Thatโs good sher ๐ง๐ปโโ๏ธ
What wth why . DO you start whistling ?
No, there are girls my age and we are 21 so it will look odd if I go outside without shirt and in shorts
Bruh I donโt wear shorts 
, I wear trouser and I donโt go on the rooftop ardhnangu 
.
Ardhnangu bruh can make Hindi dubs interesting 
11 October 2024
| Activities | Status |
|---|---|
 Check-in |
|
 Full body workout (20 mins) |
|
 Sunbathe (15 mins) |
|
 Meditate (10 mins) |
|
 Vajrasana (5 mins after meals) |
|
 Healthy eating |
1 Like
12 October 2024
| Activities | Status |
|---|---|
| Check-in |
|
| Full body workout (20 mins) |
|
| Sunbathe (15 mins) |
|
| Meditate (10 mins) |
|
| Vajrasana (5 mins after meals) |
|
| Healthy eating |
|
**12th October, 2024
| Activities | Status |
|---|---|
| Check-in |
|
| Work out |
|
| Vajrasana (5 minutes after meals) |
|
| Meditation(10 minutes) |
|
| Sunlight (15 minutes ) |
|
| Healthy Eating |
|
 Walk (10 minutes after meals) |
Exercises
Jumping Jacks- 35x2
High Knees - 30x3
Push ups- 15x3
Squats - 15x3
Plank to pushup - 25 secs x 3
Mountain Climbers- 12x3
Burpees- 7x2
Fish incline push ups- 10x3
Diamond Pushups- 7x3
Fist floor tricep dips- 10x3
Dumbbell Tricep single- 10x3
Dumbbell Tricep double - 10x3
Bicep curls single- 7x3
Bicep curls double- 7x3
Bicep swings- 10x3
Hammers- 10x3
13 October 2024
| Activities | Status |
|---|---|
| Check-in |
|
| Full body workout (20 mins) |
|
| Sunbathe (15 mins) |
|
| Meditate (10 mins) |
|
| Vajrasana (5 mins after meals) |
|
| Healthy eating |
1 Like
@Sholtro_Tenjerrot I have suffered an accident, leading to a few injuries in my lower body and have been advised to not engage in any form of exercise for a few months. Its hard for me since I was preparing for rpf-si physical tests as well, but I might have have to quit that dream too. Iโm extremely sorry to you and other challengers here, but I cannot continue this challenge anymore.
5 Likes
@PrDr Take care bro. I will pray to get things better 
1 Like
Did this happen because you did so many exercises and your body couldnโt handle balancing them?
btw these injuries are temporary, you donโt have to quit your dream. After your recovery, you can make an even stronger comeback. After all, you are Drew McIntyre!
may god bless u
1 Like
No bro. I mentioned accident. It was not a massive level accident, but good enough to inflict some injuries that will require time to heal. I have been told to not engage in any exercise, except for a fee yoga poses that I have to do everyday to maintain my flexibility and movement.
I will brother. That is what I want as well. I will do everything to be cured asap and kick any further challenges thrown at me. Thank you so much.
1 Like
The salary structure for Railway Protection Force (RPF) personnel varies based on rank and experience. Hereโs an overview:
RPF Salary Structure (per month):
- Constable:
- Initial pay: โน21,700 - โน69,100 (Level 3)
- Allowances (DA, HRA, etc.): โน10,000 - โน20,000
- Total: โน31,700 - โน89,100
- Head Constable:
- Initial pay: โน25,500 - โน81,100 (Level 4)
- Allowances: โน12,000 - โน25,000
- Total: โน37,500 - โน106,100
- Assistant Sub-Inspector (ASI):
- Initial pay: โน29,200 - โน92,300 (Level 5)
- Allowances: โน15,000 - โน30,000
- Total: โน44,200 - โน122,300
- Sub-Inspector (SI):
- Initial pay: โน35,400 - โน1,12,400 (Level 6)
- Allowances: โน18,000 - โน35,000
- Total: โน53,400 - โน147,400
Additional Benefits:
- Dearness Allowance (DA)
- House Rent Allowance (HRA)
- Transport Allowance
- Medical facilities
- Leave travel concession
- Pension scheme
- Railway accommodation (depending on availability)
Promotions and Career Growth:
RPF personnel can move up the ranks through promotions, which lead to increased salary and responsibilities.
Keep in mind that these figures are approximate and may vary based on individual circumstances.
RPF stands for Railway Protection Force, and the physical test is a crucial part of the RPF recruitment process.
Hereโs an overview of the RPF physical efficiency test:
Physical Efficiency Test (PET)
- Run: 1600 meters in 6.5 minutes (for males) and 800 meters in 4 minutes (for females)
- High Jump: 3 feet 9 inches (for males) and 3 feet (for females)
- Long Jump: 12 feet 6 inches (for males) and 9 feet (for females)
Physical Measurement
- Height: 165 cm (for males) and 157 cm (for females)
- Chest: 80-85 cm (for males, with 5 cm expansion)
Medical Standards
- Vision: 6/9 (without glasses) and 6/6 (with glasses)
- Body Mass Index (BMI): 18.5-30
Note: The physical test standards may vary depending on the category (e.g., SC/ST, OBC, etc.) and medical conditions.
To prepare, focus on:
- Cardiovascular endurance (running, jogging)
- Strength training (weightlifting, bodyweight exercises)
- Flexibility and mobility exercises
- High-intensity interval training (HIIT)
Tips:
- Start training at least 2-3 months before the test.
- Consult a fitness expert or coach for personalized guidance.
- Practice regularly to improve endurance and performance.
Hereโs an encouraging response:
Hey Brother
Donโt apologize! Your health comes first. Take care of yourself and prioritize recovery. Injuries can be challenging, but with time and rest, youโll heal.
Your dream of passing the RPF-SI physical tests isnโt lost. Consider this a temporary setback. Once youโre cleared for exercise, you can start training again.
Youโve already made significant progress, and that determination will carry you through. Stay positive and focused.
Weโre rooting for you! Come back stronger.
Best wishes for a speedy recovery !
1 Like
Oh Gosh, no need to be sorry bhai 
, this challenge was primarily for health, even if you manage to recover soon , you will win 
.
Oh 
, wishing for your Speedy Recovery bhai . You are truly an inspiration. May God take out all the negativity from your life and you always be happy . Get well soon bhai, you will get recovered soon , I will pray for you , and you will ace your exam too.
3 Likes
Stay safe doctor.
Give a strong comeback sooner
I wish 
that the injuries get cured sooner .
God
I am sorry for you that you are thinking about quiting something you intended for
Hmm
May god help you in all your endeavors
3 Likes
14 October 2024
| Activities | Status |
|---|---|
| Check-in |
|
| Full body workout (20 mins) |
|
| Sunbathe (15 mins) |
|
| Meditate (10 mins) |
|
| Vajrasana (5 mins after meals) |
|
| Healthy eating |
3 Likes
Check in
112 push Upsโ
Stretch lower body(harmstrings)
2 Likes
I got relapsed again after 8 days!
1 Like