Journal of cyrax

[Bonnie]

Do what you think is right for you.Good luck

[cyrax_101]

6:45pm - Breaking the fast
Dates(2) , lots of water , small amount of gatorade , boiled chickpeas mixed with a small quantity of boiled potatoes and onions , fruit mixture (apples, bananas and guavas chopped into small pieces and mixed with black pepper)

7:30 pm - green tea , fruit

9pm - workout
5 mins stationary bike
seated leg curls ( 12x 4)
one legged cable kickbacks ( 12 x 4)
Barbell deadlifts ( 12 x 4)
Cable preacher curls ( 15 - 15 - 12)
pec deck butterflys ( 12 x 4)
25 mins of stationary bike

10:30pm - meat , veggies (cauliflower) , salads , 1 pc wholewheat pita bread

[cyrax_101]

Woke up at 3:30 am . Rest today

3:45am - veggies, lentils , meat , pita bread , lots of water , green tea

6:45pm(cheated!!) - Boiled chickpeas , lots of water , 1 piece of a fried indian pastry (could eat lots before. but this time that one piece proved bad for the stomach)

8:15pm - fruits

9:30pm - chicken , bread , salad

Hoping to wake up early tomorrow to do some HIIT

[cyrax_101]

Woke up at 3am

Chest congestion strikes again. Couldnt do the required 20 mins of HIIT. Was able to do 10 mins only ( 30 second walking , 30 second jogging , 30 second sprinting) . At least its better than the 5 mins I did last time.

3:45am- low fat granola, low fat milk (no sugars, got few carbs though) , orange juice ( not packaged stuff, made it myself) , 2 boiled eggs , 1 date

[cyrax_101]

6:45 pm - 2 dates , lots of water , half glass lemonade , boiled chickpeas , fruits

8:45pm - workout
5 mins stationary bike
chin-ups ( only 3 )
Cable upright rows ( 15 x 3)
Smith machine behind the head deltoids presses (15 x 3)
Dumbbell shrugs (15 x 3)
Cable preacher curls ( 15 - 15 - 13)
Seated barbell deltoids military presses (15 - 15 - 12)
Lying leg curls (15 x 3)
10 mins ellipticals
15 mins stationary bike

10:30pm - garbanzo beans (boiled) , okra (a.k.a lady's finger) , lentils , 2 pc wholewheat pita bread (didnt wanna take it, mom just kept shouting "you are not eating properly") , salad

Gonna sleep pretty late today . No worries . Will cover it in the morning

[Bonnie]

2 is better than none.Lose the behind the head work, I don't know who taught you that but the risk of injury is not worth it.Google posterior deltoid exercises'

[cyrax_101]

Thanks for the warning Bonnie.

I think I am gonna go with the Bent over lateral raises and face pulls for rear deltoids.

[Boss Man]

Behind the Neck exercises increase the risk of injury including Rotator Cuff problems.

This includes Lat Pull-downs, Pull-ups, (okay when in front of the head), plus Behind the Neck Presses.

[cyrax_101]

Thats funny.
Coz the trainer actually told me to do Lat pulldowns behind the head for shoulders. I stopped it after a week

[Boss Man]

He sounds like a crap trainer then. Any trainer saying you should do Lat Pull-downs behind the Neck is using 1960's training methods or is just plain rubbish.

Even the guy who ran my old Gym, warned me off doing those years ago and he smoked Cigars, trained infrequently and wasn't qualified to teach anyone, (I never saw him do anything like that, except explain stuff), and even he knew behind that Neck stuff was risky

[cyrax_101]

Been lazy today

5 mins stationary bike
dumbbell presses (straight , inclined , declined)
Dumbbell flyes (straight , declined)
lying leg curls
wrist flippers
All 15 x 3 with 45 seconds gap

[cyrax_101]

Planning to go for shoulder today

A question about dumbbell lateral raises. I have seen two techniques for lateral raises.
In one of them, you raise your hands to the sides without tilting.
The other, you tilt your hands in a thumbs down fashion once your hands are up

[Bonnie]

I'm not sure what the ' thumb ' rotation would do.However I see you are doing sets of fifteen, you will NOT build ANY muscle fiber that way stick to sets of 8-10 & increase the load.

[cyrax_101]

10 x 4
Is that ok ? I used to do that before but changed to 15 x 3 . Thought that would give max results

[Bonnie]

If your trying to increase muscle sets of 8-10 will be perfect, I prefer sets of 8 mostly.Sets of 15 only make the muscle tolerant to fatigue, not increase muscle fiber.