- 20 kg squats
- 17.5 kg barbell row
- 15 kg shoulder press & bench press
- 35 kg pull down
- 10 mins air exercise
- 1 min 30 secs plank
- 53.4 kg
- 24.7 % body fat (but my friend said it's impossible to do more weights and lost actual weight and have increased body fat so yay the machine must be inaccurate lmfao)

Labels: Fitness

Diet: Reduced carbohydrates. Otherwise, eating normally.
*Actually ate damn a lot yesterday (8/10/2013)

Gym: 
Routine: Squats, standing barbell shoulder press, barbell row, bench press, air exercise, pull-down, plank. 3 x 5

Week 1: - 10 kg weights
              - 40 secs planking
              - 52.7  kg
              - 24% body fat
              - 9 days to recover

Week 2 : skipped

Week 3: - 15 kg weights
              - 1 min planking
              - 53.2 kg
              - 23.2% body fat
              - 3 days to recover

*Changed to 3 x 10 with lesser weights
Week 4: - 7.5 kg weights
              - 1.15 min planking
              - 52.8 kg
              - 23.2 % body fat
              - 1 day to recover

*Added air exercise 
Week 5: - 7.5 kg weights
              - 54.7 kg
              - 22.7 % body fat

*Need to: - reduce coffee intake
                - increase milk intake

Labels: Fitness

Diet: Reduced carbohydrates. Otherwise, eating normally.

Gym: 
Routine: Squats, standing barbell shoulder press, barbell row, bench press, pull-down, plank. 

Week 1: - 10 kg weights
              - 40 secs planking
              - 52.7  kg
              - 24% body fat
              - 9 days to recover

Week 2 : skipped

Week 3: - 15 kg weights
              - 1 min planking
              - 53.2 kg
              - 23.2% body fat

*Need to: - reduce coffee intake
                - increase milk intake

Labels: Fitness