Cycle 5, Week 4, Day 1

Deadlift 60kgx5x5 70kgx5 80kgx5 superset with
DB Curls 12kgx8x8x8

DB Rows 30kgx10x10x10 superset with
SLDL 40kgx12x12x12

Pull Ups bwx10x10x7 superset with
Rear Raises 7kgx12x12x10

Decline Sit Ups bwx20x20x20 superset with
Hyperextensions bwx12x12x12

Sled Striding 7 Passes

Cycle 5, Week 3, Day 4

Military Press 47.5kgx5 55kgx3 60kgx2

Assistance:
Military Press 40kgx10x10x7x3 35kgx8x3 30kgx10
Weighted Pull-Ups 10kgx9x9x8x7x7
Dave Tate Tricep Press 20kgx10 30kgx10 35kgx10 40kgx10x10
Rear Delt Raise 10kgx12x12

GPP:
Sled Pulls/Drags 7 passes

Cycle 5, Week 3, Day 3

Squats 70kgx5 80kgx3 90kgx4x1

Assistance:
Squats 70kgx10x10x10x10x10
Hyperextensions 5kgx10x10x10x10x10 superset with
DB Sit ups 15kgx10x10x10x10x10

BB Complex
20kg, 30kg, 35kg

Cycle 5, Week 3, Day 2

Bench 67.5kgx5 77.5kgx3 87.5kgx2 (last one assisted)

Assistance:
Weighted Dips 20kgx10x10x10x10x10
DB Rows 36kgx20x5x4 (RP)
Lat Raises 10kgx16x4x4 (RP)

Tabata Rowing, tennis, 1 set of DeFranco 12kg KB Complex

Cycle 5, Week 3, Day 1

Deadlift 107.5kgx5 122.5kgx3 137.5kgx2

Assistance:
Sumo Deadlift 75kgx10x10 80kgx10x10 85kgx10
Side Bends 30kgx10x10x10x10x10 superset with
Hyperextensions bwx7x7x7

GPP:
Weighted Backpack Clean and Squat (5 reps) - to - Shuttle Sprints x8 sets

Cycle 5, Week 2, Day 4

Military Press 45kgx3 52kgx3 57.5kgx7

Assistance:
Military Press 40kgx10x10x10 30kgx10x10
Weighted Pull-Ups 10kgx10x8x8x8x8 superset with
Tricep Pushdowns 50kgx12x11x10x10

75 Push-Ups

Cycle 5, Week 2, Day 3

Squats 65kgx3 75kgx3 85kgx5

Assistance:
Squats 65kgx10x10x10x10x10
Hyperextensions bwx10x10x10x10 5kgx10 superset with
DB Sit Ups 12.5kgx10x10x10x10 15kgx10

30kg sandbag sled drags x 7 passes

Cycle 5, Week 2, Day 2

Bench 62.5kgx3 72.5kgx3 82.5kgx8 (assisted)

Assistance:
Weighted Dips 20kgx10x10x10x10x10
Kroc Rows 36kgx10x16x10

Defranco DB Complex 3 sets

Extra: Tennis in the evening

Cycle 5, Week 2, Day 1

Deadlift 100kgx3 115kgx3 130kgx5

Assistance:
Sumo Deadlift 70kgx10 75kgx10x10 80kgx10x10
Single Leg DB 10kgx10 12kgx10 15kgx10
Side Raises 30kgx10x10x10
Hanging Leg Raises bwx10

Sled Pulls/Drags 7 passes

Cycle 5, Week 1, Day 4

Military Press 42.5kgx5 47.5kgx5 55kgx9

Assistance:
Military Press 40kgx10x10 35kgx7x2 30kgx10x10
Pull Ups 10kgx8x8x8x8x8

Sled Pulls and drags 4 pass warm ups + 4 passes

Cycle 5, Week 1, Day 3

Squats 60kgx5 70kgx5 80kgx8!

Assistance:
Squats 65kgx10x10x10x10x10
Hyperext bwx10x10x10x10x10 superset with
DB Sit ups 12.5kgx10x10x10x10x10

Sled drags and pulls x6 passes

Cycle 5, Week 1, Day 2

Bench 60kgx5 70kgx5 77.5kgx7x2

Assistance:
Weighted Dips 20kgx10x10x10x10 bwx11
DB Rows 36kgx10x10x10x10x10

Cycle 5, Week 1, Day 1

Deadlift 92.5kgx5 107.5kgx5 122.5kgx8

Assistance:
Sumo Deadlift 70kgx10x10 75kgx10 80kgx10x10
Side Raises 30kgx10x10x10x10x10

Sled pulls and drags

Rest Day/Cardio

6.5km jog

Cycle 4, Week 3, Day 3

Squats: 67.5kgx5 77.5kgx3 87.5kgx4

Assistance:
Squats: 65kgx10x10x10x10x10
SLDL 70kgx10x10x10x10x10 superset with
DB Sit Ups 12.5kgx10x10x10x10x10

Rest Day/Cardio

6km jog to wesley's place

Cycle 4, Week 3, Day 2

Bench: 67.5kgx5 75kgx3 85kgx4

Assistance:
Weighted Dips: 20kgx10x10x10x7, bwx11
DB Rows: 36kgx10x10x10x10x10

Sled Pulls 8 trips

Cycle 4, Week 3, Day 1

Deadlift 105kgx5 117.5kgx3 132.5kgx4

Assistance:
Sumo Deadlift 70kgx10x10x10 80kgx10x10
Single Leg DB Squats 10kgx10x10x10x10x10
Side Raises 30kgx10x10x10

GPP:
Sleds; sprinter drags x8 times

Cycle 4, Week 2, Day 4

Military Press: 42.5kgx3, 50kgx3, 55kgx8

Assistance:
Military Press: 35kgx10x10 32.5kgx10 25kgx10
Pull Ups 10kgx8x8x8x8x5x3 bwx5

Cycle 4, Week 2, Day 3

Squats: 62.5kgx3 72.5kgx3 82.5kgx3x2

Assistance:
Squats 65kgx10x10x10 62.5kgx10x10
SLDL 65kgx10x10x10x10x10 superset with
DB Crunches 12.5kgx10x10x10x10x10

Cycle 4, Week 2, Day 2

Bench: 62.5kgx3 70kgx3 80kgx6

Assistance:
Weighted Dips: 15kgx10x10x10x10x10
DB Rows: 35kgx10x10x10 30kgx10x10
1 set of DB Complex

