Lowyat.NET: Latest topics in Member Workout Journals

2026 Resolution - Hyrox,

leah235 — Sat, 03 Jan 2026 21:12:57 +0800

This thread will be my training journal and preparation for Hyrox competition.

Hopefully I will able to complete the course!

Let’s goooo!

🏁 HYROX Race Format (Standard)
To complete 8 rounds of running + functional workouts, in this fixed order:
1. 1 km Run — get your engine going
2. SkiErg — 1000 m (upper & lower body cardio)
3. 1 km Run
4. Sled Push — 50 m (power & leg drive)
5. 1 km Run
6. Sled Pull — 50 m (back + posterior chain)
7. 1 km Run
8. Burpee Broad Jumps — 80 m (full-body explosive)
9. 1 km Run
10. Rowing — 1000 m (legs + back + arms cardio)
11. 1 km Run
12. Farmer’s Carry — 200 m (grip, core, shoulders)
13. 1 km Run
14. Sandbag Lunges — 100 m (legs + core)
15. 1 km Run
16. Wall Balls — 100 reps (legs + shoulders + lungs)
➡️ Total: 8 km running + 8 workouts (standard)

40plus Workout Journal, Kettlebells & Barbells

watzisname — Mon, 25 Dec 2023 20:07:43 +0800

Transitioning from Barbell workout to Kettlebells

Barbell numbers for record

Bench Press : 50kg
Squat: 52.5kg
Overhead Press: 32.5kg
Deadlift: 70kg

I bought 2 competition kettlebells; 12kg & 16kg so will be using these 2 for double kettlebell program

Based on program by Geoff Neupert

Exercises:
1. Double Kettlebell Clean & Press
2. Double Kettlebell Front Squat

Workout 1: 10x1
Workout 2: 5x2
Workout 3: 10x1
Workout 4: 6x2
Workout 5: 10x1
Workout 6: 7x2
Workout 7: 10x1
Workout 8: 8x2
Workout 9: 10x1
Workout 10: 9x2
Workout 11: 10x1
Workout 13: 10x2
Workout 14: 6x3
Workout 15: 10x2
Workout 16: 7x3
Workout 17: 10x2
Workout 18: 8x3
Workout 19: 10x2
Workout 20: 9x3
Workout 21: 10x2
Workout 22: 10x3
Workout 23: 10x2
Workout 12: 5x3 Workout 24: Rep Max _____

Will be adding Kettlebell Swings/Cardio during rest days if recovery is good

After 6 weeks of kettlebell conditioning , I will move back to barbell cycle

"Return to Normal" Journal,

FlierMate4 — Sun, 08 Jan 2023 01:53:53 +0800

Hi, I am new to this forum section. I pay more attention to my fitness now since I am getting old.

My ideal weight is 70~75 kg. Currently my body weight and personal particulars are as below:

Gender: Male
Age: 45
Height: 174cm
Weight: 90kg
BMI: 29.7 kg/m2 (Overweight)
Muscle Mass: 39.4 (was 39.9 three years ago)
No-Smoke & No Alcohol consumption

My workout plan is Walking.

5-Jan: 6000 steps (5-5:30PM, 7-7:30PM)

8-Jan: 3000 steps (12-12:30AM)

The mileage is low because I have no motivation to go to park.
Plus, I can walk anytime at home.

I plan to drink plenty of plain water, and at least a glass of full-cream milk everyday.

Currently the only medicine I am taking is for mental illness. No supplement.

Richard & Klara's journal., A couple's journey together.

R231_SL65_AMG — Mon, 04 Apr 2022 18:00:25 +0800

Objectives?
First is to be closer to 12% body fat instead of the current 32%
Second is to be able to fit into a size 36 waist pants.
Third is to be free of any high dosage hypertension medication as well as reverse pre-diabetes.
Final is to be healthy and physically fit enough to survive 4 months the outdoors of Bhutan.

Weight 112.4kg

Today is the real start of intermittent fasting for me. Last food intake was 8pm last night where I had ayam percik from a ramadan bazaar with steamed broccoli. Won't be going to a bazaar again as somebody is making a killing there.

Today's food intake :-

08:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:00 : Decided to walk at 14mins per km on a 3km walk. Was going to the gym but found out it was closed and would be on shorter operating hours for the fasting month. Therefore walked back at same pace.

12:00 : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1/2 cup mixed berries and half an avocado. Also had a piece of keto bread with butter, slice of cheese, scrambled egg, 2 bacon and a lettuce, tomato, purple carrot and kale salad.

