 320 + 60 + 400 + 450 + 105 calories + 275 + 260 = 1900 calories = 166 gms of protein
Workout
OHP = 45 kilos x 2,2,2,2,2 Could not get the bar up during last set
My lower back hurts a little so i will be focusing on rehabbing it this week.
Good mornings = 20 kilos x 15,15,15
One arm dumbell rows = 10 kilos x 15,15,17 reps
hanging leg raises = 20,15,15
back extensions = 10,10,10
pullups = 6,6,6
May 23 Workout
Squat = 83 kilos X 1,1,1,1,1,1,1,1,1,1
Bench = 58 kilos X 6,6,6
Flies = 10 lb dumbells X 15,15,15
Front plate raise to top of head = 10 kilos X 10,10,10
Back extension = 12,12
Nutrition
200 gms of rice + 2 scoops of protein + 400 gms of chicken + 100 gms of dhal + 100 gms of noodles + 2 eggs + 40 gms of chicken
= 320 + 275 + 800 + 120 + 320 + 150 + 75=2065 to 2100 calories
May 26 workout
Ohp = 47 kilos x 1,1,1,1,1,1,1,1,1. Failed the last rep. Looks like I will be testing for a new 5 rep max.
Deadlift = 90 kgs x 8,8,8. Deadlift felt really really good no lower back pain at all
Front plate raise to neck = 10 kgs x 8,8,6
Back extensions = 12,12
Nutrition = 150 gms of rice +100 gms of daal + 2 scoop of protein + 5 eggs + 200 gms of chicken + 100 gms of noodles + 40 gms of chips + 2 eggs + 40 gms of chicken + 3 rotis = 250 + 120 + 275 + 375 + 400 + 320 + 150 + 75 + 390 =2350 tof 2400 calories
To be honest I have been slacking off a little on the workouts and my nutrition is sometimes not hitting the caloric requirements. That’s why I didn’t post the training logs in some places properly.
Took an extra day off in order to test my ohp 5 rep max.
Ohp = 41 kilos x 10, 45 kilos x 4. So my average one rep max is 52 kilos. Increased my Ohp by 7kilos or around 15 pounds in a little more than one and a half months and did my previous one rep max for 5.
I am really happy about the max but there is also some regret because if my diet and training consistency was little better my max would probably be 120 or near it.
Nutrition: 3.5 rotis + 200 gms of chicken
Edit 1: 100 gms of chicken + 100 gms of white sauce + 1 scoop of protein = 1450 calories
Deadlift = 100 kilos X 3,3,3,3,3
Bench press = 61.5 kilos X 6,6,6
Chinups = 6,5,5 with 1.5 minute rest between sets
One arm dumbbell rows = 15 kilos X 10,10
Latpull down = 40 kilos X 13.
Happy that I hit the bench press for 3 sets of 6. My chinup reps have stayed the same through out even though i havent focused on pullups and i have gained weight. My max pull ups have decreased by around 2 reps after gaining 10 pounds.
Nutrition = 150 gms of rice + 100 gms dhal + 4 eggs + 100 gms of noodles + 50 gms of rice + 3 plates of haleem = 250 + 120 + 300 + 320 + 75 + 1000 + 3 rotis + 2 scoops of protein = 2650 calories + 170+ gms of protein
