Wednesday's Physical activities:-

No bedroom activities because time of the month. Also a bit pain there.

9:00am :
DB Lunge
Set 1 : 20+20kg 10rep per side.
Set 2-5 : 15+15kg 15rep per side.

DB Hamstring Curl
Set 1 : 20kg 10rep.
Set 2-5 : 15kg 15rep.

DB Deadlift
Set1 : 30+30kg 15rep.
Set 2-5 20kg 15rep.

DB Military Press
Set 1 : 20kg 15rep
Set 2-5 15kg 15rep

DB Fly
Set 1 : 15kg 15rep
Set 2-5 : 10kg 15rep

Hammer Curl
Set 1 : 15kg 15rep
Set 2-5 : 10kg 15rep

Seated DB Extensions
Set 1 : 15kg 15rep
Set 2-5 : 10kg 15rep

Food intake

8:30am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Our usual smoothie. Then rode our bike to a nasi lemak stall where I had chicken rendang, fried egg and fried luncheon meat with our cauliflower rice. GF had the same.

2pm : Coconut water + 100ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

Dinner later : Ribeye steak with mashed pumpkin and brussel sprouts.

Thursday's activities :-

7:30am :

Treadmill 30mins. 5km/h Incline 20%

Front DB Squat
Set 1 : 30+30kg 10rep.
Set2 : 30+30kg 20rep.
Set 3 : 25kg+25kg 20rep.
Set 4 & 5 : 20kg 20rep.

GF followed 4rep 5+5kg 1rep 15+15kg, 4rep 5+5kg 1 rep 20+20kg for a total of 100reps.

Elliptical Trainer 20 mins
4 mins Effort 2, 1 min Effort 8, 4mins Effort 3, 1 min Effort 8, 4mins Effort 3 and 1 min Effort 9.

Overhead Press+Knee raise+Push Up+Mountain Climber
Set 1 15k+15kg DB + Ankle weight 6kg 25rep.
Set 2 & 3 30rep.
Set 3 20+20kg DB + Ankle Weight 6kg 15rep.

GF
Set 1 : 10+10kg + 4kg ankle weight 20rep.
Set 2-4 : 5+5kg +4kg ankle weight 20rep.
Set 5 : 7.5+7.5kg + 6kg ankle weight 20rep.

Stationary bike 20 mins.
4 mins Effort 2, 1 min Effort 6, 4mins Effort 3, 1 min Effort 8, 4mins Effort 3 and 1 min Effort 9.

Thursday's food consumption :-

6am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

7am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Our usual smoothie with lamb burger, egg, bacon and pumpkin fries.

2:30pm : Coconut water.

Dinner later : Steamed siakap with thai lemon sauce, thai beef basil and stir fry broccoli with pork and prawns plus oyster sauce. Will have it with cauliflower+red cabbage rice. Chocolate torte for dessert.

Friday's physical activities.

6am : 3km walk at 14mins/km.

8:30am :
DB Step Up.
Set 1 : 30+30kg 15rep
Set 2-5 : 20+20kg 20rep.

DB Stiff Legged Deadlift.
Set 1 : 30+30kg 10 rep.
Set 2-5 : 25+25kg 15rep.

One Arm DB Row.
Each side.
Set 1 : 15kg 10rep.
Set 2-5 : 10kg 15rep.

Reverse Grip DB Press.
Set 1 : 15+15kg 10rep.
Set 2-5 10+10kg 15rep.

DB Rear Delt Fly
Set 1 : 15+15kg 10rep.
Set 2-5 10+10kg 15rep.

Zottman Curl
Set 1 : 15+15kg 10rep.
Set 2-5 10+10kg 15rep.

Close Grip DB Press
Set 1 : 15+15kg 10rep.
Set 2-5 10+10kg 15rep.

GF
She did 90mins stationary bike.

Friday food consumption :-

6am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

8am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Our smoothie and red cabbage rice with coconut cream and cheese, spinach with cottage cheese and butter tikka chicken.

2pm : Coconut water.

Dinner later : Southern fried chicken, pumpkin fries (fried in duck fat) and grilled brussel sprouts. Will have a strawberry cheesecake for dessert.

Mostly took it easy over the weekend as we had some guests with us.

Monday's physical activities :-

6am : Bedroom activity, 40mins foreplay, 20mins missionary (slow) 15mins doggy (fast)

9:30am
Me
DB Squat :
30+30kg 10rep
25+25kg 15+15+15rep.

DB Stiff Legged Deadlift :
30+30kg 10rep.
25+25kg 15+15+15rep.

Bent Over DB Row :
20kg 5rep
10kg 10+10+10rep.

DB Bench Press :
30+30kg 10rep
20+20kg 15+15+15rep.

Lateral Raises :
15kg 15+15+15rep

Standing DB Curl :
10kg 15+15+15rep.

Lying DB extensions :
15kg 15+15+15rep.

GF
DB Squat :
Set1 10+10kg 4rep, 15+15kg 1 rep, 10+10kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 20+20kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.
Set 3 5+5kg 4rep, 20+20kg 1 rep, 10+10kg 4rep, 20+20kg 1 rep.

