Daily Exercise & Diet Log (Apr 2020 onwards)
This is my live fitness log, continuing from previous 30 Day Slim & Fit Challenges. Read through the previous posts to see how I set my goals, track my progress & measure my results.
| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Other Exercises | Diet |
| 1 | 12 Apr | Hiking (4km) | 14,800 | – | – | – | Pass |
| 2 | 13 Apr | – | 10,100 | – | Squats (90 reps), Hip Extension, Side Leg Lifts (3 sets each) | Sit-ups (90 reps) | Pass |
| 3 | 14 Apr | Jog (3km), Climb 25 storeys | 16,300 | – | – | – | Pass |
| 4 | 15 Apr | – | 11,300 | – | Sumo Squats (90 reps) | Sit-ups (90 reps) | Pass |
| 5 | 16 Apr | Climb 20 storeys | 14,100 | – | – | – | Pass |
| 6 | 17 Apr | Jog (4km), Climb 10 storeys | 10,500 | – | – | – | Fail (TGIF) :) |
| 7 | 18 Apr (Sat) | Jog (4km) | 18,000 | – | – | – | Pass |
End of 1st week | |||||||
| 8 | 19 Apr (Sun) | Hiking (4km) | 14,500 | – | – | – | Pass |
| 9 | 20 Apr | Hiking (4km), Climb 10 storeys | 12,000 | Set A (3 sets) | Sumo Squats (90 reps) | Sit-ups (90 reps) | Fail |
| 10 | 21 Apr | Jog (4km), Climb 10 storeys | 14,000 | – | – | – | Pass |
| 11 | 22 Apr | – | 11,700 | – | Sumo Squats (90 reps) | Sit-ups (90 reps) | Pass |
| 12 | 23 Apr | Jog (4km), Climb 10 storeys | 10,600 | – | – | – | Pass |
| 13 | 24 Apr | Jog (4km) | 11,000 | – | – | – | Pass |
| 14 | 25 Apr (Sat) | Hiking (4km) | 16,575 | – | – | – | Pass |
| End of 2nd week | |||||||
| 15 | 26 Apr (Sun) | Hiking (4km) | 14,200 | – | – | – | Pass |
| 16 | 27 Apr | Jog (3.2km) | 11,500 | – | – | – | Fail |
| 17 | 28 Apr | – | 11,300 | – | – | – | Pass |
| 18 | 29 Apr | – | 10,200 | Set A (3 sets) | Sumo Squats (90 reps) | Sit-ups (90 reps) | Pass |
| 19 | 30 Apr | Jog (4km), Climb 10 storeys | 10,100 | – | – | – | Pass |
| 20 | 1 May | – | 10,200 | Sumo Squats (90 reps) | Sit-ups (90 reps) | Fail | |
| 21 | 2 May | Hike (4km) | 13,600 | – | – | – | Pass |
| End of 3rd week | |||||||
| 22 | 3 May | – | 13,000 | – | – | – | Pass |
| 23 | 4 May | Jog (4km), Climb 10 storeys | 10,300 | – | – | – | Pass |
| 24 | 5 May | – | 10,100 | – | – | – | Pass |
| 25 | 6 May | Jog (4km), Climb 10 storeys | 11,100 | – | – | – | Pass |
| 26 | 7 May | – | 11,600 | – | – | – | Fail |
| 27 | 8 May | Jog (4km), Climb 10 storeys | 12,800 | – | – | – | Pass |
| 28 | 9 May (Sat) | Hiking | 13,800 | – | – | – | Fail |
| 29 | 10 May (Sun) | – | 10,300 | Set A (3 sets) | Sumo Squats (90 reps) | Sit-ups (90 reps) | Pass |
| 30 | 11 May | Jog (4km) | 10,200 | – | – | – | Pass |
End of 30 days (6 failed diet days) | |||||||
| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Other Exercises | Diet |
| 1 | 12 May | – | 10,000 | – | – | – | Pass |
