Hmm Gym ki velthe podhii

gym ki velthey maanoddu annai....konthamandiki kashtam ga undi ani maanestaru...kani once alavaatu aithey maatram adi oka addiction

gym ki velthey maanoddu annai....konthamandiki kashtam ga undi ani maanestaru...kani once alavaatu aithey maatram adi oka addiction

Around 2011 Gym ki vella oka 3 months. Taruvata manesa.. But set cheyyali long term without break

5'7 Height 64 KGs weight , 21.4 BMI  !! Ok naa ??    

weekly 5 days.. daily 90 mins gym     

Around 2011 Gym ki vella oka 3 months. Taruvata manesa.. But set cheyyali long term without break

Start chey annai e generation lo unna vallu andariki exercise chala avasaram

5'7 Height 64 KGs weight , 21.4 BMI  !! Ok naa ??    

6'3 height 62kgs weight . oka 25 kgs peragatam ela

5'7 Height 64 KGs weight , 21.4 BMI  !! Ok naa ??    

weekly 5 days.. daily 90 mins gym     

annai nenu only 60 min weekly 4 to 6 days

weekly 5 days.. daily 90 mins gym     

 

 

Thanks , As of now in safe zone only anamaataa

Thanks , As of now in safe zone only anamaataa

Present nenu aithey diet em follow avvatledu fruits dry fruits maatram tintanu.....tinadam aithey em maanaledu

annai nenu only 60 min weekly 4 to 6 days

6.2 height ki 95 kgs vunna..   min 10 kgs taggaali 

6.2 height ki 95 kgs vunna..   min 10 kgs taggaali 

 

Chesthanna chesthanna Anni observe chesthanna

Monday - Chest - 6 exercise all 10reps with 4 times - after work out Forearm exce chesta

Tuesday - Triceps - 6 exercise all 10reps with 4 times - after work out Abs exce chesta

Wednesday - Back- 6 exercise all 10reps with 4 times - after work out  Forearm exce chesta

Thursday - Biceps- 6 exercise all 10reps with 4 times - after work out abs exce chesta

Friday - rest no workout

Saturday - Shoulders- 6 exercise all 10reps with 4 times - after work out abs exce chesta

Sunday - rest no workout

 

every week alternate workout chesta i mean e week double to cheste next bar tho chesta.

 

just last 5 months nunchi started body konchem okay now ofclo work ekkuva undatam valla feb lo only 15 days workout chesa so malli down ayyindi

 

any suggestion puli brother

 

thighs monthly once

http://www.nandamurifans.com/forum/index.php?/topic/396048-calling-bodybuilders-dietitians/

 

taRAK afrESH thread

DB lo fitness gurinchi alochinche vaalu chala mande vunnaruga

 

gymsons

Monday - Chest - 6 exercise all 10reps with 4 times - after work out Forearm exce chesta

Tuesday - Triceps - 6 exercise all 10reps with 4 times - after work out Abs exce chesta

Wednesday - Back- 6 exercise all 10reps with 4 times - after work out  Forearm exce chesta

Thursday - Biceps- 6 exercise all 10reps with 4 times - after work out abs exce chesta

Friday - rest no workout

Saturday - Shoulders- 6 exercise all 10reps with 4 times - after work out abs exce chesta

Sunday - rest no workout

 

every week alternate workout chesta i mean e week double to cheste next bar tho chesta.

 

just last 5 months nunchi started body konchem okay now ofclo work ekkuva undatam valla feb lo only 15 days workout chesa so malli down ayyindi

 

any suggestion puli brother

 

thighs monthly once

GYMSON aithey meeru 

protein bars edi best cheppandi

GYMSON aithey meeru 

  edo health kosam gym doing tappa. inka emi ledu.

 

gym going ki reason kuda undi. 2015 declo shabarimale vella digetappudu lef legki emaindo telidu problem start ayyindi.

 

tarvatha 2016 feblo tirumala konda ekkutunte malli same  problem start ayyindi 4-5 days rest teesukunna saripoyindi ekkuva walk cheste pain vachedi left leg ki.

 

appudu pain vachedi jan 2017 parents shirdi ki plan chesanu. parents mundu age lo unna nene pain ani chebite bagudu ani novemberlo doctor ki chupincha.

 

doctor problem emi ledamma nerve problem anthe 2days once vachi injection teesuko saripothundi annaru sare ani 10 days 5 injection teesukunna.

 

appudu doctor cheppanu konchem exercise cheyyandi ani so 2 november 2016 ki gym join ayya. so ade continue ayyindi anthe brother.

 

btw maa doctor always rocks

Monday - Chest - 6 exercise all 10reps with 4 times - after work out Forearm exce chesta

Tuesday - Triceps - 6 exercise all 10reps with 4 times - after work out Abs exce chesta

Wednesday - Back- 6 exercise all 10reps with 4 times - after work out  Forearm exce chesta

Thursday - Biceps- 6 exercise all 10reps with 4 times - after work out abs exce chesta

Friday - rest no workout

Saturday - Shoulders- 6 exercise all 10reps with 4 times - after work out abs exce chesta

Sunday - rest no workout

 

every week alternate workout chesta i mean e week double to cheste next bar tho chesta.