DB Stiff Legged Deadlift :
Set1 10+10kg 4rep, 15+15kg 1 rep, 10+10kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 20+20kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.
Set 3 5+5kg 4rep, 20+20kg 1 rep, 10+10kg 4rep, 20+20kg 1 rep.

Bent Over DB Row :
Set1 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set2 2.5kg 4rep, 10kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set 3 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 10kg 1 rep.

DB Bench Press :
Set 1 5kg 4rep, 10kg 1 rep, 5kg 4rep, 10kg 1 rep.
Set 2 5kg 4rep, 12.5kg 1 rep, 5kg 4rep, 12.5kg 1 rep.
Set 3 5kg 4rep, 10kg 1 rep, 5kg 4rep, 20kg 1 rep.

Lateral Raises : 5kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 2rep.
Set 2 : 2.5kg 2 rep, 5kg 2 rep, 2.5kg 3rep 12.5kg 1rep.

Standing DB Curl : 10kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.

Lying DB extensions : 5kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 7.5kg 1rep.

Monday Food intake :-

6am : 500ml water.

8am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

9am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

11am : Our homemade smoothie. Salmon fillets, cauliflower rice and brussel sprouts with lemon butter sauce.

2pm : Coconut water.

5pm : Cream of mushroom soup, keto meatloaf, mashed pumpkin and broccoli with butter sauce. Had a chocolate torte for dessert.

Tuesday's physical activities :-

5am : Bedroom activity, 15min foreplay, 20mins cowgirl, 20mins reverse cowgirl.

8am :
Treadmill 20mins. 5km/h Incline 15%

Front DB Squat
Set 1-5 : 30+30kg 20rep.

GF followed 4rep 5+5kg 1rep 15+15kg, 4rep 5+5kg 1 rep 20+20kg for a total of 100reps.

Elliptical Trainer 20 mins
4 mins Effort 2, 1 min Effort 8, 4mins Effort 3, 1 min Effort 8, 4mins Effort 3 and 1 min Effort 9.

Overhead Press+Knee raise+Push Up+Mountain Climber
Set 1 15k+15kg DB + Ankle weight 6kg 25rep.
Set 2 & 3 30rep.
Set 3 20+20kg DB + Ankle Weight 6kg 15rep.

GF
Set 1 : 10+10kg + 4kg ankle weight 20rep.
Set 2-4 : 5+5kg +4kg ankle weight 20rep.
Set 5 : 7.5+7.5kg + 6kg ankle weight 20rep.

Stationary bike 20 mins.
4 mins Effort 2, 1 min Effort 6, 4mins Effort 3, 1 min Effort 8, 4mins Effort 3 and 1 min Effort 9.

Tuesday's food intake :-

5am : 1L of cold water. We are out of lemon grass and turmeric,

10:30am : Our homemade smoothie. Basil with beef, fried egg, asparagus with shrimp plus tomyam sauce, cauliflower+red cabbage rice.

2pm : Coconut Water.

5pm : Same as lunch as originally was supposed to have some guest over for lunch but they're coming over tomorrow instead.

Wednesday's physical activities :-

6am : Bedroom activity 40mins foreplay, suspended missionary 20 mins, standing position (her pinned against a wall and legs around my waist) 15mins.

9:00am :
DB Lunge
Set 1 : 30+30kg 10rep per side.
Set 2-5 : 20+20kg 15rep per side.

DB Hamstring Curl
Set 1 : 20kg 10rep.
Set 2-5 : 15kg 15rep.

DB Deadlift
Set1 : 30+30kg 15rep.
Set 2-5 20kg 15rep.

DB Military Press
Set 1 : 20kg 15rep
Set 2-5 15kg 15rep

DB Fly
Set 1 : 15kg 15rep
Set 2-5 : 10kg 15rep

Hammer Curl
Set 1 : 15kg 15rep
Set 2-5 : 10kg 15rep

Seated DB Extensions
Set 1 : 15kg 15rep
Set 2-5 : 10kg 15rep

GF :

Treadmill
60mins 5.5km/h 10% incline.

Goblet Squat :-
10kg+10kg 100rep.

Food intake :-

6am : 500ml water + lemon juice + ACV.
8am : 500ml water + lemon juice.

10:30am : Our homemade smoothie + "Swedish meatball" (made from 30% pork, 30% beef, 20% pork fat, 10% pork liver & 10% almond flour) with brussel sprouts, roasted pumpkin and cream gravy. Our guests loved it, me not so much as I didn't quite like the liver in it. Dessert was strawberries with dollop cream.

3pm : Coconut water with 100ml water infused with cinnamon, lemon rind, turmeric, ginger and lemon grass.

Dinner later : Tomato soup with grilled cheese & ham sandwiches.

Thursday's activities :-

5am : Bedroom activity, 30mins foreplay, cowgirl 30mins, missionary 20mins.

