2 sets of 20 each : Mid row , lateral pulls, Pec fly, Reverse fly, elbow raise,wrist twist, Thigh crunches and reverse crunches, Calf raise, Leg press
2 sets of 50 of calf puches, arm raise
30 mins of treadmill
5 mins of Crosstread
3 sets of 10 counts : Ironman, Superman, and 3 other posture holds for which I dont know the names.
Whole body stretch 15 mins
Breakfast: 2 slices bread
Lunch: 1 cup rice, I cup dal
dinner: Butter naan and Malai kofta
I know all days of workout has been effectively neutralized now. Sigh!!