Morning

Threadmill Cardio: 35:02 mins 
Distance: 5km

 

Evening:

Leg Workout

Dynamic squats – 30 x 3sets
Jumping Lunges – 16 x 2sets and 1 set 20 reps  altenate with 5 burpees
Leg curls –20 x 3 sets at 17.5lbs
Adduction -15 x 3 sets at 45 lbs
Abs 350 crunches

 

Food Intake

Brunch: Eggs Royale – Salmon, two poached eggs, wholemeal bread and sauteed button mushrooms

Pre Workout – Protein Bar

Dinner: Tosai Telur and Tandoori Chicken

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