Cycle 4, Week 2, Day 1

Deadlift: 97.5kgx3 112.5kgx3 125kgx6

Assistance:
Sumo Deadlift 65kgx10x10x10 70kgx10x10
Single Leg Squats 10kgx10x10x10x10x10 superset with
Side Bends 27.5kgx10x10 25kgx10x10x10

Cycle 4, Week 1, Day 4

Military Press: 40kgx5 45kgx5 52.5kgx9

Assistance:
Press: 35kgx10 32.5kgx10 30kgx7 25kgx10x10
Pull Ups 10kgx8x8x8x8 superset with
Lat Raises 10kgx10 7.5kgx10x10x10

Cycle 4, Week 1, Day 3

Squats 60kgx5 67.5kgx5 77.5kgx7

Assistance:
Squats 65kgx10x10x10x10x10
SLDL 65kgx10x10x10x10x10 superset with
10kg DB Situps (Straight-Legged)

Cycle 4, Week 1, Day 2

Bench: 57.5kgx5 67.5kgx5 75kgx10

Assistance:
Weighted Dips 60kgx10x10x8 50kgx7 bwx10
DB Rows 35kgx10x10x10x10 30kgx10

DB Complex: 2 sets

Cycle 4, Week 1, Day 1

Deadlift: 90kgx5 105kgx5 117.5kgx10

Assistance:
Sumo Deadlift: 60kgx10 65kgx10 65kgx10 70kgx10 70kgx10
Single Leg DB Squats: 10kgx10 12.5kgx10x10x10x10
Side Raises: 27.5kgx10x10x10 30kgx10

Deload Day 2

Bench 40kgx5 45kgx5 50kgx5

Assistance:
Bench 45kg x10x10x10 super set with
BB Rows 40kg x10x10x10

C2 Rower, Tabata Intervals

Cycle 3, Deload, Day 1

Jog 5km morning

Deadlift 60kgx5 70kgx5 80kgx5
followed by 70kgx10x10x10 superset with
Pull-ups bwx10x9x7

Hanging knee raises x10x10x10

Rest Day

5km jog

Cycle 3, Week 3, Day 3

Squats: 67.5kgx5 75kgx3 85kgx4

Assistance:
Squats: 65kgx10x10x10x10 62.5kgx10
SLDL: 70kgx10x10x10x10x10 superset
DB crunches 15kgx10x10x10x10x10

Cycle 3, Week 3, Day 2

Bench 65kgx5 72.5kgx3 82.5kgx5

Assistance:
Bench 60kgx10x10x10x7x3 50kgx10
DB Rows 27.5kgx10 30kgx10 35kgx10x10x10
Pull-Ups 20kgx6 15kgx5 10kgx3 bwx3
Pushup Smith Machine Finisher

Rest Day

5km jog

Cycle 3, Week 3, Day 1

Deadlift 100kgx5 112.5kgx3 127.5kgx5

Assistance:
Deadlift: 87.5kgx10x10x10x10 80kgx10
Hanging Leg Raises "straight leg"x10x10x10x10 "knees"x10
Hammer Curls 12.5kgx8x8

Cycle 3, Week 2, Day 3

Squat: 62.5kgx3 70kgx3 80kgx6

Assistance:
Squat 62.5kgx10x10x10x10x10
Snatch Grip Deadlift 62.5kgx10x10x10x10x10
Dumbbell Sit Ups 12.5kgx20x13x10

Cycle 3, Week 2, Day 2

Bench: 60kgx3, 70kgx3, 77.5kgx8

Assistance:
Bench 60kgx10x10x7x3 55kgx7x3 50kgx10
DB Rows 35kgx10x10x10x10x10

Off Day

7am jog. 5km

Cycle 3, Week 2, Day 1 (Sunday)

Deadlift 92.5kgx3, 107.5kgx3 120kgx8

Assistance:
Deadlift 85kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

Cycle 3, Week 1, Day 4

Military Press 37.5kgx5 45kgx5 50kgx11

Assistance:
Military Press: 35kgx10x10x10 30kgx10x10
Pull-Ups 10kgx8x8x8x8x7x5x5x1

Cycle 3, Week 1, Day 3

Squats: 57.5kgx5, 67.5kgx5, 75kgx7x6 (had toe cramps)

Assistance:
Squats 60kgx10x10x10x10x10
Snatch-Grip Deadlifts: 60kgx10x10x10x7x10 (toe cramps wtf)
Side Bends: 20kgx12x12x12

Cycle 3, Week 1, Day 2

Bench: 55kgx5 65kgx5 72.5kgx12

Assistance:
Bench: 60kgx10x8x2x5x3, 55kgx7x3x7x2x1
DB Rows: 32.5kgx10x10x10x10x10

Cycle 3, Week 1 , Day 1

Deadlift: 82.5kgx5 100kgx5 112.5kgx12

Assistance:
Deadlift: 82.5kgx10x10x10x10x10
Front Squats: 40kgx10x10x10x10x10 superset with
Hanging Knee Raises: bwx10x10x10x10x10

Cycle 2, Week 4, Day 3

Squats 40kgx5 50kgx5 60kgx5
Military Press 20kgx5 20kgx5 40kgx5

Assistance:
Circuit 1:
Squats 40kgx12x12x12
Standing DB Press 12.5kgx12x12x12
Pull-Throughs 45kgx12x12x12
Pull-Ups bwx10x10x10
Decline Sit-Ups x12x12x12

Circuit 2:
Tricep Machine Extensions 30kgx12x12x12
Hammer Curs 12.5kgx10 10kgx12x10
Lat Raises 6kgx12x12x12

Weight 64.14kg..Surprisingly

Cycle 2, Week 4, Day 2

Bench Press: 40kgx5 45kgx5 50kgx5

Assistance:
(Circuit - no rest)
Bench Press 40kgx12x12x12
BB Rows 40kgx12x12x12
Tricep Dips bwx12x12x12
Lat Pulldowns 32.5kgx12x12x12
Crunches bwx12x12x12

Cycle 2, Week 4, Day 1

Deadlift: 60kgx5 70kgx5 80kgx5

Assistance:
Deadlift 60kgx10x10x10 superset
Pull-Ups bw x10x8x7

Plate Swings/Overhead Squats 10,9,8,7,6,5,4,3,2,1 (was hell)

Cycle 2, Week 3, Day 4

Military Press: 42.5kgx5 52.5kgx3 57.5kgx8

Assistance:
Military Press 35kgx10x10 32.5kgx10 30kgx10x10
Pull-Ups 10kgx8x8x8x8x5x5x4x4
Triceps Smith Madness

Cycle 2, Week 3, Day 3

Squats: 65kgx5 72.5kgx3 82.5kgx6...

