So I restart back my workout routine after stopped for few years, current plan is to go gym twice and week and low carbo diet to lose weight and gain strength.

18-Nov-15:
Intro session
Cardio
Free Style Training

21-Nov-15:
Barbell Squats
Machine Chest, Shoulders, Back

25-Nov-15:
Cardio
Machine Chest, Shoulders, Back

28-Nov-15:
skipped due to exam

1-Dec-15:
Free Style Training
Machine Legs and Chest

Weight @ 18-Nov-15: 77kg
Weight @ 1-Dec-15: 75kg
Weight @ 15-Feb-16: 73kg, body fat 20%
Weight @ 22-Feb-16: 72kg, loss 5kg in 4 months
Weight @ 2-Apr-16: 71kg
Weight @ 1-Jun-16: 70kg
Weight @ 5-Jun-16: 69kg
Weight @ 29-July-16: 70kg

Target: 65kg @ Ideal BMI weight

This post has been edited by Ask_Yip: Jul 29 2016, 03:19 PM

3-Dec-16:

Barbell squat
Machine Chest, Shoulder, Back and Arm

5-Dec-16

Machine chest arm shoulder

Cardio

9-Dec-15

Squat

bar bell dead lift

machine leg press, chest and shoulder

12-Dec-15

Bar bell squat
Balancing step up
Machine chest

19-Dec-15

bar bell squat
dead lift
machine shoulder and chest
cardio

weight still 75kg :/

23-Dec-15

Squat, deadlift

machine chest, leg press

26-Dec-15

step up, bar bell squat

machine chest, back, leg press, bicep and tricep

Keep going, what's ur current weight now and do u mind to share your meal?

thanks bro

I think the current weight still around 75kg cause eating a lot during this festival season

my meal not really program but I try to keep low carbo, low sugar, no sauce, less oily food, steam chicken breast or salmon during dinner most of the time.

Ouh okay hehe. Food is important as it affect the diet btw best of luck hehe

28-Dec-15

walking lunges with dumbell
deadlift, barbell squat
machine shoulder and back

2-1-16

Chest press x 2 variance
Chest fly x 2 variance
tricep x 3 variance

4-Jan-16:

Cable Squat
Leg press
Leg extension
Bicep Tricep
Cardio

6-Jan-16

Chest press x 2 variance
Chest fly x 2 variance
Barbell Squat

weight still 75kg, not reducing since 1-Dec-15

however my friend say don't look at the stats, look at the body shape

8-Jan-16

Squat x 2 variance
Leg Press
Bi & Triceps
Back Lat

9-Jan-16

Chest press x 3 variance
Chest fly x 3 variance
lunges

17-Jan-16, resume after night class week

barbell squat
chest press x 3 variance
chest fly x 2 variace
bi and tricep

weight @ 17-Jan-16 = 74kg

18-Jan-16

Back x 4 variance
Bicep x 2 variance
Dead lift

19-Jan-16: Le Leg Day

Kettle Squat
Dumbbell Lunges
Leg Press
Leg Extension
Leg Curl
Hip Raise

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

Back to training after CNY, managed to get back to 70kg within 3 weeks but body fat went up to 21.5%

routine still cardio 5 days and weight training 3 days per week

wat u get by doing gym ?

idunnolol

but i learnt to be more focused and patient

how old r u now ?

how long u gng to go gym ?

good question

maybe until i am 45? Let's see how it goes

now I am at 69kg bodyfat 19%, need to work harder to bring down bodyfat to around 15%.

now going to gym has become part of my life