On November 5, 2024, I focused on building strength in my back and biceps with an intense workout session. I’ve been working out at Triangular Fitness Gym in Borivali West, where I train with my personal trainer, Mr. Vaibhav Kolekar—the gym’s owner. Mr. Kolekar has been guiding my fitness journey with a tailored program for strength and endurance. For those interested in a personalized fitness plan, you can reach him at +91 9321532525.

Here’s a detailed breakdown of my day, from pre-workout routines to the exercises that targeted my back and biceps.

Morning Routine and Pre-Workout Nutrition

I woke up at 10:00 AM after sleeping at 1:15 AM and began my day with some key supplements and a light snack for energy:

• 1 scoop of whey protein with water: Protein to prep my muscles for the workout.
• 1 scoop and 1 tablet of a fat burner: To enhance metabolism.
• 1 banana: A quick carb boost for immediate energy.
• ¾ scoop of pre-workout: For added focus and stamina during my workout.

This pre-workout mix fueled my body and prepared me for an intense session.

Back Workout Routine

1. Back Lat Pulldown (Close Grip)

This exercise targets the lats, which are crucial for back width.

• 60 pounds: 20 reps to activate the muscles.
• 90 pounds: 10 slow reps and 10 fast reps to fully engage the back.
• 120 pounds: 15 normal reps to build endurance.

The close grip helped strengthen my inner back, allowing for a more comprehensive back workout.

2. Close Grip Lat Pulldown on Double Pulley with Arched Back

This variation uses a circular motion with an arched back, focusing on a different angle of the lats.

• 60 pounds: 15 reps to warm up.
• 70 pounds: 15 reps with moderate intensity.
• 80 pounds: 12 reps to push the muscles further.

The circular motion increased muscle activation and added depth to the back muscles.

3. Cable Bent-Over Row

Bent-over rows build the upper and middle back and enhance back thickness.

• 60 pounds: 15 slow reps and 5 fast reps.
• 100 pounds: 10 slow reps and 5 fast reps.

Controlled, slow reps helped activate the muscles deeply, while fast reps added endurance.

4. Cable Seated Row

Seated rows target the middle back, building muscle density.

• 140 pounds: 15 reps with a hold.
• 170 pounds: 15 reps to increase strength.
• Drop Set (200-140-110 pounds): 8 reps, 12 reps, and 15 reps to finish.

This drop set challenged my muscles under fatigue, helping build endurance and resilience.

5. Cable Close Grip High Pull

This exercise activates the upper back, traps, and rear shoulders.

• 170 pounds: 15 reps to warm up.
• 200 pounds: 12 reps for added resistance.

The high pull improves upper back strength and promotes a well-rounded physique.

6. Pulley Shrugs

Shrugs are great for building the trapezius muscles, contributing to shoulder and neck strength.

• 90 pounds: 20 reps to warm up.
• 120 pounds: 15 reps with added resistance.
• 150 pounds: 12 reps to finish strong.

Pulley shrugs allowed for a full range of motion, providing strength and shape to my traps.

Biceps Workout Routine

7. Machine Bicep Curls

Machine curls isolate the biceps, providing a controlled way to build strength.

• 50 pounds: 20 reps to engage the muscles.
• 70 pounds: 15 reps to add intensity.

These curls help shape and strengthen the biceps, setting a foundation for muscle growth.

8. Machine Hammer Curl

Hammer curls build arm thickness by working the biceps and forearms.

• 50 pounds: 20 reps to complete the bicep session.

This exercise strengthens the entire arm, promoting muscle balance and definition.

Forearm Workout

A good back and biceps day also includes forearm exercises to improve grip strength and stability.

1. Forearm Curls: 2 sets with 5 kg weights, 20 reps for each hand. This helped me build endurance and strength in the forearms.
2. Dumbbell Hold:
   • 35 kg: Held for 30 seconds.
   • 40 kg: Held for 25 seconds.

The dumbbell hold exercises strengthened my grip, which is essential for lifting heavier weights.

Post-Workout and Nutrition

Stretching and Cool Down

After finishing my workout, I spent time stretching to prevent soreness and improve flexibility.

Post-Workout Meal

At 12:45 PM, I had 1 scoop of whey protein to help with muscle recovery and repair.

Lunch

At 1:15 PM, I enjoyed a chapati egg wrap with 3 eggs, vegetables, and hummus. This meal was packed with protein, carbs, and essential nutrients, perfect for post-workout recovery. Full Recipe.

Reflections on the Day

Training at Triangular Fitness Gym with Mr. Vaibhav Kolekar’s guidance has been instrumental in reaching my fitness goals. The combination of targeted exercises and proper nutrition has helped me make significant progress in strength and endurance. A structured workout, complemented by the right diet and a knowledgeable trainer, is essential for anyone looking to advance in their fitness journey.

If you’re looking for guidance, reach out to Mr. Vaibhav Kolekar at +91 9321532525 to start your own personalized fitness plan.