6:30 : Green curry beef+eggplant+mushroom, seafood omelet and cauliflower+purple cabbage "rice"

8:00 : No sugar dark chocolate and cashew pudding.

Physical activities :-

09:00 : Attempted 30 minutes of butterfly stroke but didn't feel good as began feeling a bit dizzy, therefore stopped at 10 minutes.

15:00 : Decided to use the condo's gym did the following :-

Did the following exercises in this order :-
1. Dumbbell Squats 8 rep 10kg
2. Dumbbell Chest Press 8+8 rep 10kg.
3. Dumbbell Biceps Curls 8+8 rep 10kg
4. Burpees 30 rep.
5. Dumbbell Reverse Lunge 8 rep 15kg. 8 rep 10kg.
6. Dumbbell Bent Over Rows 8+8 rep 10kg
7. Lying Triceps Skull Crushers 8+8 rep 5kg
8. Burpees 50 rep.
9. Side Lateral and Front Shoulder Raise 8+8 rep 5kg
10. Push Up Rows 5+5 rep 5kg.
11. Goblet Squat combo 8+12+8 rep 10kg.
12. Burpees 20 rep.

I was following the exercises on a youtube HIIT follow along but amended it.

I think I'll take it easy as I don't quite feel 100% yet.

Successful of🦸SupermanLick, 🚬很强

SupermanLick — Fri, 11 Mar 2022 13:32:27 +0800

10/3/22 星期四
Bench press barbell
37Kg =10

俯卧撑=20

Bench press barbell
37Kg=8
47Kg=10,8,8
53Kg=8,8,6
60Kg=5,3,1
58Kg=5,2

Note: 56cm grip width clearance

Ring Fit Adventure Workout, Weight Loss Journey

asphiroth — Fri, 18 Dec 2020 14:34:43 +0800

I just noticed LYN got this forum section, so i gonna share my progress of weight loss journey just using Ring Fit Adventure and diet.

However I already started 75 days from the day i started my weight loss routine, so i just list down progress from the first day until today below, and will update my next progress until i achieve my target...

About me
- 37 years old and 180cm
- as of 3/10/2020, I was 106.5kg
- previously i was an active runner, joined few HMs and hiked few bukits around KV

Add-on: my first weight loss journey (2015)
- jogging 3 times a week, walk daily minimum 10k steps
- did daily calorie counting and log in MyFitnessPals
- from 88kg to 73kg in 3 months

Then after i met my gf and married to her on 2018, my weight gradually increasing until last year reached 100kg, and up to October 2020 my weight reached 106kg.
I got no time and no motivation to go out to gym or go jogging at parks as last time, and now CMCO is another reason to hold me from exercising outside.
My health starts deteriorating, always getting headache, hard to sleep, having acid refluxes and sometimes vomit easily.

Since then, i decided to gain back my fitness lifestyle, so i purchased Nintendo Ring Fit Adventure(RFA), to motivate myself to exercise.
Bought it on 3/10/2020, and start working out daily for at least 2 hours per session.
Until today 18/12/2020 together with diet calorie control daily, I can say it progressed well!
My weight goal target is gonna be 80kg, from 106.5 kg so it gonna be 26 kg loss to reach my goal.

About Nintendo's Ring Fit Adventure(RFA)

Ring Fit Adventure is an exercising action role-playing game developed and published by Nintendo for the Nintendo Switch. The game comes with two physical components: the Ring-Con, a Pilates ring that the user holds and one Joy-Con slots into, and a Leg Strap, a piece of fabric affixed to the user's leg that holds the other Joy-Con. Wiki Trailer.
Basically, in the game itself have Adventure RPG mode and general workout mode, so I normally start with general workout mode first for warming up, then I continue playing the adventure mode.

Here I detailed down my weekly progress on my weight loss journey, based on what i recorded in my MyFitnessApp:

Progress
3/10/2020: 106.5 kg - 1st day. exploring the game and tried few light workouts.
8/10/2020: 104.8 kg
14/10/2020: 102.5 kg
18/10/2020: 101.8 kg
22/10/2020: 100.6 kg
25/10/2020: 101.8 kg - abit increased since i had family gathering and eat alot, more than recommended daily calorie intake and ate fattening foods

