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)