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.