1/11/2020: 99.6 kg
4/11/2020: 98.8 kg
9/11/2020: 98.7 kg
12/11/2020: 98.2 kg - for these past two weeks, i reached my first plateau. it was very difficult for me to go further down, so i changed my RFA workouts to more challenging ones
14/11/2020: 97.7 kg
18/11/2020: 97.2 kg - again, once i lose 1kg, my weight became stagnant again for almost 3 weeks. I googled and try to apply better RFA workout routine that focuses on weight loss
26/11/2020: 96.6 kg
27/11/2020: 95.9 kg - finally i got through my 2nd plateau

10/12/2020: 95.8 kg - my 3rd plateau, been in the same range for two weeks, so instead i jog in the game, i run faster for any part of cardio part in the game to get heartbeat faster; over 140
13/12/2020: 95.2 kg
17/12/2020: 94.6 kg - keeping the same RFA workout routines and keeping my heartbeat over 140++ for at least 10-20 mins per session
18/12/2020: 94.3 kg - up to opening this tered. lost 12.2 kg
21/12/2020: 95.4 kg - *Update(6/1/2021) year end, so many event, so many food to eat 😤
24/12/2020: 94.1 kg - managed to go down again
31/12/2020: 94.1 kg - hit another plateau. also blaming myself of no eating control since birthday week

5/1/2021: 93.7 kg - happy new year, happy new weight!
6/1/2021: 93.1 kg - *Update 2(18/1/2021) my last exercise before i went for vacation at beaches. i told my wife for this vacation, i gonna eat without control
9/1/2021: 96.0 kg - back from vacation. padan muka tak jaga makan
12/1/2021: 94.6 kg - start to progress back. from this day i'm going to push my heartbeat over 150bpm around few minutes at least twice a week
16/1/2021: 93.1 kg
18/1/2021: 92.6 kg - finally completed the main adventure game. will proceed with extra game world ownwards.

CrossFit Progress,

leah235 — Mon, 10 Aug 2020 20:42:37 +0800

This thread is to track my CrossFit progress.

Note that I just started CrossFit actively since September 2019.
So hopefully this thread serves reminder and act as milestone of the hardwork I’ve poured into my body.

August - Gymnastic Strength
This month focuses a lot on strength building, and mostly about gymnastic strength (BODYWEIGHT). Besides getting a stronger in term of movements, these training will challenge your sense of coordination and balancing. Enjoy!

PULL UP STRENGTH #2
A:
Warm Up
2 rounds
10 Push Up
10 9kg KB High Pull
10 9kg KB Swing
Then,
3 rounds
10 10lb Plate Good Morning
6 Scapular Ring Row
30secs Hollow Rock

B.1: Pull-ups
5 x 10 Ring Row (3 seconds hold at top)

B.2: Metcon (Weight)
EMOM x 10 minutes
Min 1: 10 Barbell Bent Over Row Scaled: 55lb
Min 2: :30 Active Hang (Chest up and hold)
=Total 5 sets

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 minutes
10 American Swing 12kg
10 Sit Up/GHD Sit Up
5 Jump Squat
=Total 7 sets

Note: using 35lb barbell

Closed,

Wcd — Tue, 21 Jul 2020 17:56:41 +0800

Closed

WT's Workout Journal: Confident Self,

WisdomTrumps — Wed, 27 May 2020 19:58:31 +0800

BIT BACKSTORY
About 4 years back, I was a chunky 130kg man. Then, like any other who decide to lose weight, I started out with an exercise regime and diet plan. The first 10kg was a breeze, I'm sure most people on the weight lost journey would know this too. There's nothing particularly exciting or extraordinary about my exercise regime, it was more consistent than anything. Come one evening, I came across an interesting documentary called "What the Health" and it peaked my interest when I learned about this "super" diet, plant-based diet (aka veganism). It started out as an experiment, then come 3 months, 6 months, then a year. AND NO, I'm not here advocating anyone to start a plant-based diet, that's for you to decide on your own. As for my personal experience, it worked wonder for me. My diet before this was in no way healthy or balanced, I was a carnivore who could devour a bucket of KFC in one sitting. So it shocked those around me of this dramatic shift. After a year on plant-based diet, I shifted to lacto-ovo vegetarian diet due to inconvenience as I have just started out on a new job. By early 2018, I have lost 40kg, sitting on 90kg. Due to the nature of my job, I had to abandon my exercise regime and was also drinking pretty heavily at time. Suffice to say, I regain some weight and lost some muscle mass. Now come to present time, I decided to hop back on the wagon and continue to shape my body.