 

just last 5 months nunchi started body konchem okay now ofclo work ekkuva undatam valla feb lo only 15 days workout chesa so malli down ayyindi

 

any suggestion puli brother

 

thighs monthly once

 

Daily vachina ventane 35 push ups & flat statue ga oka 1 min

 

Monday -  Chest - Inclined Rod, Inclined Dumbell Press, Flat Dumble Press, Pushups, Rope Pull, Flies, Dumbell Flies, Pull Over - 6 chesta annai                                        next week ki miss ayina 2 chesta indulo 2 pakkana petti anni kuda 15 reps 3 sets max anni kuda 5kg, 7.5kg, 10kg

 

Tuesday - Biceps - Alternate dumbell sit & stand, Lower rope, Flat rod, Curve rod, Inkoati chesta danni em antaro teledu rod tho ne ivi kuda same 3                                   sets 15 reps

 

Wednesday - Back - E excersies names televu manaki total 6 to 8 same 3 sets 15 reps

 

Thursday - Triceps -  Single dumbell extension, Heavy dumbell Extension, Upper cable, Back bench sit ups. inko 3 exercises same 3 sets 15                                                reps....sit ups maatram 30 reps 3 sets

Friday - Shoulder - ivi kuda same 6 to 8 exercises 15 reps 3 sets

 

Saturday - Abdomen -  Ma master gadu floor meda oka 30 mins dula teerchi vadilestadu

 

ivi kakunda appudappudu Thread mill, crunches set ki 25 3 sets, pull ups etc

 

Fruits, dryfruits tintunna and mutton konchem ekkuva tintunna...exercise kuda ekkuve cheyali mutton lo fat content ekkuva baga....Workout chesetappudu edo chesina shoulder meda padakudadu effect...padithey aa set aapesi kasepu unnaka cheyali

DB lo fitness gurinchi alochinche vaalu chala mande vunnaruga

 

gymsons

Thread mill target 10 min lo 1km with fast walking + running 

  edo health kosam gym doing tappa. inka emi ledu.

 

gym going ki reason kuda undi. 2015 declo shabarimale vella digetappudu lef legki emaindo telidu problem start ayyindi.

 

tarvatha 2016 feblo tirumala konda ekkutunte malli same  problem start ayyindi 4-5 days rest teesukunna saripoyindi ekkuva walk cheste pain vachedi left leg ki.

 

appudu pain vachedi jan 2017 parents shirdi ki plan chesanu. parents mundu age lo unna nene pain ani chebite bagudu ani novemberlo doctor ki chupincha.

 

doctor problem emi ledamma nerve problem anthe 2days once vachi injection teesuko saripothundi annaru sare ani 10 days 5 injection teesukunna.

 

appudu doctor cheppanu konchem exercise cheyyandi ani so 2 november 2016 ki gym join ayya. so ade continue ayyindi anthe brother.

 

btw maa doctor always rocks

    brother .. 1 week ga gym ki veldham ani vella lekha vunna .... adhey pani ga shoe kuda ... mrorning nidra leva lekha vunna .. lazy ness ekkuva ayyindhi ..

Daily vachina ventane 35 push ups & flat statue ga oka 1 min

 

Monday -  Chest - Inclined Rod, Inclined Dumbell Press, Flat Dumble Press, Pushups, Rope Pull, Flies, Dumbell Flies, Pull Over - 6 chesta annai                                        next week ki miss ayina 2 chesta indulo 2 pakkana petti anni kuda 15 reps 3 sets max anni kuda 5kg, 7.5kg, 10kg

 

Tuesday - Biceps - Alternate dumbell sit & stand, Lower rope, Flat rod, Curve rod, Inkoati chesta danni em antaro teledu rod tho ne ivi kuda same 3                                   sets 15 reps

 

Wednesday - Back - E excersies names televu manaki total 6 to 8 same 3 sets 15 reps

 

Thursday - Triceps -  Single dumbell extension, Heavy dumbell Extension, Upper cable, Back bench sit ups. inko 3 exercises same 3 sets 15                                                reps....sit ups maatram 30 reps 3 sets

Friday - Shoulder - ivi kuda same 6 to 8 exercises 15 reps 3 sets

 

Saturday - Abdomen -  Ma master gadu floor meda oka 30 mins dula teerchi vadilestadu

 

ivi kakunda appudappudu Thread mill, crunches set ki 25 3 sets, pull ups etc

 

Fruits, dryfruits tintunna and mutton konchem ekkuva tintunna...exercise kuda ekkuve cheyali mutton lo fat content ekkuva baga....Workout chesetappudu edo chesina shoulder meda padakudadu effect...padithey aa set aapesi kasepu unnaka cheyali

bold chesinavi tappa same 2 same naadi kuda

protein bars edi best cheppandi

chicken

8 months nundi veltunna andulo okasari 1 month inkosari 1 month aapalsi vachindi kani body shape out maatram cinemallo chupinchinattu leda cinema vallaki vachina antha easy ga raadu baga time padatadi....chest shoulder shape tondaraga vastay kani biceps asala chala kashtam shape ravadam anduke mana heros ki biceps takkuve untay konchem

8 months nundi veltunna andulo okasari 1 month inkosari 1 month aapalsi vachindi kani body shape out maatram cinemallo chupinchinattu leda cinema vallaki vachina antha easy ga raadu baga time padatadi....chest shoulder shape tondaraga vastay kani biceps asala chala kashtam shape ravadam anduke mana heros ki biceps takkuve untay konchem

use injections