Transformation 1 MIN READ Jun 17, 2015

Ajay wanted to be fit

48/48 92kg > 82kg 26% > 22%

Ajay’s visit to the doctor gave him a reality-check. He realized that he needs to change his lifestyle. So he decided to become fit for him and his kids.

Why you decided to Transform?

I wanted to be fit for my kids. Recently when we went to the doctor for a regular check-up, my cholesterol levels were off the charts and that’s when it hit me that I had to lose the extra fat I had piled on all these years.

How did you accomplish your Goal:

I knew I had to join a gym but more importantly I knew I wanted a trainer who could understand me and my needs. Someone who could hand hold me in this journey. My goal was not to have a well cut body, I wanted to be fit. I wanted to improve my endurance levels. Once I started training I knew I would not look back.

Training routine that helped you achieve your Goals

Monday: Chest/ Abs

Flat bench press 4 X 10
Inclined bench press 4 X 10
Declined bench press 4 X 10
Machine pull over 3 X 10
Hammer press 3 X 10
Dips 3 X 10
Weighted sit ups 4 X 10

Tuesday: Back/ Traps

Bent over row 4 X 10
Deadlift 4 X 10
Pullover 4 X 10
Seated cable rows 4 X 10
Standing with wrist 4 X 10
Shrugs 6 X 10

Wednesday: Shoulder/ Abs

Military press behind back 4 X 10
Machine chest press 4 X 10
Dumbell lateral raise 4 X 10
Weighted plate front raise 4 X 10
Reverse peck deck 4 X 10
Reverse fly 4 X 10
Side crunches 4 X 10
Side bends 4 X 10

Thursday: Rest

Friday: Biceps/ Triceps/ Abs

Close grip bench press 4 X 10
Tricep push down 4 X 10
EZ bar skull crusher 4 X 10
Cable kick back 4 X 10
Hammer curl 4 X 10
EZ bar curl 4 X 10
Concentration curl 4 X 10
Standing with wrist curl 1 X failure

Saturday: Legs

Squats 4 X 15
Quad extension 4 X 15
Bulgarian squats 4 X 15
Leg curls 4 X 15
Stff leg deadlift 4 X 15
Air bike 4 X failure
Barbell twists 4 X failure
Side bends 4 X Failure



Dymatize hydrolized protein Dymatize BCAA ON Glutamine Vitamin Shoppe Fish oil

Suggestion for future transformers

Don’t reach a stage when there is no other option but to get fit. Anytime is the right time, the only think you need to be sure of is the will.
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