Assistance:
Squats: 60kgx10x10x10x10x10
SLDL: 70kgx10x10x10x10x10

Cycle 2, Week 3, Day 2

Bench: 62.5kgx5 70kgx3 80kgx6....

Assistance:
Bench 60kgx10x10x10 55kgx10 50kgx10
DB Rows 30kgx10 32.5kgx10 35kgx10 37.5kgx10x10

GPP

Hill Sprints x14

Cycle 2, Week 3, Day 1

Deadlift: 97.5kgx5 110kgx3 122.5kgx7

Assistance:
Deadlift 82.5kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

Active Recovery

Ran to Princes Park 2 rounds.

Cycle 2, Week 2, Day 4

Military Press: 40kgx3, 45kgx3, 50kgx11x1

Assistance:
Military Press 30kgx10x10x10x10x10
Chin-Ups 10kgx8x8x8x8 bwx8
Tricep Pushdown 20kgx12 25kgx10 30kgx8 superset with
Lat Raises 10kgx12 12.5kgx10x8

GPP

Hill Sprints x14

Cycle 2, Week 2, Day 3

Squats: 60kgx3 70kgx3 77.5kgx9

Assistance:
Squats: 60kgx10x10x10 57.5kgx10x10
SLDL: 67.5kgx10x10x10x10x10
Decline Sit-Ups bwx15x15x15

Cycle 2, Week 2, Day 2

Bench: 57.5kgx3 67.5kgx3 75kgx10

Assistance:
Bench 60kgx10x10 55kgx10 50kgx10x10
Kroc Rows 32.5kgx27x8

GPP

Hill Sprints x14

Cycle 2, Week 2, Day 2

Deadlift 90kgx3 102.5kgx3 115kgx11!

Assistance:
Deadlift 80kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

BB Complex 4 sets

Cycle 2, Week 1, Day 4

Military Press: 35kgx5 42.5kgx5 47.5kgx12

Assistance:
Military Press 30kgx10x10x10x10 25kgx10
Pull-Ups bwx10x10x10x10x10!

10 x 100m sprints + 1.6km jog home

GPP

Hill Sprints x 10

Cycle 2, Week 1, Day 3

Squats: 55kgx5 65kgx5 72.5kgx10

Assistance:
Squats: 55kgx10x10x10x10x10
SLDL: 65kgx10x10x10x10x10

Intervals on treadmill

Cycle 2, Week 1, Day 2

Bench: 55kgx5 62.5kgx5 70kgx13

Assistance:
Bench 60kgx10 50kgx10x10x10x10
Kroc Rows 30kgx31

Finisher: 3:30s of Burpees/Pull-ups

GPP

Hill Sprints x 12

Cycle 2, Week 1, Day 1

Deadlift 82.5kgx5 97.5kgx5 110kgx11!!

Assistance:
Deadlift 77.5kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

Tabata Thrusters 20kgx12x10x8x6x4x4

Rest/Cardio

Long run to Princes Park, 7km

Cycle 1 Week 4 Day 3

Squats 40kgx5 45kgx5 50kgx5 superset with
Pull-throughs 45kgx10x10x10

Military Press 20kgx5 27.5kgx5 32.5kg x5 superset with
Pull-Ups bwx10x10x10

Assistance:
Tullamarine Complex 3 sets

Cycle 1, Week 4, Day 2

Deload

Bench: 20kgx5 40kgx5 50kgx5

Assistance:
Bench 42.5kgx10x10x10 superset
Chin Ups bwx10x10x10

Tabata Rowing: 9 intervals

Seated Rows 25kgx10x10x10 superset with no rest
Elevated Push Ups bwx10x10x10

Rest Day, Long Run

7km jog to Princes Park

Cycle 1, Week 4, Day 1

Deadlift 50kgx5 62.5kgx5 70kgx5

Assistance:
Deadlift 60kgx10x10x10 superset with
Hanging Knee Raises BWx10x10x10

Complex Barbell, 5 sets

Rest Day

Resting today, preparation for deload week.

Going to focus more on cardio.
2 x Hill Sprints with a moderate cool down jog on off days.
Metabolic Complexes with tabata rowing on workout days

Cycle 1, Week 3, Day 4

Military Press 40kgx5 45kgx3 50kgx11

Assistance:
30kgx10x10x10 25kgx10 20kgx10
Pull-Ups BWx10x10x10x10x8x7
Lat Raises 10kgx12 superset with
Pull-Ups BWx6

Ran to the gym and back. Roughly 2km

Active Recovery

5km jog

Cycle 1, Week 3, Day 3

Squats 62.5kgx5 70kgx3 80kgx6

Assistance:
Squats 55kgx10x10x10x10x10
SLDL 65kgx10x10x10x10x10

Rowing Tabata

Cycle 1, Week 3, Day 2

Bench 60kgx5 70kgx3 77.5kgx10!

Assistance:
Bench 60kgx10 50kgx10x10 45kgx10x10
Kroc Rows 30kgx29
Cable Pull-Aparts, 5kg(a side)x12x12x12
superset with
Wide-Grip Pull Ups bwx6x6x5x6

Stretched at the dips station

Rest Day, GPP

Hill Sprints x9

Cycle 1, Week 3, Day 1

Deadlift 92.5kgx5 105kgx3 117.5kgx9!

Assistance:
Deadlift 77.5kgx10x10x10x10x10
Hanging Knee Raises bwx10x10x10x10x10

Cycle 1, Week 2, Day 4

Military Press 37.5kgx3 42.5kgx3 47.5kgx11

Assistance:
Military Press 30kgx10 25kgx10x10 20kgx10x10
Pull-Ups BW x10x10x10x10x8x4

Rest Day, GPP

Did 11 Hill Sprints and a 1.6km jog home.

