Squat – 40kg – easy

Bench – 30kg – not so easy but I got through it. Going to read up on bench press form

Row – 40kg – got through it. Had to rest 2-3 minutes between sets.



  • Breakfast: two apples with coconut sugar and cinnamon.
  • Lunch: white rice, edamame beans, corn kernels, green peas.
  • Dinner: noodles, tofu, choy sum, radish cake, lentil with potato and sesame seed and olives.
  • Other: smoothie (lychee, banana, bok choy, ginger, chia seeds, sesame seeds), 1 coffee, B12 supplement, smoothie after workout (banana, grapefruit, cucumber, protein powder, coconut water).


  • Squat (40kg); bench (30kg); row (40kg).