Advanced Gym Routine

Day 1: Cardio, Core & Lower Back Exercises

• Cardio 
• Warm up exercise.
• 20-25 minutes run in treadmill or Cross Trainer (resistance level 3 or more)

• Planks (3 sets)
• Do one set of each exercise and repeat it again two more times.
• 1 minute Plank, direct shift to side plan for 30 seconds, then shift to push-up position for 1 minute then lie down and hold the position (chin & shoulder up with legs folded 90 degree up) for maximum minute you can. (While doing plank legs should be apart at shoulder level, hand should be parallel to shoulder level.)
• Inclined crunches for 10 counts and then hold the position for 10 seconds. Take 10 seconds break and Repeat it again. (Doing this 3 times makes one set.) 

• Lower Back (3 sets)
• Do one set of each exercise and repeat it again two more times.
• Back Extension (lifting only the chin & chest) - (hold the position for 10 seconds)
• Superwoman (lifting both hands & legs) - (hold the position for 10 seconds)
• Superwoman alternating (lifting alternate hand & leg) - (hold the position for 10 seconds)
• Hip Bridge - (hold the position for 10 seconds)

• Cool Down stretches.

Day 2: Chest & Back, Interval Training

• Warm-up
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)

• Chest  & Back
• Do one set of each exercise and repeat it again two more times.
• Push-up - (12 to 15 counts)
• Machine Fly - (12 to 15 counts with 30kgs or more weight)
• Machine Lateral Pulldown - (back should be straight, hand wider than shoulder level, and pull it till color bone, 12 to 15 counts with 30kgs or more weight)

• Do one set of each exercise and repeat it again two more times.
• Dumbbell Bench Press - (12 to 15 counts with 3kgs to 5kgs weight)
• Seated on ground Pulldown  - (bend backward & back should be straighter, pull till chest level, 15 to 20 counts with 30kgs to 40kgs)  

• Do one set of each exercise and repeat it again two more times.
• Dumbbell Pullover - (12 to 15 counts with 3kgs to 5 kgs weight)
• One Arm Rowing - (12 to 15 counts each side with 5 kgs wright)

• Interval Training
• Repeat set 6 times (Total 9 minutes)
• Do 1 minute of fast running (speed should be 10 or more)
• 30 seconds of slow walk (speed should be 6).

• Cool Down stretches.

Day 3: Shoulders & Legs

• Cardio
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)

• Shoulders & Legs
• Do one set of each exercise and repeat it again two more times.
• Neutral Shoulder Press / Dumbbell Press (12-15 counts with 3kgs weight)
• Dumbbell Squats - (Wide legs, 12 to 15 counts with 7.5kgs to 10kgs weight)

• Do one set of each exercise and repeat it again two more times.
• Dumbbell Side Lateral Raise - (12 to 15 counts with 3kgs weight)
• Back Lunges - (15 counts each side with 3kgs weight)

• Do one set of each exercise and repeat it again two more times.
• Forward/Front Dumbbell Raise (12 to 15 counts with 3kgs of weight)
• Machine Leg Extension  (12 to 15 counts with 40kgs or more weight)

• Do one set of each exercise and repeat it again two more times.
• Dumbbell Shrugs (12 to 15 counts with 7.5kgs weight)
• Calf Raise on step (20 counts with two legs, then single leg calf raise with 10 counts each side)

• Cool Down stretches.

Day 4: Biceps ,Triceps & Wrist

• Cardio
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)/cross trainer

• Biceps & Triceps
• Do one set of each exercise and repeat it again two more times.
• Barbel Curl. (12-15 counts)
• Back Dips (12-15 counts. Do it in medium pace, don't do it in fast pace)

• Do one set of each exercise and repeat it again two more times.
• Hammer Curl (12-15 counts with 3kgs weight. Dumbbells should be on top of thighs)
• One Arm Dumbbell Extension (12-15 counts with 3kgs weight.)

• Do one set of each exercise and repeat it again two more times.
• Dumbbell curl (12-15 counts with 3kgs weight. Sit on bench and take the arm support)
• Machine Cable Push down (12-15 counts with 14kgs weight.)

• Do one set of each exercise and repeat it again two more times.
• Concentration Curls (12-15 counts with 3kgs weight.)
• Kick Backs (12-15 counts with 2.5kgs weight. You can do stadning one or  )

• Wrist
• Back side Cables
• Dumbbell

• Cool Down stretches. 

Day 5: Abs, Side & Obliques

• Warm-up
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)

• Jump Rope
• 10 sets of 100 counts.