Cycle 1, Week 2 , Day 3

Squats 57.5kgx3 67.5kgx3 75kgx12

Assistance:
Squats 52.5kgx10x10x10x10x10
SLDL 62.5kgx10x10x10x10x10

Tulla Complex 3 sets with 10kg

Cycle 1, Week 2, Day 2

Bench 57.5kg x3 65kgx3 72.5kgx11

Assistance:
Bench 60kgx10 50kgx10 45kgx10 40kgx10x10
Kroc Rows 30kgx27
Wide Grip Chin Ups bwx5x5x5x5

Rest Day, GPP work

Hill Sprints 9 times.

Cycle 1, Week 2, Day 1

Deadlift 87.5kgx3 100kgx3 112.5x9

Assistance:
Deadlift 75kgx10x10x10x10x10
Hanging Leg/Knee Raises x10x10x10x10x10

2 sets of Tulla Complex with 10kg

Cycle 1, Week 1, Day 4

Military Press 35kgx5 40kgx5 45kgx11

Assistance:
Military Press 32.5kgx10x10 27.5kgx10 25kgx10 20kgx10
Pull-Ups:(total 50), x10x10x10x7x6x5x3

Jogged back

Cycle 1, Week 1, Day 3

Squats 55kgx5 62.5kgx5 72.5kgx11

Assistance:
50kgx10x10x10x10x10
SLDL 60kgx10x10x10x10x10

Cycle 1, Week 1, Day 2

Bench 52.5kgx5 60kgx5 70kgx12

Assistance:
Bench 60kgx10 55kgx10 50kgx8 45kgx8 40kgx10
Kroc Rows 30kgx23

Cycle 1, Week 1, Day 1

New Training Log for 5/3/1 with "Big But Boring"

Deadlift 80kgx5 92.5kgx5 105kgx10

Assistance:
Deadlift 75kgx10x10x10x10 70kgx10
Hanging Leg Raises 5 sets of 10

Week 9 (Day 1)

Final Weight: 61.66kg

Week 8 Day 7 (Sunday)

Tension Workout #2

Ran in the morning around 4.7km
Pull-Ups 2 sets of 10
Dips 2 sets of 12

Leg Extension 60kgx12x11
Leg Curls 30kgx12 35kgx12
Military Press 40kgx9x9 superset with
Seated Rows 50kgx9x9
CG Bench 50kgx10x10 superset with
Hammer Curls 15kgx10 12.5kgx10

Week 8 Day 5 (Friday)

Tension Workout #1

Squats 70kgx9x8
Single Leg Curls 20kgx10x10
BB Bench 60kgx10x10
BB Rows 50kgx10x10
Lat Raises 12.5kgx8x8
Hanging Leg Raises bwx9x9
Lat Pulldowns 67.5kgx9
Dips bwx15

Weight: 62.42kg

Massive drop, maybe due to depleted state for 5 days.
5 more days to go before last carb up.
Abs are very defined unflexed.
Feels like my strength is slipping, but hopefully it will all be back in SG.

Diet is pretty much the same all the way till carb up

Meal 1: Tuna with 2 Eggs
-1 slice of raisin toast with butter on some days, especially work out days
Meal 2: Chicken Breast with 1 Egg
Meal 3: Cottage Cheese with Chicken Breast

Week 8 Day 2 (Tuesday)

Depletion Workout #2

Same as Monday, using machine son the 2nd floor

Diet:
Meal 1: Tuna with 1 slice of raisin toast (18P 15C)
Meal 2: 2 Eggs (13P 10F)
Meal 3: Chicken Breast with 1 Egg (55P 7F)
Meal 4: Chicken Breast with Cottage Cheese (30P 5C 4F)
Total: 116P 20C 21F = 733 Cal

Week 8 Day 1 (Monday)

Depletion Workout #1

All machines on 2nd floor

no cardio

great rippedness.

Week 7 Day 6 (Saturday)

Power Workout

Deadlift 120kgx3 135kgx1 (dropped 1 rep)
Bench 80kgx3x3x3x3x3 60kgx12
Front Squats 70kgx4x5x5x5x5 superset
Hanging Knee Raises bwx10x10x10x10
DB Rows 37.5kg x7x7x7 superset
Standing DB Press 15kgx8x8x8

Carb Up: around 750g

Diet:
Meal 1: Dried Apricots with 2 Whole Eggs and Coffee (13P 10C 10F)
Meal 2: Stir Fried Minced Beef with Broccoli on Curry Rice (75P 90C 30F)
Meal 3: Stir Fried Minced Beef with Broccoli (60P 10F)
Meal 4: Tuna with 1 Whole Egg (20P 4C 5F)
Total: 168P 104C 55F = 1583 Cal

Week 7 Day 4 (Thursday)

Tension Workout

Squats 70kgx11x11
Pull-Throughs 55kgx12x12
DB Flat 32.5kgx9x8
DB Rows 32.5kgx10x11
Leg Extensions 67.5kgx11x12
Leg Curls 55kgx11x12
Incline Bench 60kgx8x7 (Bad)
Weighted Pull-Ups 15kgx8x8
Machine Shoulder Press 25kgx12 30kgx12
Triceps Machine 32.5kgx12x12 superset
Hammer Curls 12.5kgx10x10

Weight: 63.14kg !
The 'Whoosh' effect finally kicked in on my 7th week.

Looks like I reached my target weight before my last 1 and half weeks of contest prep style finishing.

Week 7 Day 2 (Tues)

Depletion Workout #2

Leg Press 70kgx20x20x20
Leg Curls 25kgx20x20x19
Flat DB Press 15kgx20x20x18
Lat Pulldowns No.3x20x20x20
Lat Raises 6kgx20x20x20 superset
Decline Sit Ups 6kgx20x20x20
Tricep Pushdowns 32.5kgx20x20
BB Curls 15kgx20x20
Leg Press 70kgx20x20x20
Leg Curls 25kgx20x20x18
Machine Flies 10kgx20x20x16
Lat Pulldowns No.3x20x20x20
Lat Raises 6kgx20x20x20 superset
Decline Sit-Ups 6kgx20x20x20
Tricep Pushdowns 32.5kgx20x19
BB Curls 15kgx20x20

Cardio: 30mins, 4.45km

Diet:
Meal 1: Tuna with 1 Whole Egg (20P 4C 4F)
Meal 2: 2 Egg Whites (10P)
Meal 3: Chicken Breast (28P 4F)
Meal 4: Chicken Breast and Cottage Cheese (45P 6C 5F)
Total: 103P 10C 13F = 569 Cal

