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Old 10-12-2011, 01:37 AM   #2
kitarpyar
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Join Date: Nov 2009
Posts: 2,737
Training Type: Fullbody
Fav Exercise: Deadlift
Reputation: 121110
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Default Day 1, 11th October (Tuesday)

Fuel ...
Breakfast @ 9am: Milk, Oats, fistfuls of peanuts
Lunch @ 1pm: Omelet (4 whole eggs, 2 whites) stuffed with diced carrots and beans, sweet peas, sprouts and chives. 4 slices of texas toast. 1 large glass of Orange juice.
Dinner @ 7pm: 1lbs Chicken wings, noodles.
Post-workout @12.30am: Milk, whey, ice cream.

In addition to this, snacked on fistfuls of nuts of different kinds throughout the day.


Workout

Clean and Press
45 x 20
95 x 8
125 x 3 sets x 5

Machine shoulder press
90 x10
180 x 8
250 x 2 sets x 5

Seated Rows
90 x 15
135 x 10
180 x 3 sets x 8

Squats
45 x 20
135 x 10
185 x 3
200 x 2 sets x 5
200 x 8

Usually, I stay away from machines. However, I am unable to rotate the left wrist freely and have trouble holding on to anything with a pronated or a supinated grip and lift heavy, even though a neutral grip is no issue at all.

SO the approach is simple - each day, I will first try the free weights and work my way up to the target weight. If I experience any issues with the wrist, instead of pushing it, I will switch over to dumbells and machines, where I can work with a neutral grip. This is why military press weights were not increased above 125 lbs, and the barbell rows were replaced by seated rows.
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