• Abs
• Mountain Climber - 3 sets of 20 counts each side
• Cycle Crunches - 3 sets of 20 counts each side
• Crunches - 3 sets of 20 counts
• Plank  - 3 sets (hold the position for a minute)

• Side Obliques
• Side Leg Lifts - 3 sets of 20 counts each side
• Dumbbells Side Bends - 3 sets of 20 counts each side
• Side Bends using weight Plates - 3 sets of 20 counts each side
• Medicine ball full twist - 3 sets of 15 counts each side.

• Twisters
• Standing in twister machine - (100 counts)
• Sitting in twister machine - (100 counts)

• Cool Down stretches.

Day 6: Aerobic Stepper Exercise

• Warm-up
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)

• Stepper Exercise
• Do 20 count of each set & Repeat 3 times. (If needed include Leg Press, Leg extension, & Leg Curl exercises in between) 
• Basic step with alternate hand and leg front raise.
• Basic step with side leg raise.
• Basic step with back kick. 
• Basic step with front-back & left-right.

• Cool Down stretches.

Tuesday Rest Day.

Saturday- Long Run 6 Miles or 1 Hour.

Gym Routine

Routine I follow for strengthening & getting prepared for 10K & HM runs. Run or do gym workout for 5-6 days in a week and take minimum one day break in between. 

Day 1: 15-20 minutes cardio, Chest, Triceps & Abs

• Cardio
• 15-20 minutes run in treadmill (3% or more inclined) or Cross Trainer (resistance level 3 or more)

• Chest - Do one sets of each exercise and take a break during break do twister 
• Machine Press - 3 sets of 20 counts
• Machine Fly - 3 sets of 20 counts
• Incline Dumbbell Press - 3 sets of 20 counts
• Push Ups - 3 sets of 20 counts

• Triceps - Do one sets of each exercise and take a break during break do twister
• Back Dips -  3 sets of 20 counts
• Overhead Extension - 3 sets of 20 counts
• Standing Kick Backs - 3 sets of 20 counts
• Cable Push Down - 3 sets of 20 counts

• Abs - Do one sets of each exercise and take a break during break do twister
• Crunches - 3 sets of 20 counts
• Cycling - 3 sets of 20 counts each side
• Mountain Climber - 3 sets of 20 counts each side
• Plank - 3 sets of 30 seconds or more

Day 2: 10 minute s cardio, Thighs, Shoulders & Sides

• Cardio
• 10 minutes either Cycling or Cross Trainer

• Thighs - Do one sets of each exercise and take a break during break do twister
• Barbell Squat/Normal Squat - 3 sets of 20 counts 
• Lunge walk - 3 sets of 20 counts
• Leg Curls - 3 sets of 20 counts
• Leg Press - 3 sets of 20 counts
• Calf Raise - 3 sets of 20 counts

• Shoulders - Do one sets of each exercise and take a break during break do twister
• Barbell Press - 3 sets of 20 counts
• Standing Dumbbell Press - 3 sets of 20 counts
• Side Lateral Raise - 3 sets of 20 counts
• Dumbbell Shrugs - 3 sets of 20 counts 

• Sides
• Dumbbells Side Bends - 3 sets of 20 counts each side
• Side Leg Lifts - 3 sets of 20 counts each side
• Side Bends using weight Plates - 3 sets of 20 counts each side

Day 3: 20 minutes cardio,  Biceps, Back & Lower Back

• Cardio
• 20 minutes run in treadmill (3% or more inclined)

• Biceps - Do one sets of each exercise and take a break during break do twister
• Barbell Curl - 3 sets of 20 counts
• Double Curl - 3 sets of 20 counts each side
• Hammer Curl - 3 sets of 20 counts each side
• Standing Cable Curl - 3 sets of 20 counts

• Back - Do one sets of each exercise and take a break during break do twister
• Lateral Pull-down - 3 sets of 20 counts
• Seated Rowing - 3 sets of 20 counts
• One arm Rowing - 3 sets of 20 counts
• Lateral Pull-down Close  - 3 sets of 20 counts

• Lower Back - Floor exercise 
• Back Extension - 3 sets (hold the position for 10 seconds)
• Superwoman - 3 sets (hold the position for 10 seconds)
• Hip Bridge - 3 sets (hold the position for 10 seconds)
• Side Planks - 3 sets (hold the position for 10 seconds)

Day 4: 20 minutes cardio, Chest, Triceps & Abs

Repeat Day 1

Day 5: 10 minute s cardio, Thighs, Shoulders & Sides

Repeat Day 2

Day 6: 20 minutes cardio,  Biceps, Back & Lower Back

Repeat Day 3

Saturday- Long Run 6 Miles or 1 Hour.