Week 7 Day 1 (Monday)

Depletion Workout #1

Leg Press 70kgx20x20x20
Leg Curls 25kgx20x20x19
DB Press 15kgx20x20x18
Seated Rows 25kgx20x20x20
Lat Raises 6kgx20x20x20 superset
Decline Sit Ups 6kgx20x20x20
Tricep Pushdowns 32.5kgx20x20
BB Curls 15kgx20x20
Leg Press 70kgx20x20x20
Leg Curls 25kgx20x20x18
Machine Press 15kgx20x20x18
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20 6kgx20x20 superset
Decline Sit Ups 5kgx20 6kgx20x20
Tricep Pushdowns 32.5kgx20x18
BB Curls 15kgx20x20

Cardio: 31min (4.9km)

Diet:
Meal 1: Tuna with 1 Whole Egg and 1 Egg White (26P 4C)
Meal 2: Tuna with 1 Egg White (19P 4C)
Meal 3: Chicken Breast stuffed with Garlic (23P 1F)
Meal 4: Chicken Breast with Cottage Cheese (40P 4C 2F)
Total: 108P 12C 3F = 507 Cal

Shoulders and lower abs look slight more defined.

Week 6 Day 6 (Sat)

Power Workout

Deadlift 120kgx3 135kgx2
BB Bench 80kgx4x3x3x3 60kgx12
Front Squats 70kgx5x5x5x5x5
DB Rows 37.5kgx6x6x6 superset
CG Bench 70kgx6x6x6
Pull-Ups bwx12

Carb Up was good, didnt feel bloated in the morning

Diet:
Meal 1: Dried Apricots, Coffee, 1 Whole Egg, 1 Egg White (11P 10C)
Meal 2: Spaghetti with Tomatoes and Beef (70P 100C)
Meal 3: Beef Sandwich (40P 25C)
Meal 4: Tuna and Beef (40P)

Week 6 Day 4 (Thursday)

Tension Workout

Squats 70kgx11x11
Snatch-Grip Deadlift 80kgx12x12
Flat DB Press 32.5kgx9x8
DB Rows 32.5kgx11x10
Leg Extensions 67.5kgx10x11
Pull Throughs 55x11x12
Incline Bench 60x9x9
Weighted Pull Ups 15kgx8x8
Military Press 50kgx8x4 40kgx7
Tricep Machine 32.5kgx12x12 superset
Hammer Curls 12.5kgx10x10

Weight: 64.16kg

Diet:
Meal 1: Chicken Breast Sandwich (40P 20C)
Pre-Workout: Medium Skinny Latte
Carb Up TIME!
1st Meal: 2 packets of EZ Mac with Chicken Breast slices (90 C)

Great loss in weight this week, albeit only doing cardio twice a week.
Abs are more defined, along with shoulders. New found vascularity in forearms during workout.
3 more weeks to go before flying back to SG.
Gotta hit 63!

Week 6 Day 2 (Tuesday)

Depletion Workout #2

Leg Press 70kgx20x18x19
Leg Curls 25kgx20x18x18
Flat DB Press 15kgx20x20x15
Lat Pulldowns No.3x20x20x20
Lat Raises 5kgx20x20x20 superset
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x20 superset
BB Curls 15kgx20x20
Leg Press 70kgx20x20x20
Leg Curls 25kgx20x18x18
Machine Flies 10kgx20x20x17
Lat Pulldowns No.3x20x20x20
Lat Raises 5kgx20x20x20 superset
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x18
BB Curls 15kgx20x20

Cardio: 30.20mins 4.8km

Diet:
Meal 1: Tuna with 2 Egg Whites (24P 4C)
Meal 2: Chicken Breast with 1 Egg and Cream Cheese (48P 3C 5F)
Meal 3: Chicken Breast with Cottage Cheese (40P 4C 4F)
Total: 112P 11C 9F = 573 Cal

Week 6 Day 1 (Monday)

Depletion Workout #1

Leg Press 70kgx20x20x20
Leg Curls 20kgx20 25kgx18x18
Flat DB Press 15kgx20x20x16
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20 superset
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x20
BB Curls 15kgx20x20
Squats 50kgx20x17x15
Leg Curls 25kgx20x18x18
Flat DB Press 15kgx20x20x16
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20 superset
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x18
BB Curls 15kgx20x19

Cardio: 33mins 4.4km

Diet:
Meal 1: Chicken Breast stuffed with cream cheese and 1 egg (48 P 1 C 5 F)
Meal 2: Tuna with 2 Egg whites (24 P 5 C)
Meal 3: Chicken Breast with Cottage Cheese (36 P 5 C 3 F)
Total: 108 P 11 C 8 F = 548 Cal

Shoulders look leaner, along with arms. Abs not as sure, but still able to see 6 packs, almost 8 when flexed.

Week 5 Day 6 (Saturday)

Power Workout

Deadlift 120kgx3 135kgx2
Bench 80kgx3 85kgx3 80kgx3 70kgx8
Front Squats 70kgx5x5x5x5x5 superset
DB Rows 37.5kgx5x5x5x5x5

Carb Up: hit around 750g

Diet:
Meal 1: Chicken Breast Sandwich with Cheese (35P 25C 2F)
Meal 2: Curry Minced Beef Spaghetti (50P 70C 20F)
Meal 3: Half a toast with Minced Beef (25P 15C 5F)
Meal 4: Amanda's Food (30P 20C 10F)
Meal 5: Minced Beef and Cottage Cheese (35P 5C 8F)
Total: 175 P 135 C 45 F = 1645 Cal (Might be more from Amanda's)

Week 5 Day 4 (Thursday)

Tension Workout

Squats 70kgx10x10
Snatch Grip Deadlift 80kgx11x11
Flat DB Bench 32.5x9x8
DB Rows 32.5x10x10
Leg Extension 65kgx12x12
Pull-Throughs 55kgx9x10
Incline Bench 60kgx9x9
Weighted Pull-Ups 15kgx8x8
Military Press 50kgx7x7
Triceps Ext Machine 30kgx12x14 superset
Hammer Curls 12.5kgx10x10

Weight: 64.5

Diet:
Meal 1: Chicken Breast with 2 slice cheese Sandwich (56 P 20 C 5 F)
Meal 2: Large Skinny Latte with 1 sugar (10 P 15 C)
Total: 66 P 35 C 5 F = 449 Cal
Carb Up:
Meal 1: Thai Green Curry with Fried Egg (50 P 100 C 25 F) roughly

Great loss in weight this week. Will keep the diet consistent for next week.

