My Bodybuilding Blog: September 2007

Sunday, September 30, 2007

Day 17 - September 28 2007

Today's workout: Back, Triceps.

Bent Over Two-Dumbbell Row: 10lb x 15
15lb x 12
17.5lb x 15
20lb x 12
30lb x 8
One-Arm Dumbbell Row: 20lb x 12
25lb x 12
25lb x 12
Middle Back Shrug: 15lb x 12
20lb x 8
25lb x 12
Lying Dumbbell Tricep Extension: 20lb x 12
25lb x 12
30lb x 10
Decline Dumbbell Tricep Extension: 15lb x 12
17.5lb x 12
20lb x 10
25lb x 5
Dumbbell One Arm Triceps Extension: 17.5lb x 10
20lb x 10
25lb x 8
Bench Dips: 10
10
10
Tricep Dumbbell Kickback: 10lb x 10
10lb x 10
12.5lb x 8

Thursday, September 27, 2007

Day 16 - September 27 2007

1 scoop IsoPure between breakfast and lunch
1 scoop IsoPure between lunch and workout

Dumbbell Flyes: 12.5lb x 15
20lb x 12
25lb x 10
30lb x 8
35lb x 6
Incline Dumbbell Flyes: 17.5lb x 12
22.5lb x 10
30lb x 8
35lb x 6
Decline Dumbbell Flyes: 12.5lb x 15
15lb x 12
17.5lb x 10
20lb x 8
Incline Dumbbell Curl: 15lb x 15
17.5lb x 12
20lb x 10
22.5lb x 8
Concentration Curls: 15lb x 12
17.5lb x 8
20lb x 6
Crunch - Hands Overhead: 15
15
15

1 scoop IsoPure immediately after workout
1 scoop IsoPure before bedtime

Program for next 3 months

	Mon	Tue	Wed	Thu	Fri	Sat
Morning	HIIT 10 mins	Cycling 60 mins	HIIT 10 mins	Cycling 60 mins	HIIT 10 mins	Cycling 60 mins
Evening	Chest Biceps Abs	Back Triceps Shoulder Forearms	Legs Abs	Chest Biceps Forearms	Back Triceps Shoulder Abs	Legs Forearms

Timing breakup

06:00 am: Cycling or HIIT
07:30 am: Breakfast (2 eggs + bread)
10:30 am: Protein shake (1 scoop)
12:40 pm: Lunch (dal, rice, vegetable, pulses, chicken or fish)
04:00 pm: Protein shake (1 scoop)
06:30 pm: Pre-workout (1 banana)
07:00 pm: Workout
08:00 pm: Post-workout shake (2 scoops)
09:00 pm: Dinner (chicken or fish, potato)

Tuesday, September 25, 2007

Day 15 - September 25 2007

1 scoop Isopure with breakfast

Seated Dumbbell Press: 12.5lb x 15
25lb x 15
30lb x 12
40lb x 10
45lb x 8
Front Dumbbell Raise: 12.5lb x 8
12.5lb x 8
12.5lb x 8
Dumbbell Shrug: 15lb x 15
25lb x 15
30lb x 12
40lb x 15
45lb x 12
Bent Over Dumbbell Rear Delt Raise With Head On Bench: 10lb x 12
10lb x 12
Handstand Push-Ups: 5
Concentration Curls: 20lb x 15
20lb x 15
20lb x 15
Palms-Down Dumbbell Wrist Curl Over A Bench: 15lb x 12
15lb x 12
15lb x 12
Standing Dumbbell Reverse Curl: 20lb x 12
20lb x 12
22.5lb x 12
Palms-Up Dumbbell Wrist Curl Over A Bench: 20lb x 15
20lb x 15
20lb x 15

2 scoops Isopure immediately after workout

Day 14 - September 24 2007

1 scoop Isopure with breakfast
Today's workout: Chest, Back

Incline Dumbbell Press: 20lb x 12
{40lb x 7 + 25lb x 6 + 17.5lb x 7}
{45lb x 5 + 35lb x 5 + 22.5lb x 7 + 17.5lb x 3}
{50lb x 5 + 30lb x 5 + 17.5lb x 3}
Incline Dumbbell Flyes: 17.5lb x 7
17.5lb x 3
20lb x 12
Pushups: 15
15
15
Bent-Arm Dumbbell Pullover: 20lb x 8
25lb x 5
25lb x 10
Bent Over Two-Dumbbell Row: 17.5lb x 12
22.5lb x 8
One-Arm Dumbbell Row: 17.5lb x 12
22.5lb x 12
{30lb x 10 + 22.5lb x 5}