CURRENT
Weight as at 8/5/20: 95.2kg
Target weight: 80kg
Objective: Lose 2 - 3kg per month (hoping to hit my target by the end of 2020)

31 May: Achieved (92.8kg, -2.4kg)
30 Jun:
31 Jul:
31 Aug:
30 Sep:
31 Oct:
30 Nov:
31 Dec:

DIET
- Lacto-ovo vegetarian
- Heavier breakfast, lighter dinner
- No sugared drink (food is fine haha)
- No coffee
- No meal after 9pm

EXERCISE
- Morning jog on empty stomach (30 - 45mins)
- Body weight exercise (occasionally, 30 mins)
- Will go back to the gym once MCO is lifted (In March, I was benching 80kg for 4 sets of 10)

zwift running, any idea where to buy the running pods

prodeo_th — Sat, 11 Apr 2020 23:16:53 +0800

To all sifus please enlighten me where to buy the zwift running pods / runn sensor

Ectomorph Workout Journal, Ola Amigo

Ethan Hunt — Wed, 29 Jan 2020 17:11:41 +0800

I'm stumble upon my thread previously and see how much i already improve since my comment on 6th Dec 2019. So i planing to do workout journal to keep track and see how much i progress.

To recap, i start do workout again somewhere early Nov'2019 with body-weight that time is about 56-57kg. I have undergo Hernia surgery on 17/7/2019.

Abit about my self.
- 30 years old male
- 172cm, current weight 27/1/2020 at 60kg
- goal is muscle mass / weight gained
- previously do some workout routine eg: 5x5 but stop half way.
- right now just starting Fierce 5 program this week.

So i have been training i think for about 12 week with poor self made program. Lol. Below is my last weight that i lift, which is last week 20/1-24/1/2020.

Bench Press - 45kg, 5x3
Squat - 47kg, 5x3
OHP - 30kg, 5x3
Barbell Row - 46kg, 5x3
Barbell Curl - 22kg, 8x3
Close Grip Bench Press - 32kg, 10x3

I being told that my self made program kinda suck actually, so i begin with new proper beginner program called Fierce 5. Found at bb.com forum. So for starter, i will de-load the weight and start the program with 75-80% weight that i could lift previously.

The program consist of 2 section, Workout A and Workout B. Just like stronglift 5x5 its alternate weekly.

Workout A
- Squat 5x3
- Bench Press 5x3
- Pendlay Row 8x3
- Reverse Fly 10x3
- Calf Raise 15x2 + Skull Crusher 10x2 (Superset)

Workout B
- Front Squat 5x3
- Overhead Press 5x3
- Romanian Deadlift 8x3
- Lat Pulldown / Chin Up / Pull Up 8x3
- Ab Work 15x2 + Bicep Curl 10x2 (Superset)

Journal of Towards Dream Body, i want to get my abs =p

daimon — Fri, 05 Oct 2018 23:25:56 +0800

age: 33yo

current body:

Target: Bigger hamstring, bigger quad, bigger calves, bigger arms, thick chest

future body:

?????

Burn all the fats, fat burning journal

yontoro — Fri, 14 Sep 2018 07:43:23 +0800

Just thought I would start a fat loss journal here

Height: 170cm
Weight: 69kg
BF% : 15% using inbody machine in the gym

About myself, on March 2018, I was at the fattest point in my life, 85kg and very out of shape. I didn't really care until my gf showed me a picture we took together, and I was shocked at how fat and rounded I have become.
Since then I have been losing my weight/fat with pretty good results.

2009-2010:
Weight 62-64kg

Was a pretty active guy, consistently working out 6 days per week, Monday - Saturday, Sunday is strictly rest day.
10km run in the morning
Weight training in gym in afternoon
10km run in evening

Also got PT sessions at that time where I learned the basics of weight lifting.

Still in college at that time, so a lot of free time, was eating right most of the time, but didn't count calories or macros at all.

2011-2018:
Weight 70-80kg

Knee was injured and didn't really recover for years, so have stopped being active, and the weight/fat just keeps adding up.
Didn't actually do any physical activity consistently for the whole period.
Tried to get back into running but my knee won't allow me to run for more than few minutes, so I gave up.

March 2018:
Weight 85kg

I begin by counting my calories and drastically reduce my calorie intake.
I was only eating roughly 1000 calories per day, and started with some weight lifting(in my condo gym) and 20 mins of steady state cardio.

Typical meal for the day is as below, and I typically have a cheat weekend, Sat/Sun, eating whatever I want.

» Click to show Spoiler - click again to hide... «

By the end of the month, I finally dropped below 80kg, I weighted 79kg on 27th March 2018.

