1 ) done back work out
dont focuss on bicesps ,,focuss with back wings.

2 use low weights
1 spider 10 kg
2 pully with 4 kg
3 vanchy thozhyal with 10 on each side
4 hyper with 2 kg ( while doing lift upper chest , this should effect from lower back )

1 i won't abuse myself from today ,,it gives me only tiredness ,cant focus on studies..
2 today done side lift for shoulder ..rember to lift ur deltoid while doing this

1 eggs good for weight loss.
2 i hate bollywood films

day jan 8 2011

At gym
==
1 while during seated calf rise ..it should shift 3 holes .
2 while doing standing calf rise ..bend ur knees on lifting and straight ur knees during downward motion
3 inclined leg press start with 80 kg first , then dont bend down so far..and tight the thighs always during motion . and dont let the momentam take over ur action.
4 do squat focusiing only on our seatings. while we sit tight r seatings maximum,,then while we up only focuss on seating..dont focus on thighs calf leg etc
5 while doing rest ur neck on bench ( inclined press ) ..chances for injury
6 on leg curl also focuss on thighs and lift with thighs , start with 25 kg and add 10 more