The Voodoo Doll Medal!

I came to know about TRORT - 007 through one of the running groups in Facebook. As the name says, this was the 7th edition of this event and its on one of the toughest route of Bangalore. There was limited seats for this event with 3 categories FM, HM and 10K and I registered for the 10K race. 

I had not fully recovered from the previous week's 10K (Bengaluru Challenge 10k) so was not aiming for new PR, my only target was to enjoy and complete the race. 

The route was very scenic and the weather was in my favor. This was the first time when I was running and clicking pictures on the way. This route had pretty good elevation both ways. It was like when you are moving towards the end point from half way the low elevation from the start point became the high elevation. 

The Route

This race was bit different, the loop was formed using a single road, so there was two way traffic on the road, the one who are running toward the finishing line and the others who are running towards the half mark from the start point. Runners were cheering and talking to each other, I also spoke to fellow runners which I don't do it usually. Well, conversing with fellow runners during run has dual benefits one you don't get bored when you are running without your iPod and second you get your picture clicked on the way ;)

On the way back for completing the rest half

With run-walk-run and clicking pictures I crossed the finishing line with satisfaction of completing the yet another 10K consecutively in second week.

Certifies that I completed the race ;)

The best part was yet to come which was the Tribal Medal and the special yummy laddoos the organizers had made for all the runners.

Tribal Medal

This is a short story of how I added the first Voodoo Doll Medal in my collection.

My First Pinkathon!

It's my Birthday Month and a perfect time to start my first post of the year 2015.

When I started running I came across Pinkathon from Facebook which is suppose to be the only race where only women are allowed to participate and the cause behind this race is to promote women’s health and fitness. It also aims to raise awareness about breast cancer, its causes and prevention.

As I had started running only from mid May 2014, I missed the opportunities to run this race in year 2014, but was sure that will be running this race in year 2015 and luckily this happened to be my first race of year 2015, what a perfect start :)

I had a gap of almost two and half months after my second HM, before I thought of registering for this event. So I registered for the even on February,07 and by February,18 it got confirmed.

The bib collection day was scheduled on 20th and 22nd of February, I decided to go on the first day itself, as it was a Friday the only option was to go in the morning, the location was Forum Mall Koramangala. I reached at 11:15 and was able to locate the counters, it was easy to find as there were bunch of ladies of all ages varies from kid to granny's on the venue. 

The arrangement was good, there was different counters based on the race category you had selected, and a special counter for group registration guys. This time Pinkathon had 3k walk, 5k run, 10k and 21k timed races.  Figuring out which queue you need to be in was confusing but soon after talking to few ladies, was able to get into the correct queue.

Everybody at the venue were looking very excited, they had come either in groups or with their family. Every few minutes was able to see the click sound or flash light. They did have a bike which was painted fully in pink color, it was looking kinda cute.

My turn came and I received my little pink bag which had bib, pink sister t-shirt, badge and a cute cap!

Little Pink bag with goodies ^_^

On Race day, (February'22) I started very early thinking there will be too much traffic and I may not be able to get the parking, I managed to reach the venue one and half hour before the reporting time. It was still dark and I was one of the early birds at the venue. 

There were very few people and few event photographers were present, slowly the crowd started to build up and people were as usual warming up for the race, clicking group pictures, I did meet a girl who was running her first race, and we exchanged few words and decided that we will meet after the race is done. 

As I had Lumia 720 and its camera sucks in low light, was thinking Pinks doesn't have a single good pic with the pink Jeep, but while surfing, I came across this pic of me from a Facebook post (: 

PC:   https://www.facebook.com/Flashbulbzz-Photography-335168289916845/timeline

Pinks in Pink Jeep

Finally the wait was over, announcement took place, after the speech was over the warm up sessions started. It was nice to see so many women exercising together. 

The Venue

Flag off took place and we started running slowly but soon I picked up my pace and started running with constant speed. It was really overwhelming to see the roads filled with only women for the first time.

Busy Running

The best part about this race was there was individual runners, family, corporate groups, NGO's and also teachers with differently abled students were present for the race in different categories. They all were equally excited for the event. I was happy to see them. 

The weather was good and encouragement from the people on the way made me keep my pace. Soon I crossed the finished line and collected medal and it was time to click a selfie (: again!

Selfie Time!

So this is how I did my first Pinkathon - India's biggest Women's Run!

My Maiden HM (Bengaluru Marathon 2014)

This happens to be my last post of this year (2014). This is the year when I started running and did my first ever 10K and  HM races. 

