Cardio & Upper Legs

Panatta Leg Pess:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg (440lbs) x 10 reps
5. 250kg (550lbs) x 10 reps
6. 300kg (660lbs) x 6 reps

Iso-lateral Leg Extensions L/R:
1. 10kg x 12 reps
2. 12,5kg x 12 reps
3. 15kg x 10 reps
4. 17,5kg (39lbs) x 6 reps

Lying Leg Curls:
1. 27,5kg x 15 reps
2. 35kg x 12 reps
3. 42,5kg x 10 reps
4. 50kg (110lbs) x 6 reps

MTS Crunches:
1. 45kg x 30 reps
2. 55kg x 20 reps
3. 65kg (143lbs) x 20 reps
4. 75kg (165lbs) x 15 reps
( I think I developed an Inguinal hernia)
#blog #bodybuilding #fitness

I started the new year by getting sick. It went on for ~6 weeks, and I didn't have it in me to train in the gym.

I managed to train 5 times in January, and 0 times in February. I got better mid-February and took a couple extra weeks for recovery.

Now we're halfway through March and I've trained 6 times. Trying to keep up the momentum... Reestablishing the habit is always the hardest part of training. Once I'm at the gym, the rest is easy.

#gym #powerlifting #bodybuilding

Shoulders, Calfs & Cardio

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 6 reps

Seated Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 12 reps
4. 15kg (33lbs) x 8 reps

Barbell Front Raises:
1. 10kg x 14 semi-static/pylometrical reps
2. 15kg x 12 semi-static/pylometrical reps
3. 20kg (44lbs) 8 semi-static/pylometrical reps
4. 20kg x 6 semi-static/pylometrical reps

Standing Dumbbell Laterals L/R:
1. 5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg (28lbs) x 10 reps

Seated Calf Machine:
1. 25kg  50 reps
2. 35kg x 40 reps
3. 45kg x 30 reps
4. 55kg (121lbs) x 20 reps

Standing Calf Machine:
1. 45kg x 40 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
4. 75kg (165lbs) x 20 reps

Panatta (Leg Press) Calf Extensions:
1. 50kg x 35 reps
2. 75kg x 30 reps
3. 100kg x 25 reps
4. 125kg (276bs) x 20 reps

10 minutes if srretching

2vx 30 munutes of brisk walking.
#blog #bodybuilding #fitness #mentalhealth

Chest, Abs & Cardio

Supersets Lying Ab Crunches & Pushup (feet elevated):
1. 100  & 40 reps
2. 100 & 40 reps
3. 100 & 30 reps
4. 100 & 35 reps

Proceding with supersets but no elevation of my fett:
1. 100b& 25 reps
2. 100 & 25 reps
3. 100 & 25 reps
4. 100 & 20 reps

Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 8 reps
4. 30kg x 8 reps

Seated Cable Motion Presses:
1. 30kg x 15 reps
2. 35kg x 15 reps
3. 42,5kg x 10 reps
4. 42,5kg (94lbs) x 10 reps

2 x 30 minutes of Cardio
#blog #bodybuilding #fitness

Back, Posterior Delts & Cardio

Rings Pullups:
8, 9, 6 & 6 reps

Cable Row:
1. 60kg x 12 reps
2. 70kg x 10 reps
3  80kg x (176lvs) x 8 reps
4. 90kg (198lbs) x 6 reps

Cablw Low Row:
1. 25kg x 15 reps
2. 32,5kg x 12 reps
3. 40kg (88lbs) x 10 reps
4. 47,5kg (105lbs) x 8 reps

Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 8 reps
4. 80kg (176lbs) x 6 reps

Supine DRAX Row:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 8 reps

Supine Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg (28lbs) x 8 reps

Reversed Peckdeck Flyes:
1. 32kg x 12 reps
2. 40kg x 10 reps
3. 47kg (104lbs) x 8 reps
4. 55kg (121lbs) x 6 reps

Treadmill:
40 minutes, 340 calories

10 minutes of stretching.
#blog #bodybuilding #fitness

Rahul Crowned 14th Mr Chandigarh, Set to Compete in Nationals Next Month in Indore.

https://aliyesha.com/sub/articles/news/display/pb_bodybuilding_competition_2026

#MrChandigarh #Bodybuilding #Fitness #NationalChampionship #Sports #Physique #FitnessMotivation #News

Enjoy tracker free reading with us. #privacy #privacymatters

Shoulders, Calfs & Cardio

Seated Dumbbell Laterals:
1. 5kg x 50 reps
2. 7,5kg x 40 reps
3. 10kg (22lbs) x 30 reps
4. 12,5kg (28lbs) x 20 reps

Overhead Dumbbell Presses
1. 12,5kg x 30 reps
2. 20kg (44lbs) x 15 reps
3. 25kg (55lbs) x 8 reps
4. 25kg x 6 reps

Standing Dumbbell Laterals L/R:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg (28lbs) x 10 reps
4. 15kg (33lbs) x 6 reps

Bodyweight Standing Calf Raises:
300 reps

Stationary Bike:
300 calories, 34 minutes
#blog #bodybuilding #fitness