Looks like I don't have much progression...
by the way, here is the workout summary for the 1st week:
Wed - 5km treadmill + 200 push up (ouch!)
Thurs - Back, Tricep (Feels like quiting gym!), abs
Fri - Rest
Sat - 5km treadmill, Chest, Biceps, abs
Sun - Futsal
Since this is only the wake up call to my muscles so I don't really hit them hard.
I injured my shoulder last month before I went US - it was really pain!
Photo for tracking purpose (ONLY):
