Live Fitness & Diet Log

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.

DayDateCardioStepsStrength (Upper)Strength (Lower)Other ExercisesDiet
112 AprHiking (4km)14,800

Pass

213 Apr10,100

Squats (90 reps), Hip Extension, Side Leg Lifts (3 sets each)

Sit-ups (90 reps)Pass
314 Apr

Jog (3km), Climb 25 storeys

16,300Pass
415 Apr11,300Sumo Squats (90 reps)Sit-ups (90 reps)Pass
516 AprClimb 20 storeys14,100Pass
617 AprJog (4km), Climb 10 storeys10,500Fail (TGIF) :)
718 Apr (Sat)Jog (4km)18,000Pass

End of 1st week

819 Apr (Sun)Hiking (4km)14,500Pass
920 AprHiking (4km), Climb 10 storeys12,000Set A (3 sets)Sumo Squats (90 reps)Sit-ups (90 reps)Fail
1021 AprJog (4km), Climb 10 storeys14,000Pass
1122 Apr11,700Sumo Squats (90 reps)Sit-ups (90 reps)Pass
1223 AprJog (4km), Climb 10 storeys10,600Pass
1324 AprJog (4km)11,000Pass
1425 Apr (Sat)Hiking (4km)16,575Pass
End of 2nd week
1526 Apr (Sun)Hiking (4km)14,200Pass
1627 AprJog (3.2km)11,500Fail
1728 Apr11,300Pass
1829 Apr10,200Set A (3 sets)Sumo Squats (90 reps)Sit-ups (90 reps)Pass
19 30 AprJog (4km), Climb 10 storeys10,100Pass
20 1 May10,200 Sumo Squats (90 reps)Sit-ups (90 reps)Fail
 212 MayHike (4km)13,600Pass
End of 3rd week
 223 May13,000Pass
 234 MayJog (4km), Climb 10 storeys10,300Pass
245 May10,100Pass
256 MayJog (4km), Climb 10 storeys11,100Pass
267 May11,600Fail
 278 MayJog (4km), Climb 10 storeys12,800Pass
 289 May (Sat)Hiking13,800Fail
 2910 May (Sun)10,300Set A (3 sets)Sumo Squats (90 reps)Sit-ups (90 reps)Pass
 3011 MayJog (4km)10,200Pass

End of 30 days (6 failed diet days)

DayDateCardioStepsStrength (Upper)Strength (Lower)Other ExercisesDiet
 1 12 May10,000Pass
 2 13 MayJog (4km),Climb 10 storeys12,800Pass
 3 14 MayJog (4km), Climb 10 storeys10,400Fail
 4 15 MayJog (4km)10,500Fail
 5 16 May (Sat)Hiking12,300Fail
 6 17 May (Sun)11,300Pass
 7 18 MayJog (4km), Climb 10 storeys11,500Pass
End of 5th week
 8 19 MayJog (3km)11,700Pass
 9 20 May11,900Pass
 10 21 May11,500Pass
 11 22 May13,400Pass
 12 23 May (Sat)Hiking17,000Pass
 13 24 May (Sun)Hiking12,500Pass
 14 25 MayJog (4km),Climb 10 storeys11,600Pass
15 26 May10,500Set A (3 sets)Sumo Squats (90 reps)Sit-ups (90 reps)Pass
16 27 May13,500Pass
 17 28 MayJog (4km),Climb 10 storeys11,500Fail
 18 29 MayJog (3.3km), Climb 10 storeys10,700Pass
 19 30 May (Sat)Hiking21,000Pass
 20 31 May (Sun)10,600Fail
 21 1 JuneJog (4km)11,000Sumo Squats (90 reps)Sit-ups (90 reps)Pass
 222 June10,500Fail
 233 JuneHiking14,000Pass
 24 4 JuneJog10,200Pass
 25 5 June10,200Pass
 26 6 June (Sat)5200Pass
 27 7 June (Sun)Hiking17,500Pass
 28 8 JuneHiking13,200Fail 
 29  9 JuneJog (4km)15,500Pass
 30 10 JuneJog (1.5km), climb 50 storeys10,000Pass
End of 30 Days (1 failed exercise, 4 failed diet days)
 1 11 June12,610Pass
 2 12 JuneJogging (3.2km)12,300Set A (3 sets)Sumo Squats (90 reps)Sit-ups (90 reps)Fail
 3 13 June (Sat)5,800Set A (3 sets)Sumo Squats (90 reps)Sit-ups (90 reps)Fail
 4 14 June (Sun)Hiking (5.5km)12,000Pass
 5 15 JuneJog (3.3km)11,000Pass
 6 16 JuneBrisk-walk (4km)12,300Pass
 7 17 June8,000Set A (3 sets)Sumo Squats (90 reps)Sit-ups (90 reps)Pass
 8 18 JuneJog (3.5km)11,500Pass
 9 19 June10,600Set A (3 sets)Sumo Squats (90 reps)Sit-ups (90 reps)Fail
 10 20 June (Sat)14,000