Week 5 Day 2 (Tuesday)

Depletion Workout #2

Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x20
Flat DB Press 15kgx20x20x15
Single Hand Pulldowns 25kgx20x15 20kgx18
Lat Raises 5kgx20x20x20
Decline Sit ups bwx20x15x15
Leg Press 70kgx20x20x20
Single Leg Curls 10kgx20x20x20
Machine Press 15kgx20x20x20
Single Hand Pulldowns 25kgx20 20kgx20x18
Lat Raises 5kgx20x20x20
Hanging Knee Raises x12x12x12
Tricep Pushdowns 32.5x20x18x18
BB Curls 15kgx20x18x18

Cardio 30mins (4.2km)

Diet:
Meal 1: Chicken Breast with Cheese and 2 egg whites (42P 2C 2F)
Meal 2: Tuna with Egg (24P 5C 1F)
Meal 3: Cottage Cheese and Chicken Breast (44P 4C 2F)
Total: 110P 11C 5F = 529 Cal

Week 5 Day 1 (Monday)

Depletion Workout #1

Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x19
Flat DB Press 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Decline Sit ups 5kgx15 bwx15x15
Tricep Pushdowns 32.5kgx20x18
BB Curls 15kgx20x18
Squats 50kgx18x16x15
Single Leg Curls 10kgx20x20x18
Machine Press 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x16
BB Curls 15kgx20x18

Cardio 30.13mins 4km

Diet:
IF-style
Meal 1: Chicken Breast with stuffed cheese (65P 2C 2F)
Meal 2: Tuna with 1 Egg (24P 1C 4F)
Meal 3: Cottage Cheese with 2 Egg Whites (23P 3C 1F)
Total: 112 P 6 C 7 F = 535 Cal

Week 4 Day 6 (Saturday)

Power Workout

Deadlift 120x3 132.5x3
Bench 80x3 85x3 90x1,2(assisted)
Front Squats 50x5 70x5 72.5x5 75x5 50x8
BB Rows 72.5x5x5x5x5x5 superset with
Decline Sit Ups 5x15 7.5x12 10x10 and
Tricep Dips bwx20x20

Carb Up was around 800-850

Week 4 Day 4 (Thursday)

Tension Workout

Squats 70x9x9
Snatch Grip Deadlift 80kgx10x10
Flat DB Press 32.5x9x8
DB Rows 32.5x10x10
Leg Extensions 60kgx10x12
Pull Throughs 55x9x10
Incline Bench 60kgx8x9
Weighted Pull Ups 50kgx8x8
Military Press 50x7x7

Weight: 64.9kg (wtf)

Diet:
Meal 1: Strip of Chicken Breast (10P)
Meal 2: Chicken Breast with Dried Apricots (30P 20C)
Meal 3: Teriyaki Chicken Salad (30P 15C)
Meal 4: Large Latte with 1 sugar (20C 10F)
Totals: 70P 40C 25F = 665 Cal
Carb Up Starts:
Meal 5: Chicken Breast with Spaghetti (35P 100C 20F)

Week 4 Day 2 (Tuesday)

Depletion Workout #2

Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x20
Flat DB Press 15kgx20x20x15
Pulldowns No.3x20x20x20
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx20x20x20
Tricep Pushdowns 32.5kgx20x16
DB Curls 10kgx15x15
Squats 50kgx15x15x15
Leg Curls 20kgx20x20x19
Machine Flies 18kgx15x15 11kgx15
Cable Pulldowns 20kgx20x20x20
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx19x20x19
Tricep Pushdowns 32.5kgx18x18
DB Curls 10kgx15x15

Cardio 30mins (4.0km) [Machine says 700 Cal burnt, wtf...]

Diet:
Meal 1: Tuna with Thousand Island Sauce (32P 4C)
Meal 2: Chicken Breast 300g (75P 5F)
Meal 3: Chicken Breast 80g with Cottage Cheese (40P 5C 3F)
Total: 147P 9C 8F = 696 Cal

Week 4 Day 1 (Monday)

Depletion Workout #1

Squats 50x20x20x20
Single Leg Curls 10x20x20x18
Incline DB Bench 15x20x15x15
Seated Rows 25x20x20x20
Lat Raises 5x20x20x20
Tricep Pushdowns 32.5x20x18
BB Curls 15x20x18
Squats 50x15x15x15
Leg Curls 20x20x20x18
Machine Press 15x20x20x20
Seated Rows 25x20x20x20
Lat Raises 5x20x20x20
Tricep Pushdowns 30x20x18
BB Curls 15x20x18

Cardio, ran 35mins 5.26km

Diet:
Meal 1: Tuna with Thousand Island Sauce and a few Dried Apricots (32P 10C)
Meal 2: Chicken Breast, ard 300g (75P 2F)
Meal 3: Chicken Breast, ard 100g, and Cottage Cheese (45P 5F 5C)
Total: 152P 15C 7F = 731 Cal

Week 3 Day 6 (Saturday)

Power Workout

Deadlift 120x3 130x3
Flat Bench 80x5x5x5
BB Rows 72.5x5x5x5x5x5
Floor Press 60x5 65x5 70x5 72.5x5 superset with
Pull-ups bwx6x6x6x6

Fri Carb Up: around 800g

Diet:
Meal 1: English Muffin with Chicken Breast with Coffee (20P 20C)
Meal 2: Chicken Spaghetti (40P 80C)
Meal 3: 2 Chicken Drumsticks wtih Baked Beans (30P 25C)
Meal 4: Tuna (32P)
Total: 122P 125C 20F = 1168 Cal

Week 3 Day 4 (Thursday)

Tension Workout

Squats 70x8x8
Snatch Grip Deadlift 80x9x9
Flat DB Bench 32.5x8x7
DB Rows 32.5x9x9
Leg Extensions 55x10x12
Pull Throughs 52.5x9x10
Incline Bench 60x8x9
Weighted Pullups 15x8x8
Military Press 50x6x6
Rope Ext 20x10x9
Hammer Curls 15x8x8

Weight after Workour: 64.82kg (0.2kg loss)

Diet:
Meal 1: Coffee, slice of chicken breast
Meal 2: Chicken Breast Sandwich, Large Skinny Latte
PWO, Carb up:
Baked potatos, beef, chicken, pasta and garlic bread
Supper: EasyMac and English Muffin
Total Carbs consumed: roughly 250g, so 550g or less left.

