DAY 245: Holidays are best for workouts!

Have been going for back to back wedding banquets and due to the sudden increase in take of food, I have gained 1kg. 😦 And in 2 weeks’ time, I have another banquet. Really need to take my workouts a level higher so that I would not gain weight and make use of all the extra protein consumed to gain more muscles.

Gotta lose sm after having back to back wedding banquets. Gained 1kg!! 😱

A post shared by Henry (@strengthnspirit) on

Went for a run in the afternoon then continued to lift some weights at night. I think I should discipline myself to do some cardio every morning.

Reps Sets Exercise Weight
1 10 3 Barbell shoulder press 36kg
2 10 2 Barbell shoulder press 35kg
3 10 5 Bent over row 37kg
4 10 5 Weighted pull ups 5kg
5 10 5 Side lateral raise 5kg
6 10 5 Elevated push ups

Incorporated some side lateral raise to my workout to help stimulate more growth in my shoulders.


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