Isnin. 1km only. Focus on weight training.

Muscle strain. Fatigue from yesterday training. So,

1. Do a 1km pace 8.00
2. Arm pulled 40x 2
3. Rowing machine 2km at 11 mins
4. Quad pull 30x
5. New machine 8 x 4
6. 25kg dumbell 8x2

7. Night badminton medium intensity

TOTAL KCAL- 900 ONLY.

Mihun sayur 400kcal. Uncle bob 500kcal nasi ikan 600kcal. Mihun kerang 670kcal cikong 250kcal. Total 2420 kcal.