hey thanks man. i will take that as a compliment hehe .

as for your request then, my heart rate for 1 minute after I wake up every morning is 58bpm

DAY 2- 21K Training

LEGS

Barbell Squats

15 X 3 X 50KG

Seated Leg Press

15 X 1 X 95KG
15 X 1 X 100KG
15 X 1 X 105KG

DB Step Up

Left Leg X 3 X 37.5KG X 12 REPS

Right Leg X 3 15KG X 15 REPS

Calf Raise

20 X 3 X 80KG

Lying Leg Curl

15 X 2 X ??

12 X 1 X ??

Dead lift

1 X 50KG X 5
1 X 70KG X 5
1 X 80KG X 5
1 X 85KG X 5
1 X 90KG X 5

Day 1

Venue: BJ Basketball Court

Suicide Basketball Drills for 20 Minutes
17 in 1 Minutes run x 3 Times

Outdoor Run- 40 Minutes

Venue: The Whole Of Taman Shah Alam X 2

Day 3- Chest, Triceps, & Shoulders

Machine Bench Press

1 X 50KG X 15
1 X 55KG X 12
1 X 60KG X 10
1 X 65KG X 8
1 X 70KG X 6
1 X 75KG X 4

Pec Dec Fleys

3 X 12 X Whole Stacks

Seated Chest Press

3 X 12 X Whole Stack

Weighted Bench Dips

1 X 25 X 15KG
2 X 20 X 15KG

Standing Shoulder Press

3 X 12 X 30KG
1 X 5 X 30KG

Barbell Front Raises

3 X 15 X 15KG

Day 4

Outdoor Cycling

48 Minutes

200 Various Types Of Push Up
180 Bodyweight Squats
20 Chin Ups

Day 5: Cardio

Outdoor Running
Distance: 9.6 KM
Time: 46 Minutes and 38 Seconds

Song of a day: Drake ft Eminem, Kanye West and Lil Wayne - FOREVER

Day 6- LEGS

Barbell Squats

3 X 50KG X 15

Standing Calf Raise

3 X 80KG X 20
1 X 80KG X 10

Leg Extension

3 X lightweights X 20

Seated Leg Press

1 X 95KG X 15
1 X 100 X 15
1 X 105 X 15

Lying Leg Curl

Pyramid Sets

DB Step Ups

3 X 30KG X 12