After completing my first 10K on May, I was so charged up and motivated seeing the crowd having runner of age 50+ years. So after doing a lot of research in net I came across Bengaluru Marathon page. Without even thinking twice I just registered for the HM on May 22nd, thinking I have 5 months in my hand to prepare for it. 

Well, this was the only race where I saw that there is perks for registering early. It was like the first 1000 registrations would be getting a free personalized training t-shirt. As I registered for the race way to early I was among those one thousand people who got personalized training t-shirt.

Personalized Training t-shirt

The best part about this Marathon was that this happened to be Bangalore city's first edition of it, and mine first edition of HM :) There were totally ten thousand participants spread across the various categories which was an overwhelming thing.

The another good thing about this marathon was they had promotional runs across the differnt cities like Bangalore, Delhi, Chennai, Hyderabad and Pune.

The next good thing about this marathon was they had many training runs scheduled in Bangalore. Day one of the training run started with 5K/10K distance and it went up to 35K till last day of training. There training runs were very well organized they had selected different venue for each training run (Kanterva, EGL, Sarjapur, KSIT, Nandi Hills). First one was of course in Kanteerva Stadium, I did attend this one. They made sure that the hydration is available during the race and did provide post race breakfast which was equally tasty and better than few other actual races which I had attended.  They did conduct 12 hour/ 24 hours challenge races too. 

The expo was scheduled at Sree Kanteerva Indoor Stadium on 16th and 17th October for Bengaluru runners. I went in the first day itself to collect mine. I got my race day kit, along with bib it had many other goodies like fridge magnet, t-shirt, spray, route details etc.  I made sure that I buy the parking coupon too. As bib was in my hand, was excited with the feeling that in two days I am gonna run my first HM. I sent pics of my bib to siblings and close friends.

Day before the race I selected my running gear and kept everything neatly, so that I don't forget the required things at home in hurry. Before the race day I tried to get a good sleep but then I couldn't as I was getting butter flies in my stomach.

Finally it was Race day (19' October 2014) and I managed to reach the venue early to avoid the last minute tensions of finding the venue. I was not the only one which was early to the venue there were others too. 

The Venue

First announcement was for the FM and after half and hour announcement for HM took place. Like other races they didn't have different bays allotted for the runner. There was only one entry point for everyone. 

Flag was lifted for the race and we all started moving slowly as it was really crowded. I was already prepared with my plan for the race, I had planned that I will stop at 4 aid stations 2 in first half and 2 in second half, and will go slow in the beginning and slowly will increase my pace. 

Everything was going according to my plan and was able to complete first half very easily. Once I was done with first half I was confident enough that I can complete the second half also easily. I was familiar with the route because I drive to some of this place every week, but running in familiar route had all together a different feeling. 

Route Map for HM

There was only one problem in this route that was Trinity junction which was as usual very busy but the police men and volunteers were there to help and guide the runners, but I did hear that some of guys who were doing FM did lost their ways at the end and did run more that what was required. Luckily I didn't phase this issue.

Busy doing what she likes ;)

As planned I took break at aid station between 6 to 7 km and then at 10 km mark, then at 15 km and at last between 18 to 19km. I did have to use cooling spray at 10 km mark as my ankle was hurting, but it didn't stop me from running. 

I was literally dancing with joy as I was approaching to the finish line, you can see that in pic below ;)

While Crossing the Finish Line

I complete my HM exactly in 2:18:11 time and collected my finisher medal, and it was the time for celebration. 

The Glory!

After the race when I was heading back to home, I got a call from an unknown number, and it was the courier boy asking me for my exact house location, he was like he has a parcel which needs to be delivered to your house. I started wondering if I had ordered anything online but it turned out to be a sweet surprise from Sumit to celebrate my first HM (:

I am little biased toward this event so I would say my experience was 5 out of 5 for this HM and I look forward to be a part of this event every year if possible!

My First ever Race Award (Celebration Mysore Run - 10K)

One day while surfing internet I came across this site http://indiarunning.com .

It had details of all the popular races of India for the current year and that's where I came to know about Celebration Mysore race!  

I thought this can be my first out station race and was so thrilled with this thought that I registered for it on July 31st.  Mysore is just 160 kms away from Bangalore, so I decided to drive there, finish race and drive back. I checked with Ranju if she is interested for the long drive over the weekend and she agreed.

We started from Bangalore on Saturday, September 06th. We passed through NICE road and then three major towns Ramanagara, Mandya & Srirangapatna. 

NICE Road

We took a break at CCD Mudugree and after entertaining our tummies we resumed back. I told Ranju if she want to take a nap, she can, she did took a nap without getting afraid as I was driving at the speed of 105 Kms per hour :)

Break Time

It was too much fun driving in Bangalore-Mysore highway.

