2026-01-06
Workout Log
Summary
| Item | Record |
|---|---|
| Duration | 1h 15m |
| Total Exercises | 12 Exercises |
| Total Volume | 5,248kg |
| Calories Burned | 493kcal |
Detailed Routine
| Body Part | Exercise Name | Set | Weight / Time | Reps |
|---|---|---|---|---|
| Leg | Half Gym Ball Squat | 1 | 0kg | 20reps |
| Leg | Foam Roller Single Leg Deadlift | 1 | - | 20reps |
| Leg | V Squat | 1 | 30kg | 10reps |
| 2 | 30kg | 10reps | ||
| 3 | 30kg | 10reps | ||
| Chest | Dumbbell Pullover | 1 | 20kg | 12reps |
| 2 | 20kg | 12reps | ||
| 3 | 20kg | 12reps | ||
| 4 | 20kg | 12reps | ||
| Chest | Underhand Dumbbell Pec Fly | 1 | 8kg | 12reps |
| 2 | 7kg | 12reps | ||
| 3 | 6kg | 12reps | ||
| Chest | Incline Dumbbell Bench Press | 1 | 20kg | 10reps |
| 2 | 18kg | 10reps | ||
| 3 | 16kg | 10reps | ||
| 4 | 14kg | 10reps | ||
| Chest | Dips | 1 | - | 10reps |
| 2 | - | 10reps | ||
| 3 | - | 10reps | ||
| Back | Lat Pull Down | 1 | 40kg | 8reps |
| 2 | 35kg | 10reps | ||
| 3 | 30kg | 10reps | ||
| 4 | 30kg | 10reps | ||
| Back | Seated Cable Row | 1 | 35kg | 10reps |
| 2 | 35kg | 10reps | ||
| 3 | 30kg | 10reps | ||
| Shoulder | Dumbbell Lateral Raise | 1 | 1kg | 12reps |
| 2 | 1.5kg | 12reps | ||
| 3 | 2kg | 12reps | ||
| 4 | 3kg | 12reps | ||
| 5 | 4kg | 12reps | ||
| 6 | 4kg | 12reps | ||
| Abs | Dead Bug | 1 | - | 15reps |
| Abs | Air Bicycle Abs | 1 | - | 10reps |
Notes
Skipped yesterday because work was busy, but back at it today.
I had a "work out once a week" challenge going on, and I achieved 100%. I'm happy about that.
I considered going on a diet as well, but my PT teacher said that now is the time to increase muscle mass, so it's okay if I gain weight—just eat.
However, excluding sugars and fried foods.
I'm eating at the company cafeteria, and it's harder to maintain than I thought. So for now, putting the strict diet aside, I'm focusing on consuming as much protein as possible while working out.
As a result, I feel like I'm gaining weight. Just when I thought I lost a little, I feel my face and belly getting puffy again. I decided not to let it bother me and just keep going.
I'm thinking of doing a body profile shoot at the end of this year. First, I'll work out as consistently as possible, then lose weight in the summer for the shoot.
If I set aside 3 months for the diet, it should be enough. Until then, let's workout hard and maximize muscle growth.