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Posted
22 minutes ago, taRAK afrESH said:

Shoulders

 

First two exercises and 3rd exercise 1st variation ninna ma vodu cheyinchadu....lateral raises aithey same wrong position chesevadni ippativaraku nenu....monna ma vodu ala kadu ani na mundu nunchoni hands petti na hands touch ayyela cheyyi annadu....appudu crct ga vachindi :child: dani effect ekkada padatado appude telsindi appativaraku chesevadni kani no use ani ardamayyindi

Posted (edited)
7 minutes ago, Tiger444 said:

First two exercises and 3rd exercise 1st variation ninna ma vodu cheyinchadu....lateral raises aithey same wrong position chesevadni ippativaraku nenu....monna ma vodu ala kadu ani na mundu nunchoni hands petti na hands touch ayyela cheyyi annadu....appudu crct ga vachindi :child: dani effect ekkada padatado appude telsindi appativaraku chesevadni kani no use ani ardamayyindi

weight takkuva teesko lateral raises ki...nuvvu 10 cheyagalgithe 7.5 matrame cheyii...vunerable to injury idi

front raises waste anta asalu...adi shift+ delete from shoulder day

nenu inka ivi chesta - standing overhead press using both barbell n dumbells, lateral raises, back delt on machine, face pulls and traps ....ee traps workouts okadu kuda cheyyadu endo ee videos lo, but gym lo cheyistaru

Edited by taRAK afrESH
Posted
2 minutes ago, taRAK afrESH said:

weight takkuva teesko lateral raises ki...nuvvu 10 cheyagalgithe 7.5 matrame cheyii...vunerable to injury idi

front raises waste anta asalu...adi shift+ delete from shoulder day

nenu inka ivi chesta - standing overhead press using both barbell n dumbells, lateral raises, back delt on machine, face pulls and traps ....ee traps workouts okadu kuda cheyyadu endo ee videos lo, but gym lo cheyistaru

yaa....monna 7.5 ayyaka 10 cheyana ante...vaddu cheyalev 7.5 ne inko set cheyyi annadu

Posted
17 minutes ago, taRAK afrESH said:

Important to see how much rest it is necessary for each split

@tiger444 as u do 5day splie, u need 2 days rest for recovery :)

Anthey Annai nenu max 4 to 5 days veltha week ki

Posted

eroju nundi more strength training n protein intake istart 

workouts: chest n triceps

breakfast: 4 ildi protein shake - 25gm protien

snack: homemade protein shake - banana, 10 almonds, 100gms greek yoghurt, 2 spoon peanut butter, honey - 25gms protien

1pm lunch : rice fish pulusu - around 25gm protien

5pm - rice fish pulusu - 25gms protein

Posted

Pushups - 35
Pullups - 30 with support
Bar dips - 15 12 10 with support
Chest - 4 workouts 3 sets 15 12 10 reps
Abs - 3 workouts 3 * 30 reps
Twisting - standing & sitting - 50 & 50 reps
Plank 3 sets - 40 40 40
Skipping - 150
Threadmill - 5 min
Cross Trainer - 5 min

Posted

yesterday

pre workout: protein shake, banana

chest and triceps

9am brown rice veg curries four full eggs

2pm brown rice veg curries, 4 egg whites, 1 chicken breast,, curd

night 12 ki roasted chana, karappusa thinesa and hence broke my fasting...aa calories ni today balance chesa

Today

just cardio 200 cals

one banana shake wid kaju

2 guava

brown rice veg curries chicken breast and curd

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