Day 1 - body transformation
This was my first day in gym today. I tried 70% of the workout machines there with the help of an expert. I did full body workout and ran for about 2km. Iโm planing to do few increase in hight exercises and some stretching and lying on the floor for 15 minutes for a better back poster.
This picture is taken today right after I took a cold shower. This will be my picture on day 1. I will take a picture after a month to see my results.
Tomorrow I will do Cardio by swimming for 60mns.
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I donโt think you need too much cardio tho, you are already lean, focus more on weight training and less on cardio.
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I do Cardio once a week. I donโt have a choice cause my parents signed me for swimming exercises each week
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Oh once a week is great then. Itโll keep your heart strong.
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17th December work out : 65 pushups
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18th Dec 2022
Walked 3km up the Mountain
Walked 3km down the Mountain
Pull ups x22 reps
Belly crunches x100 reps
Dips x20 reps
Dead hang 45 seconds
Hand stand 30 seconds
Diamond push ups x25 reps
I had a friend with me, else I would have run the whole mountain 
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13 December 2022
| Exercises |
Set 1 |
Set 2 |
| Decline chest press |
15(50lbs) |
14(55lbs) |
| Lat push down |
12(50lbs) |
14 (55lbs) |
| Preacher curls |
15(50lbs) |
13(55lbs) |
| Triceps Extension |
14(40lbs) |
12(45lbs) |
| Upright Rows |
16(50lbs) |
16(45lbs) |
| Deadlift |
16(50lbs) |
15(65lbs) |
| Russian Twists |
50(40lbs) |
60(40lbs) |
Skipping :- 340 (207 in one go)
18 December 2022
| Exercises |
Set 1 |
Set 2 |
| Chest press |
14(50lbs) |
12(55lbs) |
| Lat Pull down |
15(55lbs) |
13 (65) |
| Biceps curls |
15(55lbs) |
12(65lbs) |
| Triceps Push Down |
14(55lbs) |
12(65lbs) |
| Shouler Press |
14(55lbs) |
12(65lbs) |
| Squats |
38 |
40 |
| Abs crunches |
30 |
34 |
Yoga :-
1.5 minutes sarvangasan
1.5 minutes halasan
30 sec Chkarasana
45 sec forward bend (easy variation)
2.5 minutes sirshaasna
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Pic date :- 12 December 2022
I canโt see the triceps until i flex .
I can see some changes . I was consistent this time. Skipped some days because of some issues. I can also feel some muscles in my quads and hams.
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18th December : 65 pushups
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Day 2 - body transformation
I did cardio by swimming for 60 minutes today. Man, swimming is too hard for me, I always use body force to move but the coaches always tell me that I must relax and I will move naturally and be able to catch my breath. Although I always keep up with the other professionals but it takes tremendous power and energy from me. But in the end, this is swimming and Iโm sure Iโll get used to it and learn how to swim properly.
Thatโs all for today.
Slay!
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18 Dec
Jogging, 500 skipping, 24 min body weight pull hiit workout, some dumbbell curls, shrugs and forearm exercise. (10kg dumbbells)
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Exercises done from date 10.12.2022 until today 20.12.2022
13.12.2022
I think it was rest day lol
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19th Dec: Didnโt workout because I thought Iโd play in evening but my friend cancelled playing at last moment so no exercise yesterday, big mistake to choose to not workout in morning.
20th Dec: Morning: Jogging, 500 skipping, 24 min legs + core hiit bodyweight workout.
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@Samaranjay How do you workout that much even after relapse? I lay on my bed for straight 2 days. The first day I canโt even do bare minimum tasks.
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Evening: 1 hour basketball.
well probably because Iโve been working out since last 1 year now almost everyday, so it comes easy to me.
I do feel a little weak on the very day of relapsing though.
Relapsing affects me more badly mentally and little less physically.
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Mere to literally L lag jate hai. Physicallyโฆmentallyโฆemotionally and all other allys.
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If you make a habit of working out in any situation youโll do it no matter what you feel, same case with other habits.
But you need to follow those habits continuously for a few days no matter what happens. Youโll see the magic after that.
The case with me is that if after relapsing or the day after relapsing if I donโt workout then my mental conditions goes to hell like it happened yesterday. Working out saves me.
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Day 3 - Body transformation
Did upper body workout and it was 
and walked for 20 minutes and ran for 5 minutes for warmup
Day 4 - Rest day
Like the title said, today is a rest day
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