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

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.

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