Week 3 Day 2 (Tuesday)

Depletion Workout #2

Squats 50kgx20x20x20
Leg Curls 20kgx20x20x18
Flat DB 15kgx20x20x15
Pulldowns 30kgx20x20x20
Lat Raises 5kgx20x20x20
Tricep Pushdowns 30kgx20x18
DB Curls 10kgx15x15
Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x18
Machine Flies 15kgx18 10kgx15x15
Lat Pulldowns No.3x20x20x20
Lat Raises 5kgx20x20x20
Tricep Pushdowns 30kgx20x18
DB Curls 8kgx15x15
Decline Sit Ups bwx20x20
Crunches bwx20

Cardio on Bike 31mins

Diet:
Meal 1: 1 slice of toast with half can tuna (29 P 7C)
Meal 2: Chicken Breast (65P 10F)
Meal 3: Cottage Cheese with Chicken Breast (35P 5C 4F)
Meal 4: half can tuna (16P 2C)
Total: 145P 14C 14F = 762 Cal

Week 3 Day 1 (Monday)

Depletion Workout #1

Squats 50kgx20x20x15
Leg Curls 20kgx20x20x20
Incline DB 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Seated Calf 15kgx20x20x18
Tricep Pushdowns 30kgx20x16
BB Curls 15kgx20x16
Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x18
Machine Press 15kgx20x20x16
Seated Rows 25kgx20x18x16
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx20x20x20
Tricep Pushdowns 30kgx18x16

Cardio 30mins run, 4.6km

Diet:
Meal 1: Tuna Sandwich (42 P 20 C)
Meal 2: Chicken Breast (65P 10F)
Meal 3: Cottage Cheese with Chicken Breast (35P 7C 4F)
Total: 142P 27C 14F = 802 Cal

Week 2 Day 6 (Saturday)

Power Workout

Deadlift 120x3 127.5x3
Bench 80x3 85x3 60x10
Front Squats 72.5x5x5x5 superset with
Decline Sit ups bwx20x20x20
BB Rows 75x5 72.5x5x5x5x5 superset with
CG Bench 70x5x5x5x5x6
Weighted Chins 15x6x6 superset with
Front Plate Raises 20x6x6

Diet:
Totalled around 750g Carbs for Friday
Today:
Meal 1: Tuna can with one slice of toast and coffee (20 P 6 C)
Meal 2: Two Roast Combo at Rice Bar (40P 100C 30F)
Meal 3: Bagel with cream cheese, tuna and egg (30 P 62 C 2 F)
Meal 4: Coffee Milk (19 P 55 C 10F)
Snacks throughout the day: 5 pineapple tarts (30 C 10F) [estimate]
Total: 109 P 253 C 52 F - 1916 Cal

Week 2 Day 4(Thursday)

Tension Workout

Squats 70x7x7
Snatch Grip Deadlift 80x8x8
DB Flat Bench 30x10x10
DB Rows 32.5x8x8
Leg Extensions 50x12x12
Pull Throughs 50x10x10
Incline Bench 60x8x8
Weighted PullUps 15x8x7
Military Press 50x6x6
Rope Extensions 15x12x11
Preacher Curls 20x10x10

Weight after workout: 65.02kg (drop of 0.18kg)

Diet:
Meal 1: Chicken Breast (40 P 8 F)
Meal 2: Chicken Sandwich (50 P 18 C 5 F)
Pre-Workout: Medium Strong Skinny Capp (4 P 15 C)
Totals: (94 P 33 C 13 F = 625 Cal)

Post-Workout: Dragon Boat Steamboat Buffett (roughly 170 C)
Mahjong Session: 1 bottle of milk tea, 2 slices of pizza and 2 fish fingers (85 C)
Totals: 255 C

Left with roughly 500 more C for Friday.

Week 2 Day 2 (Tuesday)

Depletion Workout #2

Leg Press 50kgx20 70kgx16x15
Standing Leg Curls 10kgx18x17x17
Dips bwx18x15
DB Bench 15kgx15
Lat Pulldowns No.3x20x19x15
Lat Raises 5kgx20x20x15
Seated Calf Raises 15kgx18x18x15
Tricep Pushdowns 30kgx18x15
BB Curls 15kgx16x16
Leg Extensions 30kgx16x15x15
Standing Leg Curls 10kgx17x17x15
DB Bench 15kgx18x15x11x4
Lat Pulldowns No.3x19x18x15
Lat Raises 5kgx20x17x16
Seated Calf Raises 15kgx17x16x15
Tricep Pushdowns 30kgx18x16
BB Curls 15kgx16x16

30 mins Cardio at 8.0 (4km)

Diet:
Meal 1: Tuna Sandwich (42P 20C 3F)
Meal 2: Chicken Breast (60P 10F)
Meal 3: Chicken Breast with Cottage Cheese (40P 6C 3F)
Totals: 142P 26C 16F (816Cal)

Looks like I've lost noticeable bodyfat around he lower ab region. Significant on Low Cal days.
Wonder how I'll perform on the weekend. Will see...

Week 2 Day 1 (Monday)

Depletion Workout #1

Squats 50kgx16x15x15
Leg Curls 20kgx16x16x16
Incline DB Press 15kgx18x15x15
Seated Rows 20kgx20 25kgx15x15
Lat Raises 5kgx20x16x15
Seated Calf Raises 15kgx18x16x16
Tricep Pushdowns (angled bar) 25kgx19x17
Hammer Curls 10kgx15x15
Squats 50kgx15x15x15
Single Leg Curls 10kgx15x18x15
Flat Bench 50kgx15x15x8x4x3
Seated Rows (individual handles) 30kgx15x15x15
Lat Raises 5kgx15x15x15
Seated Calf Raises 15kgx16x16x16
Tricep Pushdowns (angled bar) 30kgx17x15
Hammer Curls 10kgx15x15

Cardio at 8.5-9.0-9.5 for 31mins 4.8km

Diet:
Meal 1: Tuna Sandwich plus Coffee (52 P 18 C)
Meal 2: Chicken Breast 270g (64 P 10 F)
Meal 3: Chicken Breast 70g with Cottage Cheese (37 P 3 C 2 F)
Totals: 153 P 21 C 12 F 804 Cal

Notice slight fat loss at lower abs region after workout.
Soya Sauce with boiling water poured over Garlic stuffed Chicken Breast and Baked in Oven = New Favourite Dish

Week 1 Day 7(Sunday)

I think I ate too much for Saturday, at least too much carbs I guess. I'm going to lower carbs for next weekend and also the amount of protein for my low carb days. Basically a reduction in calories for all days.