2 scoops Isopure immediately after workout

Sunday, September 23, 2007

Day 13 - September 23 2007

1 scoop IsoPure with breakfast
Today's workout: Legs

Dumbbell Squat: 10lb x 30
10lb x 30
Free x 30
Free x 30
Plie Dumbbell Squat: 10lb x 30
10lb x 30
Free x 30
Dumbbell Step Ups: 10lb x 12
Free x 12
Free x 12
Stiff-Legged Dumbbell Deadlift: 10lb x 12
10lb x 12
10lb x 12
Dumbbell Lunges: 10lb x 12
Free x 12
Free x 12

2 scoops Isopure immediately after workout

Day 12 - September 21 2007

1 Scoop IsoPure after Breakfast
Today's workout: Biceps

Incline Dumbbell Curl: 15lb x 12
{17.5lb x 12 + 15lb x 8 + 12.5lb x 6}
{20lb x 4 + 15lb x 6 + 10lb x 6}
Hammer Curls: {17.5lb x 10 + 15lb x 7 + 10lb x 6}
{20lb x 12 + 15lb x 8 + 12.5lb x 5}
{25lb x 10 + 17.5lb x 8 + 10lb x 6}
Dumbbell Bicep Curl: {25lb x 8 + 20lb x 6 + 15lb x 6}
{30lb x 8 + 22.5lb x 6 + 17.5lb x 4}
{35lb x 5 + 20lb x 4 + 15lb x 4}
Palms-Down Dumbbell Wrist Curl Over A Bench: 20lb x 15
20lb x 15
20lb x 15
Palms-Up Dumbbell Wrist Curl Over A Bench: 20lb x 15
20lb x 15
20lb x 15
Standing Dumbbell Reverse Curl: 20lb x 15
20lb x 15
20lb x 15

2 scoops IsoPure immediately after workout

Thursday, September 20, 2007

Day 11 - September 20 2007

1 scoop IsoPure in 1 glass water with breakfast
Today's workout: Triceps (I was a bit tired)

Bench Dips: 10 x 3
Dumbbell One Arm Triceps Extension: {20lb x 12 + 15lb x 10 + 10lb x 9}
{25lb x 12 + 20lb x 10 + 15lb x 7}
{30lb x 8 + 22.5lb x 6 + 17.5lb x 6}
Seated Triceps Press: 20lb x 12
{25lb x 12 + 20lb x 8}
One Arm Supinated Dumbbell Triceps Extension: {17.5lb x 6 + 12.5lb x 8}

2 scoops IsoPure in 1 glass water immediately after workout

Wednesday, September 19, 2007

Day 10 - September 19 2007

1 scoop Isopure with breakfast

Seated Dumbbell Press: {20lb x 12 + 15lb x 10 + 10lb x 8}
{30lb x 12 + 22.5lb x 8 + 17.5lb x 5}
{40lb x 8 + 25lb x 6 + 20lb x 65}
Bent Over Dumbbell Rear Delt Raise With Head On Bench: {12.5lb x 12 + 10lb x 10 + 7.5lb x 7}
{15lb x 8 + 10lb x 6 + 5lb x 5}
Front Dumbbell Raise: {15lb x 10 + 10lb x 10 + 7.5lb x 10}
{20lb x 8 + 15lb x 5 + 10lb x 5}
{25lb x 3 + 17.5lb x 6 + 12.5lb x 4}
Dumbbell Shrug: {30lb x 15 + 25lb x 12 + 20lb x 10}
{40lb x 8 + 35lb x 6 + 25lb x 5}
30lb x 12
Handstand Push-Ups: 2
Crunch - Hands Overhead: 15 x 3