Driving Selfie

The very first thing to do after reaching Mysore was to meet Nitesh and collect my BIB. We met Nitesh and went to expo location (Reliance Trends Store, Next to Hotel Regaalis, Vinobha Road, Mysore) using goggle maps. We collected my BIB and then went to see the race venue. The next thing was to look for a hotel to stay for a night, soon we were able to find a decent hotel to stay. 

We had some time in our hand so we decided to go for a dinner and a night show. Movie "Mary Kom" was running in the theatre, we got the tickets in PVR, was surprised to see that, because in Bangalore getting movie ticket on a weekend is so tough, you always need to pre-book it in advance.

Mary Kom!

We ate dinner, took few selfies and went inside the theatre. Watching Marry Kom turned out to be good for me as it gave me more motivation for the next day race ;) Once we were done with movie we headed back to the hotel to take rest. It was already late and we had to get up early.We chit-chatted with each other and didn't sleep until 2 am. 

Selfie Time

Next day I managed to wake up Ranju and Nitesh by 4:45 am. We got ready and headed to the venue. As this was the charity run my guess was right not many people came for the event from Bangalore. So I though there is a good chance that I may be able to secure a position in top 5 under my age category ;)

I did little warm-up before the race and when the flag off took place started running, it was nice to see that Ranju and Nitesh were cheering for me :)

The route was very scenic and it had good elevations too. Everything was going fine, but just after reaching 5K mark my left foot started hurting, so was limping with one foot, but then I remembered the lines *No Pain No Gain* and I just forgot about the pain and kept uttering to myself to just run run run....  And touched the finish line soon. 

Dil ye Jiddi hai!

After finishing the race I was sure that I am gonna be among top 3 in my category, so just waited for the award ceremony.

First Runner up

After the award ceremony we went back to hotel got ready and checked out. By the time we were done it was lunch time, so we decided to quickly finish lunch and head back to Bangalore. We were so hungry that we ended up going to Oyester Bay for the yummy lunch.

Lady busy eating (:

Once we were done eating we dropped Nitesh and headed back to Bangalore with a great satisfaction.

* The End Result *

My First Under an Hour 10K - (Bluemix Monsoon Marathon)

August last week was a long weekend because Ganesha Chaturthi was falling on August 29th which was a Friday. We *South Chi Rung Mug* had planned to meet at my place to have a small get together and next day to accompany me to the race. 

On Saturday we all went to Forum Value Mall to collect my BIB. First time it might have happned that there were 8 guys to collect one BIB, what a support :) 

*South Chi Rung Mug* PC: Nitesh

At night we had dinner, then played cards and chit-chated till late night. I had to get up early for the race so I went to bed around at 2:00 am but rest of the Janta had planned to do night out.  After two hours of sleep I woke up and got ready, Janta was still wide awake. We (I, Niran Da, Manisha, Ranju, and Sandeep) started from home to the race venue, locking rest of the Janta at home.

On the way I was feeling hungry and the only thing I can eat was banana before the race, so we just started looking out for any shops to be open. The venue was around 5 kms away and we saw a man unlocking his small shop, and the man next to him was having bananas in his basket, we parked our car at the corner of the road and one of us got down and crossed the road to buy bananas because the shop was at the other side of the road.

Mr. Milkha Singh was the chief guest for the event, he gave the inspirational speech. Once that was done everybody assembled at the start point for the race. 

The race started, and I enjoyed the running in this new route. 

On the way

This race was unique as the name suggested it was suppose to rain on that day which didn't happen, but they had artificial rain at finish line as an alternative to give the feel of Monsoon Marathon.

The Artificial Rain at finish line

The best part about this race was, it had India's heartthrob Milind Soman. One of the celebrity who looks equally hot in his 50s and so down to earth. He was not only surrounded with ladies but also with men, everybody wanted to get a pic with him so do I. After collecting medal I asked him if I can get a pic with him, he was so nice that he asked me where is your camera and put his arm around me *blush* and I got that day's the best picture of mine :D 

My Best Pic of the Day!

After the picture I asked him for his autograph on my BIB as well as Finisher Certificate.

BIB 

Finisher Certificate

Fun was not over yet, there was post race pool party arranged for runners. In portable pool we also had the Ice Bucket Challenge with Milind Soman. 

The Ice Bucket Challenge

Highlight from the event:

• Being my third race, I completed my 10K under 1 hour for the first time.
• A successful South Chi Rung mug meet after Holi.
• Picture and Ice Bucket Challenge with Milind Soman.

Total Paisa Vasul Day!