| 2 | 13 May | Jog (4km),Climb 10 storeys | 12,800 | – | – | – | Pass |
| 3 | 14 May | Jog (4km), Climb 10 storeys | 10,400 | – | – | – | Fail |
| 4 | 15 May | Jog (4km) | 10,500 | – | – | – | Fail |
| 5 | 16 May (Sat) | Hiking | 12,300 | – | – | – | Fail |
| 6 | 17 May (Sun) | – | 11,300 | – | – | – | Pass |
| 7 | 18 May | Jog (4km), Climb 10 storeys | 11,500 | – | – | – | Pass |
| End of 5th week | |||||||
| 8 | 19 May | Jog (3km) | 11,700 | – | – | – | Pass |
| 9 | 20 May | – | 11,900 | – | – | – | Pass |
| 10 | 21 May | – | 11,500 | – | – | – | Pass |
| 11 | 22 May | – | 13,400 | – | – | – | Pass |
| 12 | 23 May (Sat) | Hiking | 17,000 | – | – | – | Pass |
| 13 | 24 May (Sun) | Hiking | 12,500 | – | – | – | Pass |
| 14 | 25 May | Jog (4km),Climb 10 storeys | 11,600 | – | – | – | Pass |
| 15 | 26 May | – | 10,500 | Set A (3 sets) | Sumo Squats (90 reps) | Sit-ups (90 reps) | Pass |
| 16 | 27 May | – | 13,500 | – | – | – | Pass |
| 17 | 28 May | Jog (4km),Climb 10 storeys | 11,500 | – | – | – | Fail |
| 18 | 29 May | Jog (3.3km), Climb 10 storeys | 10,700 | – | – | – | Pass |
| 19 | 30 May (Sat) | Hiking | 21,000 | – | – | – | Pass |
| 20 | 31 May (Sun) | – | 10,600 | – | – | – | Fail |
| 21 | 1 June | Jog (4km) | 11,000 | – | Sumo Squats (90 reps) | Sit-ups (90 reps) | Pass |
| 22 | 2 June | – | 10,500 | – | – | – | Fail |
| 23 | 3 June | Hiking | 14,000 | – | – | – | Pass |
| 24 | 4 June | Jog | 10,200 | – | – | – | Pass |
| 25 | 5 June | – | 10,200 | – | – | – | Pass |
| 26 | 6 June (Sat) | – | 5200 | – | – | – | Pass |
| 27 | 7 June (Sun) | Hiking | 17,500 | – | – | – | Pass |
| 28 | 8 June | Hiking | 13,200 | – | – | – | Fail |
| 29 | 9 June | Jog (4km) | 15,500 | – | – | – | Pass |
| 30 | 10 June | Jog (1.5km), climb 50 storeys | 10,000 | – | – | – | Pass |
| End of 30 Days (1 failed exercise, 4 failed diet days) | |||||||
| 1 | 11 June | – | 12,610 | – | – | – | Pass |
| 2 | 12 June | Jogging (3.2km) | 12,300 | Set A (3 sets) | Sumo Squats (90 reps) | Sit-ups (90 reps) | Fail |
| 3 | 13 June (Sat) | – | 5,800 | Set A (3 sets) | Sumo Squats (90 reps) | Sit-ups (90 reps) | Fail |
| 4 | 14 June (Sun) | Hiking (5.5km) | 12,000 | – | – | – | Pass |
| 5 | 15 June | Jog (3.3km) | 11,000 | – | – | – | Pass |
| 6 | 16 June | Brisk-walk (4km) | 12,300 | – | – | – | Pass |
| 7 | 17 June | – | 8,000 | Set A (3 sets) | Sumo Squats (90 reps) | Sit-ups (90 reps) | Pass |
| 8 | 18 June | Jog (3.5km) | 11,500 | – | – | – | Pass |
| 9 | 19 June | – | 10,600 | Set A (3 sets) | Sumo Squats (90 reps) | Sit-ups (90 reps) | Fail |
| 10 | 20 June (Sat) | – | 14,000 | – | – | – | Unrecorded (Fail) |
| 11 | 21 June (Sun) | – | 11,000 | – | – | – | Unrecorded (Fail) |