2 scoops Isopure with 1 glass water immediately post workout

Tuesday, September 18, 2007

Day 09 - September 18 2007

1 scoop IsoPure in 1 glass of water with breakfast

Todays Workout: Chest, Biceps, Forearm

Incline Dumbbell Press: {25lb x 12 + 20lb x 8 + 15lb x 3}
{30lb x 10 + 25lb x 8 + 17.5lb x 4}
Incline Dumbbell Flyes: {17.5lb x 12 + 15lb x 10}
{20lb x 10 + 15lb x 4}
Dumbbell Flyes: {17.5lb x 12 + 15lb x 10 + 10lb x 5}
{20lb x 10 + 15lb x 7 + 10lb x 4}
{25lb x 7 + 17.5lb x 6 + 15lb x 5}
Bent-Arm Dumbbell Pullover: {25lb x 10 + 17.5lb x 8}
{30lb x 7 + 20lb x 3}
{35lb x 4 + 25lb x 3}
Incline Dumbbell Curl: {20lb x 8 + 15lb x 4}
Concentration Curls: {17.5lb x 10 + 12.5lb x 8 + 7.5lb x 8}
{20lb x 10 + 12.5lb x 6}
Hammer Curls: {20lb x 8 + 15lb x 4}
{25lb x 6 + 17.5lb x 5}
{30lb x 3 + 22.5lb x 4}
Palms-Down Dumbbell Wrist Curl Over A Bench: {25lb x 20 + 20lb x 10}
{30lb x 10 + 15lb x 10}

2 scoops IsoPure in 1 glass of water immediately after workout

Monday, September 17, 2007

Difference Between IsoPure from bodybuilding.com and Indian dealer

Hey, I finally got my Isopure from bodybuilding.com.
here are my findings:

1) Price: INR 2611 + INR 1035 (duty)

2) Quantity of powder: the quantity of the powder in the 3lbs bottle seemed to be slightly higher than the quantity of the same stuff from the indian dealer. May be just my perception, coz I didn't weigh the stuff.

3) The Quality of the powder from bb.com seems to be finer than the indian counterpart. Thats the reason it blends very smoothly in water. The powder from the indian dealer gets quite lumpy and even after vigorous stirring some lumps still remain, though fewer.

So, all said and done, I think the powder from USA seems to be better than the one indian sports stores sell. The premium of INR 1000 is worth it. Next time I will order in bulk

Day 08 - September 17 2007

1 Scoop ISOPURE in 1 glass of water along with breakfast (2 eggs + bread)

1 Scoop ISOPURE in 1 glass of water 15 minutes before workout

Today's workout: Back, Triceps, Abs

Warm-up: Stretching
Jumping in one spot for 2 minutes.
Bent Over Two-Dumbbell Row: {20lb x 12 + 15lb x 8 + 10lb x 7}
{25lb x 12 + 20lb x 8 + 17.5lb x 4}
{30lb x 10 + 25lb x 6 + javascript:void(0)
Publish Post20lb x 3}
One-Arm Dumbbell Row: {20lb x 15 + 15lb x 10}
{25lb x 12 + 22.5lb x 7}
Decline Dumbbell Tricep Extension: 15lb x 12
20lb x 9
25lb x 6
Dumbbell One Arm Triceps Extension: {25lb x 12 + 20lb x 7}
{30lb x 7 + 22.5lb x 5}
Seated Triceps Press: 22.5lb x 10
{30lb x 8 + 22.5lb x 4}
Bench Dips: 3 x 10reps
Abs: Crunches
Leg Raises

1 Scoop ISOPURE in 1 glass of water immediately after workout

Sunday, September 16, 2007

Day 07 - September 15 2007

1 Scoop ISOPURE in 1 glass of water along with breakfast (2 eggs + bread)

1 Scoop ISOPURE in 1 glass of water 15 minutes before workout

Today's workout:

Warm-up: Stretching
Jumping in one spot for 2 minutes.
Dumbbell Squat To A Bench: {12.5lb x 20 + Free x 10}
{15lb x 15 + Free x 15}
{20lb x 15 + Free x 15}
Dumbbell Step Ups: 10lb x 10
Free x 12
Free x 15
Free Dumbbell Lunges: 12
Crunches: 12
10
10

1 Scoop ISOPURE in 1 glass of water immediately after workout

Couldn't do a more intensive workout for legs due to weak lower back. :( I hope to increase the intensity slowly.