Here's the final plan for the next 4 - 5 weeks.

Day 1,2,3

Breakfast: Tuna, with Toasts (42 P 18 C 1 F)

Dinner: Chicken Breast 350g (90-100 P 0 C 12 F)

Night: Cottage Cheese (20 P 3 C 2 F)

152-162g P 21g C 14g F (858 Cal)

Day 4 (AM)

Breakfast: Chicken Breast 180g (40 P 0 C 5 F)

Lunch: Tuna Sandwich / Coffee (42 P 18 C 5 F)

Pre-Workout: Skinny Cappuccino with 1 sugar

88g P 23g C 14g F

Sat and Sun

Breakfast: 1 Egg 1 White on 1 Toast / Coffee (2 Toast on Sunday)

Lunch: Chicken (3 drumsticks) with Pasta (No Pasta on Sunday)

Dinner: Tuna and Egg

Night and Supper: 2 Eggs and Drumsticks

For Thurs(PM) to Fri, it will basically be a carb up of 700 - 800g

Cardios on Mon, Tues (maybe), Thurs(AM) and Sun(PM)

Week 1 Day 6 (Sat)

Woke up today with acceptable fullness and leanness.
Carb up was probably 800 plus, close to 900g due to the Rose Garden meal.
Will try to lower it next week

Power Workout

Deadlift 120x3 125x2
Bench 80x3x4 82.5x3
Front Squats 70x5x5x5
BB Rows 70x5x5x5x5x5
Skullcrushers 40kgx8x8
Underhand Lat Pulldowns No.5x12 No.7x8
Decline Sit ups 7.5x12x10
Hanging Leg Raises bwx8x8

Diet:
Meal 1: Coffee with Skinny Milk, 1 Egg and 1 Egg White, Dried Apricots (13 P 10 C 5 F)
Meal 2: Tuna and Egg Sandwich (48 P 23 C 8 F)
Meal 3: Chicken Drumstick Pasta (43 P 80 C 20 F)
Meal 4: Chicken Drumsticks, 2 Eggs and 2 Toast (58 P 24 C 20 F)
Meal 5: 1 Toast (4 P 10 C)

Total: 166 P 147 C 63 F - 1819 Cal

Week 1 Day 4 (Thursday)

Low Intensity Jog (10am, around 5km)

Tension Workout (at 540pm)
Squats 70x6x6
Snatch-Grip Deadlift 60x11x11
Flat DB Bench 27.5x12x10
DB Rows 30x10x10
Leg Ext 40x12 45x12
Pull-Throughs 45x10x10
Incline Bench 60x8x7
Weighted Pull-Ups 15x7x7
Military Press 50x7x5
Rope Ext 15x12x10
Preacher 20x10

Weighed myself after workout: 65.2kg
Probably water weight.

Diet:
Meal 1: Tuna with Cheese and Egg (43.6 P 2 C 6 F)
Meal 2: Tuna Sandwich with Cheese (47 P 24 C 3 F)
Pre-Workout: Large Skinny Cappuccino (?, probably 10+ C)

Begin of Carb Load:
Dinner: 1/2 cup Skinny Milk, 2 Egg Whites, 2 French Toast with Lemon Butter and Syrup
Supper: Toast with Lemon Butter/Butter and Cookies dipped in Milk

Week 1 Day 2 (Tuesday)

Depletion Workout #2

Circuit 1:
Squats 50kgx15x15x15
Leg Curls 20kgx16x15x15
Dips bwx15x15x6
Pull-Ups bwx15x6
Lat Pulldowns No.3x18x16x15
Lat Raises 5kgx16x15x15
Seated Calf Raises 15kgx15x15x15
Tricep Pushdowns 15kgx15x15 superset
BB Curls 5kgx15x15

Circuit 2:
Squats 50kgx15x15x15
Leg Curls 20kgx15x15x15
Machine Press 15kgx15 20kgx15 15kgx15
Lat Pulldowns No.3x18x16x15
Lat Raises 5kgx15x15x15
Seated Calf Raises 15kgx15x15x15
Tricep Pushdowns 15kgx15x15
BB Curls 15kgx15x15

Diet: Same as Monday

Week 1 Day 1 (Monday)

Depletion Workout #1

1st Circuit
Squats 50kgx15x15x15
Leg Curls 15kgx18 20kgx15x15
Incline DB 17.5kgx15x15x15 superset with
BB Rows 40kgx15x15x15
Lat Raises 5kgx15x15x15
Seated Calf Raises 10kgx16x15x15
Straight Bar Pushdowns 25kgx20x16 superset with
Hammer Curls 10kgx15x15
Decline Situps BWx15x15x15

2nd Circuit
Squats 50kgx15 45kgx15x15
Leg Curls 20kgx15x15 15kgx15
Incline DB 15kgx15x15 12.5kgx15
Seated Rows 30kgx15x15 25kgx15
Lat Raises 5kgx15x15x15
Seated Calf Raises 10kgx15x15x15
Straight Bar Pushdowns 25kgx16x16
Hammer Curls 10kgx15 7.5kgx15

30mins treadmill at 9km/h

Diet:
Meal 1: Tuna Sandwich with Butter and Cheese
Meal 2: 313g of Kangaroo Fillet
Meal 3: Tuna and 2 Whole Eggs with melted Cheese
Total: 165g P 27.5g C 18g F (932 Cal)

Gonna switch the Toasts to Capsicum from Week 2 onwards, and Chicken Breast instead.

In the Beginning

This journal will log my exercise and diet for different set periods, when I'm undergoing specific programs, such as clean bulk or cut. Basically, programs with progress that I want to monitor.

So here goes!

First is the Ultimate Diet 2.0

Start Weight: 66.3kg