April 2018:
Consistent drop in weight over the weeks, continuing my diet and workout sessions.

May 2018:
Weight 75kg

I was seeing consistent drops throughout the month, going as low as 73kg.
Around this time all my pants don't fit anymore and I needed a belt to keep the pants up.

June 2018:
Weight 72-73kg

At this point, I was a bit worn out by the strict calorie restriction and started to change up a little, at this point I have stopped tracking calories and was eating whenever I was hungry.

I signed up at a gym as my condo gym is too limited in terms of equipment, I typically go to the gym 3x a week doing 3 day splits.
Chest/Biceps
Back/Triceps
Legs/Shoulders
Abs on every alternate days
Started mixing in HIIT in my cardio, 3-4 times per week

At the same time I tried out IF, 16/8 up to 20/4, I find it really hard to stick to IF and still socialize.

July 2018:
Weight 71-74kg

Didn't like feeling sore all over all the time, hungry all the time, weak all the time, generally feeling like dying all the time.
So I loosened up my diet even more, without counting calories/macronutrients at all.

At this point, I also started to focus more on weight lifting, and reduced my cardio.

August 2018:
Weight 71-74kg

I felt as if I have plateaued and did not make any progress at all.
So I bumped up my workouts.
Working out 6 days a week:
HIIT in the morning
Weight training in the afternoon
Steady state cardio in the evening

I also started eating alot more high protein foods, and started taking protein supplements.
Without tracking calories as well.

September 2018:
Weight 69kg - 74kg

I decided it's time to check and tidy up my diet as I haven't made any progress for few months.

Started counting calories again, and noticed I have eaten way more than I should.

So with my new diet, starting Sept 3rd, I aim to eat around 1500-1800 calories per day, and take around 120-150g of protein per day, didn't really care about carbs/fats, just keeping them in moderation.

Typical meals:

» Click to show Spoiler - click again to hide... «

Removed HIIT from my routine as it is too taxing and takes too long to recover, doing weight training and steady state(20-60mins) almost daily.
This week I was able to hit a new PR on both dead lifts and squats.
Also able to do more pull ups/chin ups with good form.

I woke up this morning and I weighted 69kg, from the 74kg last week, was steadily dropping 1kg every 1-2 days.

I always challenge myself and increase the intensity of my workouts whenever possible, be it lifting heavier, doing more reps for body weights, running faster/longer.
My goal is to generally be a fit and lean individual and hope to reach my fitness level 8 years ago.

Experiments in eating,

sapphist — Wed, 23 May 2018 22:38:58 +0800

Starting this for accountability, since threads can't be deleted, if I stop this halfway my failure will be on the internet for all to see forever.

So a bit of background, I have been struggling with my weight my entire life. Struggling is probably not the best choice of word because I didn't really care about my weight or anything else for a long time. I would get hurt when people made mean comments but then go back to "who cares food is more delicious":P

My relationship with food is toxic. I don't know how to eat in moderation, I either eat whatever I want or starve myself, there's no healthy in between.

So I am going to challenge myself to try and eat like a normal human being and try and find a diet that works for me. Since it's not supposed to be just a temporary diet it has to be something that I can live with and stick to .

1) Calorie Counting

2) Low carb

3) Intermittent Fasting

I am going to try each for a month and see which one works best for me.

I'll check in every day and update my weekly progress on the main post, too malu to post my weight right now, but I will weigh myself weekly and update how much I have lost.

21/05/18- 20/06/18 - Calorie counting

1200 net calories per day & 2 litres water

Warrior diet on weekdays & 16:8 IF on weekend, Sharing My Weight Loss Journey

Mestar — Wed, 02 May 2018 13:42:18 +0800

MY DETAILS
Age : 32 (2018)
Height : 177cm
Starting Weight : 126kg [15.1.2018]
Ultimate Weight Goals : 100 kg by 18.6.2018
TDEE: 2,409 calories daily.
BMI: 33.1

ABOUT MYSELF
A fatso all the way

DIET HISTORY
Normal fat guy with loves of local foods.

WEIGHT LOSS PLAN
Doing warrior diet fasting (eat breakfast only) on weekdays & 16:8 Intermittent fasting on weekend

EATING HABIT
On weekdays, I will usually cook my own breakfast before going to work which will consist the following:-
a. 2 eggs (sometimes half boiled, sometimes sunny sides up, sometimes omelette)
b. Any meat that I have in my fridge (sometimes 2 sausages, sometimes chicken breast, sometimes fish fillets, etc)
c. Moderate amount of sauce (chili, tomato, mayo, 1000 island)
d. Plain long black coffee.
E. Drink plain water around 2.5 litres daily in average during fasting period.