| 12 | 22 June | – | 9050 | Hair colouring day – Malaise | – | – | Pass |
| 13 | 23 June | Jog (3.5km) | 12,000 | Sick | – | – | Pass |
| 14 | 24 June | – | 10,000 | Sick | – | – | Pass |
| 15 | 25 June | – | 10,100 | Sick | – | – | Pass |
| 16 | 26 June | – | 10,000 | Sick | – | – | Fail |
| 17 | 27 June (Sat) | – | 10,200 | Sick | – | – | Pass |
| 18 | 28 June (Sun) | – | 10,700 | Sick | – | – | Pass |
| 19 | 29 June | – | 15,000 | Recovering | – | – | Pass |
| 20 | 30 June | – | 10,700 | Recovering | – | – | Pass |
| 21 | 1 July | Jog (4km) | 18,300 | – | – | – | Pass |
| 22 | 2 July | – | 12,400 | – | – | – | Fail (Indulge) |
| 23 | 3 July | – | 10,000 | – | – | – | Pass |
| 24 | 4 July (Sat) | – | 11,200 | – | – | – | Fail (Indulge) |
| 25 | 5 July (Sun) | – | 11,000 | – | – | – | Fail (Indulge) |
| 26 | 6 July | Jog (4km) | 11,000 | – | – | – | Fail (Indulge) |
| 27 | 7 July | – | 5,300 | – | 3 sets each – Sumo Squats (30 reps), Hip Extension x 30 reps, Donkey Kicks x 40 reps | Sit-ups (90 reps) | Pass |
| 28 | 8 July | Jog (4km) | 10,600 | – | – | – | Pass |
| 29 | 9 July | – | 6,600 | – | – | – | Fail |
| 30 | 10 July | – | 10,000 | – | – | – | Fail |
End of 30 Days (2 failed exercise, 12 failed diet days to recuperate after falling very sick) Stopped for 1 month – extended overindulgence after fallen sick for over a week. | |||||||
| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Other Exercises | Diet |
| 1 | 11 Aug (Tue) | Jog (3km), climb 10 storeys | 15,500 | – | – | – | Pass |
| 2 | 12 Aug (Wed) | – | 7,000 | Bicep Curl (3 sets), Sit-ups (90 reps) | Sumo Squats (90 reps), Hip Extension (3 sets), Side Leg Lifts (3 sets) | – | Pass |
| 3 | 13 Aug (Thu) | – | 10,000 | Sit-ups (90 reps) | Sumo Squats (90 reps), Donkey Kicks (3 sets) | – | Pass |
| 4 | 14 Aug (Fri) | Jog (3.7km) | 12,600 | – | – | – | Pass |
| 5 | 15 Aug (Sat) | Brisk-walk (4km) | 12,400 | – | – | – | Pass |
| 6 | 16 Aug (Sun) | Jog (4.2km) | 11,000 | – | – | – | Pass |
| 7 | 17 Aug (Mon) | – | 10,000 | Sit-ups (90 reps) | 10-minute Core & Legs | – | Pass |
| 8 | 18 Aug (Tue) | – | 8,800 | – | – | – | Pass |
| 9 | 19 Aug (Wed) | – | 10,000 | – | – | – | Pass |
| 10 | 20 Aug (Thur) | Jog (4.2km) | 15,800 | – | – | – | Pass |
| 11 | 21 Aug (Fri) | – | 14,800 | – | – | – | Pass |
| 12 | 22 Aug (Sat) | – | 12,900 | – | – | – | Fail (Buffet) |
| 13 | 23 Aug (Sun) | – | 10,600 | – | – | – | Fail |
| 14 | 24 Aug | – | 12,000 | Sit-ups (90 reps) | 25-minutes Legtastic | – | Pass |
| 15 | 25 Aug | Jog (4.2km) | 12,800 | – | – | – | Pass |
| 16 | 26 Aug | – | 11,500 | – | – | – | Pass |
| 17 | 27 Aug | – | 10,700 | – | – | – | Fail |
| 18 | 28 Aug (Sat) | – | 7,900 | – | – | – | Fail |
