back to zero. square one. FUCK.

Day 10

3 km jog

Day 12

10 reps

db press
16 kg x 4 RP

lat raise
8 kg x 4 RP

rear raise
8 kg x 4 RP

upright row
7.5kg x 4 RP

shrugs
43 kg x 2
47 kg x 2 RP

Day 9

Back Biceps

Lats pull down
85 x 10 x 1
100 x 10 x 3
RP

Seated Row
90 x 10 x 1
100 x 10 x 3
RP

BB row
17.5 x 10 x 4
RP

One Arm Row
16 x 10 x 3
RP

BB curl
7.5 x 4 x 10
RP

Hammer
8.8 x 3 x 10

Preacher
7.4 x 3 x 10

Week 2 Day 8


Smith Bench
20 kg x 10 x 1
22.5 x 10 x 3
22.5 x 3 x 1 (RP)

Incline
15 kg x 10 x 4
x 3 (RP)

Incline Flyes
8 kg x 10 x 4 (RP)

Machine bench
60 lbs x 3 x 10
60 lbs x 1 x 6

Skull
5 kg x 10 x 3

Rope Extension
13 kg x 3 x 10

Day 6

Rest day.

Day 5

Shoulders & Abs

DB Press

14 x 4 x 13

14 x 1 x 10 (RP)

Lat Raise

7 x 4 x 13

7 x 1 x 10

Rear Raise

7 x 4 x 13

7 x 1 x 10

Upright Row

5 x 4 x 13

5 x 1 x 10

Shrugs

40 x 4 x 13

40 x 1 x 10

Leg Raise

3 x 15

Situp

15 x 1 x 10

10 x 1 x 15

10 x 1 x 10

Day 4

Back & Biceps

Lats pull down
100 x 13
85 x 13
70 x 13 x 2

Seated Row
80 x 13
70 x 13 x 3
70 x 8 (RP)

Barbell Row
15 x 13 x 4
15 x 8 (RP)

One arm row
14 x 13 x 3
14 x 8 (RP)

BB curl
5 x 13 x 2 Inner
5 x 13 x 2 Outer

Preacher
7 x 13 x 3

Hammer
7 x 8 x 2

Day 2


Legs


Leg Press
weight 13 x 13 reps x 3 sets
weight 12 x 13 reps x 1 set
weight 12 x 8 reps x 1 set

Hamstring Curl
5 x 13 x 4 sets

Quads extentsion
50 x 13 x 3 sets

Calf Raises
3 x 13

Squats
15 x 10 x 3

Day 1


Smoke free day 1.
Feels good, and I believe I can do it this time round. Its good to be a non-smoker. This question awakens me. "Why you do spend so much effort taking care of your body but you smoke?!"

6 years ago, I picked up smoking. Ask any of smoker if given an option to go time, will you still pick it up?
No. I will not. I still have a choice to stop smoking, and the time shall be now.

Weight: 58.5 kg

Chest & Triceps

Barbell Bench Press
15 kg x 15
15 kg x 10
15 kg x 10
15 kg x 8
15 kg x 4 (Rest Pause)

Incline dumbell press
14 kg x 13
14 kg x 12
14 kg x 12
14 kg x 12
14 kg x 8 (Rest Pause)

Incline Flyes
9 kg x 12
9 kg x 12
9 kg x 12
9 kg x 8 (Rest Pause)

Dips
1 x 10
1 x 10
1 x 8

Skull Crusher
5 kg x 12
5 kg x 12
5 kg x 10
5 kg x 4 (Rest Pause)

Overhead extension
12 kg x 12
12 kg x 10
12 kg x 10
12 kg x 6 (Rest Pause)

Tricep Pushdown
18 kg x 12
18 kg x 12
15 kg x 10
15 kg x 6 (RP)