Did some Back last Thursday. I’ve been working all weekend.

Lat pull down(overhead) 45lbsx12, 55lbsx10, 65lbsx10   
Close Grip Cable Pull 90lbsx15, 110lbsx15, 130lbsx15
Wide Grip Cable Pull 100lbsx15, 110lbsx15, 120lbsx12
Deadlift 70lbs+BB 3×10
Lower back (cant remember the name of this exercise) 3×10


Yesterday I had a free time so I went to the gym and did Shoulders/Delts.

Lat pull down 45lb 3×10
Shoulder press 10lbs 3×10
BB assisted/empty shoulder press 3×10
DB Lateral Raise 2.5lbs each 3×15
Front raise 25lbs plate 3×10
DB front raise 2.5lbs each 3×15
Extension pull-up 45lnsx12, 50lbsx12, 55lbsx12
DB Shrugs 40lbs each 12,12,15

Maybe I should do some supersets with the light-weights exercises.

Today I’m resting. My upper body is all burned out.


One for lunch and the other for dinner. More like meal 3 and meal 4. Boiled Brown Rice and baked marinated Chicken Breasts.

I marinated the Chicken with Teriyaki sauce, sliced Capsicum, Onions, Garlic and sprinkled it with dry mint leaves.

Its been a while since I last post anything here. Been slacking lately since the previous goal was to be ready for my Sunway Lagoon trip back in September. The progress went pretty well, I was fit back then but I am back with a new and different goal.

Here I am ready to share with you the Beliahood #2 for my Pattaya trip later this August. I have a game to attend, that’s important but other than that, looking forward to the beaches!

The overall goal is to be fit for my Badminton tournament. Other goals; broader shoulders/chest, bigger arms and get that abs, especially lower abs and obliques.

Can I do this in 4 months? We’ll wait and see!

Today I did my Chest and Triceps:

DB flat bench press 20lb each 3×12
Decline press 35lbx2x12 + 45lbx10
Incline press 20lb each 3×10
Flye 45lbx3x9
DB overhead extension 25lbx3x10
Triceps overhead pull 40lbx15, 50lbx12, 60×8
Triceps Pulldown 50lbsx12x3 55lbs3x10

5 weeks in and 3 to go. Honestly I don’t think I progress. Visually I don’t see any difference but I am a little stronger than I was on my first day. I can do more reps, more sets and more weights.

I registered to a local gym nearby for just a month. This gym is probably one of the best I’ve been to so far. Good atmosphere, good equipments etc. Downside, it’s pretty expensive.

Unlike other gyms, this one is not full of heavy bulky lifters. And no pairs of eyes looking at you like you shouldn’t be there. Most of the members are rookies, like myself and some of them are freaking lean.

I’m drafting my week 6 workout routine. Will be posting it soon.

Just so you know for the past 3 and some weeks, I have only missed one session. I missed Legs & Shoulders last week.

Eid celebration is tiring. I love celebrating but I hate what it does whole body at the end of the day.

I’m in Bangkok at the moment and I’m blogging through my phone. I am absolutely knackered and I want to sleep. bye.

Wishing all muslim readers Eid Mubarak!

Selamat Hari Raya!

I believe I said I’ll be doing two sessions today didn’t I? I had my Cardio session earlier in the afternoon. Did 1 solid hour on the cycling machine with different resistance/intensity. I wanted to do the HIIT (High Intensity Interval Training), it was kind of difficult on that machine. My butt hurts.

I went back to the gym an hour before the gym closes. Did my due Back & Biceps. Unfortunately though I only did two exercises each.

Dumb-Bell Curls and Concentration Curls for Biceps. 3×20

One-Arm Row L/R and Dumb-Bell Reverse Flye. 3×20.

The gym has limited equipments but it was nice for a change. Better than home. I only did the previous weeks’ workouts mostly at home. I used heavier weights so that should do it.

To finish that off I went back to my room and did some Cross Body Crunch L/R 3×20.

Ok I know today I missed out almost half of the exercises but I will make it up next time. I’m seriously thinking of doubling the workout once fasting is over. Which will be in a few days. Furthermore I will be signing up for a gym membership around next week (or the week after). That means, bunch of equipments equals new exercises!

Remember what I told you about “we can only plan”? I planned on going to the gym once I set foot in my hotel here in Bangkok. I was already wearing my gym attire. Before leaving my room, my gut tells me to phone the fitness center before going.

My gut was right. The gym closes in less than half an hour. So no Back & Biceps for me today. Will work on that tomorrow together with my Cardio.

Another major Running/Charity event this year in Brunei by BIBD.

My 2 weeks leave is now over. One thing about my work is the schedule changes almost every week. I can only plan my weekly workout routine but it will need adjustments when duty calls. I’m going to Bangkok for two nights, I guess this wont really affect anything. The hotel gym should have all the equipments.

I need to figure out how to bring my supplements. I don’t want to bring huge bottles in my luggage.

Excuses are for those who don’t want it bad enough.