22-Jan-16

barbell squat
chest press x 3 variance
chest fly x 2 variace

25-Jan-16

Back x 4 variance
Bicep x 2 variance

27-Jan-16

Leg day

30-Jan-16

Chest, shoulder and back

2-Feb-16

Squat and another leg day

12-Feb-16

Chin Dip (assisted)
Lat
Seated Row
Deadlift

15-Feb-16

Chest and tricep

18-Feb-16

Pull up (assisted)
Lat wide grip and narrow grip
Seated Row
Deadlift
Shoulder

21-Feb-16

Special activity - Rock Climbing

22-Feb-16

Chest Press and Fly and Tricep

24-Feb-16

Leg day

26-Feb-16

Pull up
Lat Wide & Narrow
Dumbbell Row

28-Feb-16

Swimming

29-Feb-16

Chest press and fly

half way train shoulder pain, I think injured already, let's see after 2 days if the pain is still there

2-Mar-16

Leg day

5-Mar-16

Back and Tricep

6-Mar-16

Swimming

7-Mar-16

Chest

9-Mar-16

Leg

not much progress already... bottleneck maybe?

not update frequently but still going 3x per week + optional swimming during weekend.

routine is chest->leg->back->swim

weight still maintain 72 kg despite not really eat clean, can say 50% clean and 50% junk.

body shape become better but still need to work harder.

Still on-going, not much progress recently, body weight stayed around 71++kg, waist line and body shape also stayed the same for 1-2 months ady...

now start eating fast food but try to limit to less than once per week, still no white rice and white bread, only brown rice and whole meal...

Not much progress recent, weight drop only 1 kg after 2 months. My PT friend said is due to developing muscle and muscle mass is heavier than fat, and he advise me not too rely on BMI cause body builder normally don't have a good BMI...

anyway the machine said I am: standard muscular, so I assume I am heading to the right direction kek

any picture bro?

malu la bro

nothing to shout about also

man to man apa nak malu..just wanna see ur result

Weight stay around 69-71kg, still maintained 3 days training per week but no more strict diet. Start taking whey protein supplement after work out for muscle grow.

Bodyfat stay around 20% and BMI normal.

Target to reduce fat in order to show the body figure oh yeah

Been stop working out for 2 months due to some life events, weight shot up to 74kg

Resumed to routine in Jan-17, extra cardio 5 days per week and weight training 3 days per week, managed to bring down back to 70kg and body fat 20%, will continue to do cardio for this week before back hometown for CNY celebration so that I have extra quota to eat hahahaha