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)