Thursday, September 13, 2007

Day 06 - September 13 2007

1 Scoop ISOPURE in 1 glass of water along with breakfast (2 eggs + bread)

Today's workout: Chest, Biceps, Forearms
Note: Sets inside {} are drop-sets. No rest between sets.

Warm-up: Stretching
Jumping in one spot for 2 minutes.
Dumbbell Bench Press: 15lb x 15
{25lb x 15 + 20lb x 12 + 15lb x 10}
{30lb x 12 + 22.5lb x 10 + 17.5lb x 8}
40lb x 8
Incline Dumbbell Press: {25lb x 12 + 20lb x 8}
{30lb x 8 + 22.5lb x 5}
35lb x 6
Decline Dumbbell Bench Press: 25lb x 12
30lb x 10
Bent-Arm Dumbbell Pullover: {25lb x 10 + 20lb x 8 + 15lb x 5}
30lb x 6
Incline Dumbbell Curl: 15lb x 8
{20lb x 8 + 15lb x 5}
{25lb x 6 + 20lb x 4}
{20lb x 8 + 22.5lb x 4} (standing)
Standing One-Arm Dumbbell Curl Over Incline Bench: {20lb x 8 + 15lb x 6}
{25lb x 8 + 20lb x 6 + 15lb x 3}
Hammer Curls: {20lb x 8 + 15lb x 5}
25lb x 5
Palms-Down Dumbbell Wrist Curl Over A Bench: {15lb x 15 + 12.5lb x 10}
Palms-Up Dumbbell Wrist Curl Over A Bench: {25lb x 16 + 20lb x 13 + 15lb x 8}
{30lb x 12 + 20lb x 10 + 15lb x 8}

2 Scoops ISOPURE in 1 glass of water immediately after workout

Tuesday, September 11, 2007

Day 05 - September 11 2007

1 Scoop ISOPURE in 1 glass of water along with breakfast (2 eggs + bread)

1 banana + 1 Scoop ISOPURE in 1 glass of water 15 minutes before workout

Today's workout: Back, Triceps, Abs

Warm-up: Stretching
Jumping in one spot for 2 minutes.
Bent Over Two-Dumbbell Row: 12.5lb x 12
15lb x 12
17.5lb x 12
20lb x 12
Middle Back Shrug: 20lb x 12
20lb x 15
25lb x 15
ONe-Arm Dumbbell Row: 15lb x 15
17.5lb x 12
Decline Dumbbell Tricep Extension: 10lb x 15
12.5lb x 15
15lb x 15
Dumbbell One Arm Triceps Extension: 15lb x 12
20lb x 12
25lb x 10
Lying Dumbbell Tricep Extension: 15lb x 12
20lb x 12
25lb x 8
One Arm Pronated Dumbbell Triceps Extension: 15lb x 12
15lb x 12
20lb x 10
Abs: Crunches
Leg Raises
Sit-ups

1 banana + 1 Scoop ISOPURE in 1 glass of water immediately after workout

Monday, September 10, 2007

Day 04 - September 10 2007

1 Scoop ISOPURE in 1 glass of water along with breakfast (2 eggs + bread)

1 Scoop ISOPURE in 1 glass of water 15 minutes before workout

Today's workout: Chest, Biceps, Forearms

Warm-up: Stretching
Jumping in one spot for 2 minutes.
Dumbbell Bench Press: 12.5lb x 12
15lb x 12
20lb x 12
25lb x 12
30lb x 10
Incline Dumbbell Press: 25lb x 12
30lb x 12
30lb x 10
Decline Dumbbell Bench Press: 20lb x 12
25lb x 10
30lb x 10
Bent-Arm Dumbbell Pullover: 20lb x 12
25lb x 10
Incline Dumbbell Curl: 12.5lb x 12
15lb x 12
20lb x 12 (5 on bench + 7 standing)
25lb x 6 (standing)
Standing One-Arm Dumbbell Curl Over Incline Bench: 12.5lb x 12
15lb x 12
Concentration Curls: 15lb x 8
20lb x 8
Hammer Curls: 15lb x 12
20lb x 8
Palms-Down Dumbbell Wrist Curl Over A Bench: 12.5lb x 12
15lb x 15
Palms-Up Dumbbell Wrist Curl Over A Bench: 15lb x 20
20lb x 20

