I always aim to stay as active as possible. On an ordinary day, i wake up around 5 am, walk 40 min to my gym, eat my jelly beans, then workout for 1.5-2 hours, run for 10min,and then walk back home for another 40 min.
Walking and Running
The initial walk will allow my body to warm up and get ready for my workout. Then after my workout, running and walking allow my body to cool down and burn the extra fat/sugar.
Sugar and performance
Where as the jellybeans will fuel my workout since I’m working out on an empty stomach. Sugar is always demonized on nutrition and fitness websites. The sugar itself is not bad for your health, its the quantity and timing that makes all the difference. Taking 50 grams of sugar before an intense workout is actually a necessity if you intend to improve your performance.
My actual workout
I follow the pull/push/legs split. But since my leg muscles are more advanced than the rest of my body, I started doing legs only once per week. Therefore in my normal working out week, I do once legs, and i rotate pull and push to fill the week. So if I am training for 6 days, it will be Pull,Push,Legs,Pull,Push,Pull.
The workout plan
Push
| Incline DB press | 4 sets of 8-12 |
| Overhead Press | 3 sets of 6-10 |
| Chest Flys//cable flys | 3 sets of 6-10 |
| cable lateral raise | 3 sets of 6-10 |
| Bodyweight Dips | 3 sets of 12 |
| DB Front Raise | 3 sets of 12 |
| Bench press | 3 sets of 10 |
| Tricep Extensions | 3 sets of 12 |
Pull
| Deadlift | 4 sets of 10 |
| bardbel dead rows | 3 sets of 10 |
| alternating high pulley row | 4 sets of 10 |
| alternating low pulley row | 3 sets of 10 |
| Reverse Cable Flyes | 3 sets of 10 |
| The Face Pull | 3 sets of 10 |
| Barbel Shrugs | 3 sets of 10 |
| Barbell Bicep Curls | 3 sets of 12 |
| DB Concentration Curls | 3 sets of 12 |
Legs Day
| Squats | 4 sets of 8-12 |
| Cable Stiff Leg Deadlift Pull Through | 3 sets of 10 |
| Leg Extensions | 3 sets of 10 |
| Leg Curls | 3 sets of 10 |
| Weighted walking Lunges | 3 sets of 10 |
| Seated Calf Raise (superset with Weighted walking Lunges) | 3 sets of 10 |
| Leg Press | 3 sets of 10 |
| Inner/Outer Thigh Machine | 3 sets of 10 |
Abs
I aim to do 3 to 4 abs exercises per day, I do them during rest period between sets when possible. Here are some of the suggested moves.
| Leg Raise | 30 seconds |
| Cable crunch | 15 reps |
| Plank | 30 seconds |
| Hang leg raise | 15-20 reps |
| Walking Plank | 30 seconds |
| Oblique Side Lifts with plate | 12 reps |
| declince Crunch (superset with Obliques) | 30 seconds |
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