April 26 workout
Its been a few days since my last workout because I was struck with a viral fever.
Bench = 60 kgs x 3,3,3,3,1 lost concentration in the last set
Squat = 59 kilos x 10,10,10
One arm dumbbell rows = 10 kilos x 15,15,18
509 gms cottage cheese + 200 grams grilled chicken + 3 5 rotis = 1325 + 400 + 455 + 90 gms protein + 48 + 22 = 160 gms of protein + 2180 to 2200 + 100 gms of carbs
April 27 food
150 gms of white rice + 100 grams of dhal = 12 grams of protein + 280 calories + 50 carbs
200 gms grilled chicken = 48 protein + 350 calories
Gatorade + egg burger = 510 calories + 50 carbs + 22.5 gms protein
2 rotis = 260 cals + 11 gms of protein = 1400 calories 93 gms of protein
April 30 workout
Ohe = 41.5 kilos x 3,3,3,3,3
Deadlift = 86 kilos x 8,8,8
Chinups = 5,4,2 1 minute rest in between sets
Concentration curl = 7.5 kilos x 15,15,16
500 grams cottage cheese + 200 grams of chicken + 250 gras of white rice + 3 roti = 1325 + 400 + 400 + 400 = 2525 to 2575 calories + 165 to 170 gm of protein
May 1 workout
Squat = 72 kilos x 2,2,2,2,3
Bench = 52 kilos x 10,10,10
400 gms of x cottage cheese + 500 ml of double toned milk + 4 dosas + 200 gms of fried chicken + 150 gms of white rice + 100 gms of lentil curry + 1.5 roti = 1075 + 225 + 500 + 400 + 250 + 125 + 200,= 2700 to 2750 + 165 to 170 gms of protein
May 2 food
300 grams cottage cheese + 225 grams of grilled chicken + 4 rotis + 150 grams of rice + 100 grams of dhal = 800 + 450 + 520 + 250 + 120 = 2170 calories + 150 grams of protein
solid goal as long as you stay committed you should nail it no problem
Thanks man username checks out lol
May 10 I have been slacking off badly for 10 days cause the 10 rep squats and deads were beating me up hard and I just didn’t have the motivation to workout. I am back with a vengeance and I will be making sure that this won’t happen again
SQUAT = 80 kilos x 2,2,2,2,2,2. Squat is increasing ever so slowly.
Bench = 55 kilos x 10,10,6 although I’m sure I could have hit 8 in last rep. Regardless I will be having to cut down the reps to 3 sets of 8 as per program.
Front plate raises upto top of head = 10 kilos x 11,11,11. Bench appears to be blowing up hopefully I will be hitting 180 in one more month or two.
Hanging leg raises = 20,15,10
Nutrition lunch = 200 gms of rice + 100 gms of dhal = 18 grams of protein + 480 calories
Edit 2 dinner + snack time : 500 grams of chicken + 200 grams of cream sauce + 3 roti = 120 grams of protein + 6 gms of protein + 15 grams of protein + 1000 + 300 + 260 = total of 2040 cals + 160 gms of protein.
Good to have you back man 
10 rep Deads sucks badly, 10 rep squats with the right weight is okay. It’s all a matter of choosing the right weight.
Seems like the 10 days did you good, great workout there.
Lol yeah it’s also a little bit worse cause this is the first program I’ve been on where I did the Deadlift for more than 5 reps. Regardless Im finally seeing some gains in my bench even though my squats are increasing at a glacial rate.
High rep deads are really awesome, but takes the life out of you.
Great with the squat, Bench seems to stop somewhere and just stay there, for me at least, really annoying
Hey at least you aren’t going to be one of those guys where the bench is higher than their squat and Deadlift lol
haha about two years ago I benched 2 plates for 2 reps, and squatted and DL less than that
The DL came along quickly but Squat was a long time to go up.
May 11 nutrition
The whey I ordered arrived
2 scoops of protein + litre of toned milk = 275 + 480 calories + 50 + 34 gms of protein = 755 calories + 84 gms of protein
100 gms of rice + 100 gms of dhal = 160 + 120 + 3 + 11 = 280 calories + 14 gms of protein
2 rotis + 200 gms of chickenn = 11 + 48 gms of protein + 400 + 260 = 660 calories + 59 gms of protein
100 gms of cream sauce + knee egg = 3 gms of protein + 150 cals + 75 = 9 gms of protein + 225 calories
Total =1925 calories to 2000(I may have underestimated I don’t know ) + 165 gms of protein
May 12 workout
43 kilos X 3,3,3,3,3 = OHP
Deadlift = 87 kilos X 8,8,8
Hanging Leg raises = 15,20,13
Dumbbell one arm row = 10 kilos X 15
Back extension = 10
Nutrition = 2 scoops of protein + Liter of whole milk + 3 rotis + 200 grams of chicken
= 275 + 620 + 390 + 400 calories = 1690 calories = 50 + 36 + 16 + 48 = 150 grams of protein.
Edit 2: chicken noodles with 2 eggs = 630 calories + 30-35 grams of protein
Total = 2330 calories + 180 grams of protein
May 13 nutrition
200 gms of rice + 100 gms of dal + 240 gms of chicken = 320 + 120 + 480 calories + 6.5 + 11 + 58 grams of protein = 920 calories + 75 gms of protein
2 scoops of protein + litre of whole milk = 275 + 620 calories + 50 + 35 gms of protein = 900 + 85 grams of protein
150 gms of rice + 75 gms of yogurt = 250 + 60 + 4 + 3 protein = 310 calories + 7 gms of protein
Total = 2130 calories + 165 grams of protein
May 14 nutrition
150 gms of rice + 100 gms dhal + 200 gms of chicken + 2 scoops of protein + 250 gms of white sauce + 2 rotis = 370 + 400 + 275 + 350 + 260 = 1660 to 1800 calories
5 + 11 + 48 × 50 + 10 + 11 = 135 to 140 gm of protein
May 15 nutrition
200 gms of rice + 100 gms dhal + 2 scoops protein powder + 200 gms of xhicken + 250 gms white sauce + 4 rotis + 50 gms of soy = 320 + 120 + 275 + 400 + 320 + 520 + 170 = 2150 to 2200 + 170 gms of protein
May 16 nutrition
200 gms of rice + 200 gms of chicken + 250 gms of white sauce + 150 gms of basmati rice + 3 rotis + 200 gms of grilled chikcen + 2 scoops of protein = 320 + 400 + 320 + 250 + 390 + 400 + 275 = 2355 calories + 6 + 10 + 5 + 18 + 45 + 48 + 50 = 183 gms oif protein
Workout
Bench = 61.5 kilos X 3,3,3,3,3
May 18 nutrition
200 gms of rice + 400 gms of chicken + 250 gms of cream sauce + 100 gms of noodles with 2 eggs and 40 gms of chicken + 2 rotis + 2 scoops of protein = 320 + 120 + 800 + 320 + 320 + 150 + 80 + 260 + 275 = 2650 calories
WOrkout
Squat = 81.5 kilos X 2,2,2,2,2,2
Bench = 56.5 kilos X 8,8,8
Front plate raises to head = 10 kgs X 8,8,6
Hanging leg raises = 15,13,13
Back extension = 10 X 2
pec deck = 33 kilos X 15,15,17