| 19 | 30 Aug (Sun) | – | 14,000 | – | – | – | Fail |
| 20 | 31 Aug | Jog (4.2km) | 12,800 | – | – | – | Pass |
| 21 | 1 Sep | – | 12,100 | – | – | – | Pass |
| 22 | 2 Sep | – | 6,100 | – | – | – | Fail |
| 23 | 3 Sep | – | 7,700 | Sit-ups (90 reps) | Sumo Squats (90 reps), Side Leg Lifts (3 sets), | – | Pass |
| 24 | 4 Sep | Jog (4.2km) | 14,000 | – | – | – | Pass |
| 25 | 5 Sep (Sat) | – | 6,000 | – | – | – | Pass |
| 26 | 6 Sep (Sun) | – | 6,500 | – | – | – | Pass |
| 27 | 7 Sep | – | 9,200 | – | – | – | Pass |
| 28 | 8 Sep | – | 12,800 | – | – | – | Pass |
| 29 | 9 Sep | Jog (4.2km) | 15,200 | – | – | – | Pass |
| 30 | 10 Sep | – | 10,200 | Set A (3 sets) Sit-ups (90 reps) | Side Leg Lifts (3 sets), Donkey Kicks (3 sets) | – | Pass |
End of 30 Days (6 failed exercise, 6 failed diet days) Poor diet has improved by 50% over last month. However, exercise days have slackened by 300%, mainly due to shortfall in 10k steps. To buck up! | |||||||
| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Other Exercises | Diet |
| 1 | 11 Sep | Jog (4.2km), climb 10 storeys | 15,600 | – | – | – | Pass |
| 2 | 12 Sep (Sat) | – | 12,000 | – | – | – | Pass |
| 3 | 13 Sep (Sun) | – | 6,000 | – | – | – | Pass |
| 4 | 14 Sep | Jog (4.2km), climb 10 storeys | 17,000 | – | – | – | Pass |
| 5 | 15 Sep | – | 10,300 | – | – | – | Fail |
| 6 | 16 Sep | – | 7,000 | – | – | – | Pass |
| 7 | 17 Sep | Jog (4.2km), climb 10 storeys | 11,300 | – | – | – | Pass |
| 8 | 18 Sep | – | 10,800 | – | – | – | Pass |
| 9 | 19 Sep (Sat) | – | 8,200 | – | – | – | Fail |
| 10 | 20 Sep (Sun) | – | 11,000 | – | – | – | Fail |
| 11 | 21 Sep | – | 12,000 | Sit-ups (90 reps) | Sumo Squats (90 reps) | – | Fail |
| 12 | 22 Sep | – | 10,500 | – | – | – | Fail |
| 13 | 23 Sep | Jog (4.2km) | 13,600 | – | – | – | Pass |
| 14 | 24 Sep | – | 10,200 | – | – | – | Pass |
| 15 | 25 Sep | Jog (4.2km) | 12,000 | – | – | – | Pass |
| 16 | 26 Sep | – | 12,000 | – | – | – | Fail |
| 17 | 27 Sep | – | 14,000 | – | – | – | Fail |
| 18 | 28 Sep | – | +500 | Sit-ups (90 reps) Bicep Curl (3 sets) | Sumo Squats (90 reps), Set B (3 sets) | – | Pass |
| Failed to continue for 30 days. | |||||||
| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Other Exercises | Diet |
| 1 | 9 Oct | Jog (4km) | Sit-ups (90 reps) | Sumo Squats (90 reps), Side Leg Lifts x 20 reps (3 sets) | |||
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*Set A (4.5 – 5.75kg dumbbell) = Per Arm >> Bicep Curl x 12 reps, Shoulder Press x 12 reps, Tricep Extension x 12 reps, Dumbbell row x 20 reps
^Set B (6kg ankle weight) = Per Leg >> Hip Extension x 30 reps, Donkey Kicks x 40 reps, Side Leg Lifts x 20 reps
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