Unrecorded (Fail)

 11 21 June (Sun)11,000Unrecorded (Fail)
 12 22 June9050Hair colouring day – MalaisePass
 13 23 JuneJog (3.5km)12,000SickPass
 14 24 June10,000SickPass
 15 25 June10,100SickPass
 16 26 June10,000SickFail
 1727 June (Sat)10,200SickPass
 1828 June (Sun)10,700SickPass
 1929 June15,000RecoveringPass
 2030 June10,700RecoveringPass
 21 1 JulyJog (4km)18,300Pass
 22 2 July12,400Fail (Indulge)
 23 3 July10,000Pass
 244 July (Sat)11,200Fail (Indulge)
 25 5 July (Sun)11,000Fail (Indulge)
 26 6 JulyJog (4km)11,000Fail (Indulge)
 27 7 July5,3003 sets each – Sumo Squats (30 reps), Hip Extension x 30 reps, Donkey Kicks x 40 repsSit-ups (90 reps)Pass
 28 8 JulyJog (4km)10,600Pass
 29 9 July6,600Fail
 30 10 July10,000Fail

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.

DayDateCardioStepsStrength (Upper)Strength (Lower)Other ExercisesDiet
111 Aug (Tue)Jog (3km), climb 10 storeys15,500Pass
212 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
313 Aug (Thu)10,000Sit-ups (90 reps)Sumo Squats (90 reps), Donkey Kicks (3 sets)Pass
414 Aug (Fri)Jog (3.7km)12,600Pass
 5 15 Aug (Sat)Brisk-walk (4km)12,400Pass
 6 16 Aug (Sun)Jog (4.2km)11,000Pass
 7 17 Aug (Mon)10,000Sit-ups (90 reps)10-minute Core & LegsPass
 8 18 Aug (Tue)8,800Pass 
 9 19 Aug (Wed)10,000Pass 
1020 Aug (Thur)Jog (4.2km)15,800Pass
11  21 Aug (Fri)14,800Pass
 12 22 Aug (Sat)12,900Fail (Buffet)
 13 23 Aug (Sun)10,600Fail
 14 24 Aug12,000Sit-ups (90 reps)25-minutes LegtasticPass
 15 25 AugJog (4.2km)12,800Pass
 16 26 Aug11,500Pass
 17 27 Aug10,700Fail
 1828 Aug (Sat)7,900Fail
 1930 Aug (Sun)14,000Fail
 2031 Aug Jog (4.2km)12,800Pass
 21 1 Sep12,100Pass
 22 2 Sep6,100Fail
23 3 Sep7,700Sit-ups (90 reps)

Sumo Squats (90 reps),

Side Leg Lifts (3 sets),
Donkey Kicks (3 sets) 

Pass
24 4 Sep Jog (4.2km)14,000Pass
25 5 Sep (Sat)6,000Pass
26

 6 Sep

(Sun)

6,500Pass
27 7 Sep9,200Pass
28 8 Sep12,800Pass
299 SepJog (4.2km)15,200Pass
3010 Sep10,200

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!  

DayDateCardioStepsStrength (Upper)Strength (Lower)Other ExercisesDiet
111 SepJog (4.2km), climb 10 storeys15,600Pass
212 Sep (Sat)12,000Pass
313 Sep (Sun)6,000Pass
414 SepJog (4.2km), climb 10 storeys17,000Pass
515 Sep10,300Fail
616 Sep7,000Pass
717 SepJog (4.2km), climb 10 storeys11,300Pass
818 Sep10,800Pass
919 Sep (Sat)8,200Fail
1020 Sep (Sun)11,000Fail
1121 Sep12,000Sit-ups (90 reps)Sumo Squats (90 reps)Fail
1222 Sep10,500Fail
1323 SepJog (4.2km)13,600Pass
1424 Sep10,200Pass
1525 SepJog (4.2km)12,000Pass
 1626 Sep12,000Fail
 1727 Sep14,000Fail
 1828 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.
DayDateCardioStepsStrength (Upper)Strength (Lower)Other ExercisesDiet
1 9 OctJog (4km) Sit-ups (90 reps)Sumo Squats (90 reps), Side Leg Lifts x 20 reps (3 sets)  
2       
3       
4       
5       
6       
7       
8       
9       
        
        
        
        

*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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