1 Scoop ISOPURE in 1 glass of water immediately after workout

Sunday, September 9, 2007

Some Stuff About IsoPure

I got my Isopure (3lbs) from Sport Fuel at Pali Hill (bandra). They have an outlet at Dhobi Talao near Metro cinema also. They usually sell good stuff as far as I know.

Now abt the price: 3lbs Isopure cost me INR 2400.

If you have any doubts about the purity of the stuff, you can order it online from www.bodybuilding.com for about USD 29. With shipping, I think it will come out to be only marginally more expensive than INR 2400.

I have ordered the same IsoPure from bodybuilding.com because I also want to see two things:
1) If the indian dealers fudge the quantity of the product i.e. they remove some of the original stuff and put in adulterated powder to increase the quantity of their products
and
2) If the US Isopure looks and tastes any different from the one available with Indian dealers.

My shipment is on its way and will reach me mostly by 14th September. I will publish my findings here.

Weekly Routine

Monday - Chest Biceps Forearms
Tuesday - Back Triceps Abs
Wednesday - Legs Shoulders Forearms
Thursday - Chest Biceps Abs
Friday - Back Triceps Forearms
Saturday - Abs

The exercises in each muscle group will vary in course of the week.

Friday, September 7, 2007

Day 03 - September 7 2007

1 Scoop ISOPURE in 1 glass of water along with breakfast (2 eggs + bread)

½ Scoop ISOPURE in 1 glass of water 15 minutes before workout

Warm-up: Stretching
Jumping in one spot for 2 minutes.
Bent Over Dumbbell Rear Delt Raise With Head On Bench: 10lb x 10
10lb x 12
12lb x 10
Dumbbell One Arm Upright Row: 15lb x 12
20lb x 12
25lb x 10
Seated Dumbbell Press: 10lb x 12
12.5lb x 12
15lb x 12
20lb x 10
25lb x 8
Front Dumbbell Raise: 12.5lb x 12
15lb x 12
17.5lb x 8 + 15lb x 6 (drop set)
Seated Side Lateral Raise: 12.5lb x 10
12.5lb x 10
12.5lb x 10
Dumbbell Shrug: 25lb x 12
30lb x 12
30lb x 12
One-Arm Dumbbell Row: 15lb x 12
20lb x 12
25lb x 10

1 Scoop ISOPURE in 1 glass of water immediately after workout

Thursday, September 6, 2007

Day 02 - September 6 2007

1 Scoop ISOPURE in 1 glass of water along with breakfast (2 eggs + bread)

Warm-up: Stretching
Jumping in one spot for 2 minutes.
Bent Over Dumbbell Rear Delt Raise With Head On Bench: 7.5lb x 10
7.5lb x 12
10lb x 12
Decline Dumbbell Bench Press: 15lb x 12
20lb x 10
20lb x 12
Incline Dumbbell Press: 15lb x 12
20lb x 9
20lb x 12
Bent-Arm Dumbbell Pullover: 20lb x 12
25lb x 12
Bent Over Two-Dumbbell Row: 25lb x 8
25lb x 12
Middle Back Shrug: 25lb x 12
30lb x 12
Palms-Up Dumbbell Wrist Curl Over A Bench: 25lb x 10
25lb x 10
Palms-Down Dumbbell Wrist Curl Over A Bench: 15lb x 10
15lb x 10
Standing Dumbbell Reverse Curl: 12.5lb x 12
15lb x 15
Crunches: 10
15
Leg Raises: 15
15

1 Scoop ISOPURE in 1 glass of milk immediately after workout

Current Status and Objectives

Height: 5'9"
Weight: 70 kg
Objective: To bring weight down to 68kg and gain lean mass i.e. muscle. I want good definition. And I want to get the fat off my waist. All this with an increase in stamina.

I will soon put down various measurements i.e. arm size, chest size, etc.