On weekend, since I will be going out dating & socializing I will be lenient about my food intake but will monitor the hours on when i consume them. I will usually skip breakfast & only have lunch & dinner or have breakfast & lunch but skip dinner.

PHYSICAL ACTIVITIES
Wake up, cook breakfast, eat, go to work, went home, & sleep.
Will do a brisk walk on weekend, if i am not lazy.

PROGRESS
Weight in daily. Will only note down when there is a weight loss. (Weight up I will not note down )

MONTH 1
15.1.2018 = 126kg.

MONTH 2
9.2.2018 = 119kg.
11.2.2018 = 118kg.
13.2.2018 = 117kg.

MONTH 3
1.3.2018 = 116kg.
3.3.2018 = 115kg.
7.3.2018 = 114kg.
16.3.2018 = 113kg.
19.3.2018 = 112kg.
28.3.2018 = 111kg.
29.3.2018 = 110kg.

MONTH 4
4.4.2018 = 109kg.
13.4.2018 = 108kg.
15.4.2018 = 107kg.
18.4.2018 = 106kg.
19.4.2018 = 105kg.

MONTH 5
-None Yet-

Total weight loss : 21kg.

Q1: Why do now my weight loss ratio is becoming stagnant & not so rapid as month 3 & 4? I have been stagnant for almost 2 weeks now. Do i need to change anything?

Q2: Is there such thing as eating too less that your body will reserve more calories resulting to you gaining more weight as oppose to lose weight?

Appreciate the support & honest comment so that I can improve myself.

Ryu's Journal,

RyuGW90 — Sat, 24 Feb 2018 21:30:18 +0800

I have been working out inconsistently during 2017
I am going to revise my workout method and do it more consistent in 2018

Profile on:
24 Feb 2018
Height : ~ 168cm
Weight : ~68kg
Fat Percentage : ? / Waistline : ~34 Inches

Goals:
1. Increase physical endurance (arms & thighs)
2. Reduce fat percentage and increase muscle mass

Goals Assessment:
1. Physical endurance (arms) will be measured from max repetitive of push up & chair dip for tricep exercise from day 1 and end of 3 months basis
2. Physical endurance (thighs) will be measured from max repetitive of squat exercise from day 1 and end of 3 months basis
3. Fat Percentage ? unknown assessment / Waistline will be measured by the end of the workout timeline

» Click to show Spoiler - click again to hide... «

Methodology 2 April 2018 :

1. 30 days Squat 30 Days Challenge
One set of 30 repetition basic squats ( Increase repetition by 5 every week, 5x a week)

2. Core Workout
One minute basic blank (3x a week)
Two sets of 15 repetition of side crunch (each side)
One set of 50 repetition of basic sit up
One set of 20 repetition of reverse sit up

3. Jumping Jack
One minute jumping jack ( Increase by 10 seconds every week)

4. Push Up
Two sets of 12 reps basic push up ( 3x a week)

My foodlog for weight loss, 3months weight loss how much?

unicorn60 — Mon, 25 Dec 2017 20:37:50 +0800

How much can I lose weight in 3 months with this diet plan -

Daily intake:

:spirulina tablets 2000mg,
fibre drink 2cup,
oatmeal 1cup,
1carb/protein meal
+30min cardiowalk?

im currently 78kg.....prone to water weight/gain easily. Big eater as well=_=
female
want lose weight to say 55kg in 1 year. Now wanna know with this diet plan how much can lose in say 3 months?

Thanks!

Ultrasonolipolysis for fat removal, Effectiveness of ultrasonolipolysis

sianto88 — Mon, 18 Dec 2017 15:22:06 +0800

DeAct's Logs,

DeAct — Fri, 15 Dec 2017 15:41:02 +0800

Deleted

Champlaos workout journal,

champlaos11 — Mon, 03 Apr 2017 14:43:01 +0800

Starting Day 1 of Cycle 2 of Candito 6 weeks strength programme today.

Current 1RM:

Squat 140kg
Bench 95kg
Deadlift 155kg

Squat is my favourite workout and also my strongest. My bench and deadlift is weak af.

Workout history: started with bro split and then moved on to SL 5x5 for 6 months and 5/3/1 for one year. And now trying out Candito's.