7:30am :

Treadmill 30mins. 5km/h Incline 25%

Front DB Squat
Set 1&2 : 30+30kg 25rep.
Set 3&4 : 25kg+25kg 20rep.
Set 5 : 20+20kg 20rep.

GF followed 4rep 5+5kg 1rep 15+15kg, 4rep 5+5kg 1 rep 20+20kg for a total of 100reps.

Elliptical Trainer 20 mins
4 mins Effort 2, 1 min Effort 8, 4mins Effort 3, 1 min Effort 8, 4mins Effort 3 and 1 min Effort 9.

Overhead Press+Knee raise+Push Up+Mountain Climber
Set 1 15k+15kg DB + Ankle weight 6kg 25rep.
Set 2 & 3 30rep.
Set 3 20+20kg DB + Ankle Weight 6kg 15rep.

GF
Set 1 : 10+10kg + 4kg ankle weight 20rep.
Set 2-4 : 5+5kg +4kg ankle weight 20rep.
Set 5 : 7.5+7.5kg + 6kg ankle weight 20rep.

Stationary bike 20 mins.
4 mins Effort 2, 1 min Effort 6, 4mins Effort 3, 1 min Effort 8, 4mins Effort 3 and 1 min Effort 9.

Thursday's food consumption :-

5am : 1L ice cold water with lemon juice+ACV.

7am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

9am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Our home made smoothie, Thai red curry with pork, eggplant and asparagus served with cauliflower+red cabbage rice.

2pm : Coconut water.

Dinner later : We are attending a BYOM BBQ, will be having a thick cut A5 ribeye. I'll be bringing some Baileys and Rum & Raisin ice cream for dessert.

Came home late last night as the party went on till later than we expected.

Friday's physical activities:-

9:30am

DB Step Up.
Set 1-3 : 30+30kg 15rep

DB Stiff Legged Deadlift.
Set 1-5 : 25+25kg 15rep.

One Arm DB Row.
Each side.
Set 1 : 15kg 10rep.
Set 2-5 : 10kg 15rep.

Reverse Grip DB Press.
Set 1 : 15+15kg 10rep.
Set 2-5 10+10kg 15rep.

DB Rear Delt Fly
Set 1 : 15+15kg 10rep.
Set 2-5 10+10kg 15rep.

Zottman Curl
Set 1 : 15+15kg 10rep.
Set 2-5 10+10kg 15rep.

Close Grip DB Press
Set 1-5 : 10+10kg 15rep.


GF :

40mins stationary bike Effort level 3 @70RPM.

Food intake :-

9am : 1L of ice cold water.

10am : 1L of ice cold water.

11:30am : Our homemade smoothie and burger (25% lamb, 25% pork, 25% pork fat and 25% liver), egg, cheese and lettuce+tomato.

2pm : Coconut water.

Dinner later : We are going for Korean BBQ.

Monday's physical activities.

6am : Bedroom activity, 30mins foreplay, 30mins cowgirl, 20mins reverse cowgirl.

8am : 40mins swim (butterfly stroke)

9am :

Me
DB Squat :
30+30kg 20rep
25+25kg 15+15+15rep.

DB Stiff Legged Deadlift :
30+30kg 20rep.
25+25kg 15+15+15rep.

Bent Over DB Row :
20kg 10rep
10kg 10+10+10rep.

DB Bench Press :
30+30kg 10rep
20+20kg 15+15+15rep.

Lateral Raises :
15kg 15+15+15rep

Standing DB Curl :
10kg 15+15+15rep.

Lying DB extensions :
15kg 15+15+15rep.

GF
DB Squat :
Set1 & 2 : 15+15kg 10rep.
Set 3-5 : 10+10kg 20rep.

DB Stiff Legged Deadlift :
Set1 & 2 : 15+15kg 10rep.
Set 3-5 : 10+10kg 15rep.

Bent Over DB Row :
Set1 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set2 2.5kg 4rep, 10kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set 3 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 10kg 1 rep.

DB Bench Press :
Set 1 5kg 4rep, 10kg 1 rep, 5kg 4rep, 10kg 1 rep.
Set 2 5kg 4rep, 12.5kg 1 rep, 5kg 4rep, 12.5kg 1 rep.
Set 3 5kg 4rep, 10kg 1 rep, 5kg 4rep, 20kg 1 rep.

Lateral Raises :
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 2rep.
Set 2 : 2.5kg 2 rep, 5kg 2 rep, 2.5kg 3rep 12.5kg 1rep.

Standing DB Curl
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.

Lying DB extensions :
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 7.5kg 1rep.

Later : 3km brisk walk to get food for tomorrow.

Food intake :-

6am : 1L of ice cold water.

8am :1L of water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10am : 1L water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

12pm : Our homemade smoothie. 2 slices of keto bread with cheese and a bowl of beef brisket curry with raw spinach.

2pm : Coconut water.

4pm : 1L of ice cold water.

6pm : Dinner later will be our Swedish meatballs made with 25% beef, 25% pork, 25% pork fat, 15% liver and 10% flaxseed meal. Will have it with grilled pumpkin and broccoli. Strawberries and dollop cream for dessert.