Been doing some simple daily routine at home for quite sometime. Will gradually increase the reps and intensity in the coming months in hope for better result at the end of the year.

Current gear: 18kg Adjustable dumbbell, Chin up bar.


1st - 3rd week @ daily routine: (18kg dumbbell)

Push up 20 reps x 2
Bicep curl 9 reps x 3
Leg raise 13 reps x 2



4th week @ daily routine: (8kg dumbbell)

Push up 20 reps x 2
Bending Tricep extension 8 reps x 3
Shoulder press 8 reps x 3
Leg raise 13 reps x 2
Inverted chest fly 10 reps x 2

Chin up bar available in fitness chain (ie Fitness Concept, Fitness Station etc) Below RM 100, bought it mainly to do leg raise...





Been looking for 1kg free weight to be added onto the dumbbell, hopefully the wrist can cope well.

Current status:

Chest: 91cm
Biceps: 32cm

Finger cross that the muscle will survive the marathon in June

Chin up bar, consider durable. Already use it for more than 5 years and still looking strong. Very easy to install and it does not damage the door frame...

Some video for home workout:

New routine, in light of coming marathon, has added some basic workout on Quad & Calf. Slightly increase the reps & intensity of push up as well.

Current gear: 18kg Adjustable dumbbell, Chin up bar.


1st - 3rd week @ daily routine: (18kg dumbbell)

Push up 21 reps x 3
Bicep curl 9 reps x 3
Leg raise 13 reps x 2
Calf raise 10 reps x 2
Quad exercise 8 reps x 3


Calf raise


Quad exercise


4th week @ daily routine: (8kg dumbbell)

Push up 21 reps x 3
Bending Tricep extension 8 reps x 3
Shoulder press 8 reps x 3
Leg raise 13 reps x 2
Inverted chest fly 10 reps x 2
Calf raise 10 reps x 2
Quad exercise 8 reps x 3


Current stats:

Chest = 91.8cm




After the mileage hit above 100km, was glad that there were no substantial effect on muscle burn out, yet. In light of the on going training, there will be no further update till July. This daily routine will continue though.