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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 didn’t do the Triceps & Chest today BUT I did 9 hills hike at Bukit Shah Bandar. Took me about over an hour to finish the whole route. Considering that I was fasting, I think I did OK. Wanted to try sweating it out just before breaking my fast. The result, no problem at all.

So we’re back to normal routine. I’ll do the T&C today, Monday. Just before breaking my fast cause I’ll be working at night.

Same routine as the 2nd Week, for Week 3 we will do it 3 sets of 15-20 reps this time. Talked to good friend about variations of weight lifting. Badt suggested I should make the reps higher for this week. He’s my go-to buddy whenever it comes with weight lifting. He shocked the hell out of me when I got back from my studies abroad. He buffed up big time. Aesthetic kind of buff. Very lean and super shredded. So who’s a better guy to talk to than him, right? My other friends are very much interested but most of them whines almost about anything.

“Its sooo harddddd..”

“I like food, I love chocolate.”

“I’m always fat…”

“I don’t have the genes..”

“I’m busy. I’m tired. I want to sleep”


Malay culture is full of food. When I say food, it’s full on oily fatty food. The basic must-have food on the plate will be white rice. That’s on normal days by itself for mostly lunch and dinner. After fasting month, we celebrate like crazy. Food, fireworks and more food. Almost like Chinese New Years. There will be fried crackers, lots of colorful cakes, whole dictionary of carbonated drinks and lots other stuff. Imagine you eat them at least 5 times a day for 2 weeks!

Yesterday I went to a family gathering. I normally just gulped in all the food I see on the table. But the only good food I saw were Cucumbers, Oranges, Grapes & Watermelons. I had those and also small portions of White Rice etc.

I was shocked at how I’ve changed over the past 3 months. Mentally I think I managed to scrape my ‘normal’ diet into healthier choices.

Family & friends were saying “how do you live eating only those?” Or “why do you eat like westerners?”.

I choose to live healthy. I like how it makes me feel. I’d like to maintain this lifestyle as long as I can.

First of all i would like to say happy Ramadhan!

This is suppose to be a very healthy and motivating blog to read, but i shall try my best to make it less boring because honest to god i suck at this -___- (pardon my annoying facial expression)

Ok so, i basically run whenever i feel super duper fat (which is most of the time) but the problem is i want to be better and faster, so this blog will record what food i take in and my running and hiking activities. oh oh, and i will do the 8 weeks challenge as well hehehe but not me trying to get buff or sexy or anything hahaha noooooo, thats for the boys. In this upcoming 8 weeks, i want to be able to run better than i did before and to record my journey and sharing it so stay with me.

This is my first post, so im still a bit clueless on what exactly i should be sharing so let me continue this next time. But for now have a great sahur everybody. Jangan lupa beniat and minum air.

– i may not be the fittest or the fastest but definitely want to be better. xx mo