The gym / May–October 2026

Show up again.

When Evan joined AquaTech's Developmental Squad, I promised myself I would show him that starting late did not mean giving up. I got back in the pool first. Then Yucong and David invited me to try the gym with them. This is what followed.

Why I started ↗See the routines ↓

Data through 25 Oct 2026. This is a snapshot from my exports, not a live Hevy feed.

Before the gym log

It started in the pool.

Researching clubs, swimmers, technique and meets for Evan and Sarah brought back a passion I had left alone for 30 years. I was becoming a swim parent before I knew it, and I wanted Evan to see me take on something difficult too.

How we got back to the pool ↗
  1. Dec 2025

    Almost 92 kg

    My weight after our Korea trip. This is from memory, before the Hevy measurements below.

  2. Jan–Mar 2026

    3 swims a week

    I returned to the water after 30 years, with separate technique, endurance and sprint days.

  3. 14 May 2026

    87 kg

    The first weigh-in in this export. I had already lost weight through swimming.

May 2026 / Anytime Fitness

The Saturday start.

Coach Yucong and Coach David invited me to join them for a trial session at Anytime Fitness. David trained us three times a week, but I could only make Saturdays around work. That session with the gym bros got me started. If I wanted another three or four sessions, I had to find the time myself.

So I started training after the family went to sleep. Hevy became my workout log, ChatGPT helped me plan, and Saturdays with David were where I checked my form, talked through my splits and updated him on my progress. I am grateful I got to start with them.

The full story ↗

Logged sessions

97

12 May 2026 to 23 Oct 2026

Started at 11pm–12:59am

76

Most of the work happens after the house is asleep.

Logged change since May

-6.55kg

87 kg → 80.45 kg; swimming came first.

Weight loss journey

A jagged line down.

This chart begins at 87 kg on 14 May 2026, after three months of swimming. It does not plot the almost-92 kg I remember from December because I did not log that in this export. The latest entry is 80.45 kg on 25 Oct 2026. Day to day, it bounces. The longer view is why I keep logging it.

The May-to-October change is only the logged part. I lost weight while swimming from January to March, before these weigh-ins began. A single reading never tells the whole story.

Weight measurements from May to October 2026107 weigh-ins, from 87 kilograms to 80.45 kilograms, with day-to-day variation.
14 May 2026 · 87 kg25 Oct 2026 · 80.45 kg

Consistency

Sessions by month.

May 2026

10sessions

Jun 2026

21sessions

Jul 2026

19sessions

Aug 2026

20sessions

Sept 2026

13sessions

Oct 2026

14sessions

What's in the rotation

The latest routines.

These are exercises from the latest logged session under each routine name. They show what I actually did that day, not a fixed programme or prescription.

Routine 01

Full Body

A broad session with legs, a press, a row, shoulders and usually a treadmill finish.

  • Incline Bench Press (Dumbbell)
  • Goblet Squat
  • Lateral Raise (Dumbbell)
  • Single Arm Cable Row
  • Cable Pull Through
  • Face Pull
  • Hanging Knee Raise
  • Hammer Curl (Cable)
  • Triceps Rope Pushdown
  • Treadmill

Routine 02

Full Body 2

Another full body mix, with a hinge, pulling work and smaller upper body lifts.

  • Incline Bench Press (Dumbbell)
  • Chest Supported Incline Row (Dumbbell)
  • Farmers Walk
  • Romanian Deadlift (Dumbbell)
  • Single Arm Lateral Raise (Cable)
  • Lat Pulldown - Close Grip (Cable)
  • Triceps Pushdown
  • Preacher Curl (Dumbbell)

Routine 03

Full Body 3

A third variation that brings in shoulders, calves, glutes and core work.

  • Incline Bench Press (Dumbbell)
  • Shoulder Press (Dumbbell)
  • Standing Calf Raise (Dumbbell)
  • Glute Bridge
  • Low Cable Fly Crossovers
  • Single Arm Lateral Raise (Cable)
  • Face Pull
  • Hanging Knee Raise
  • Triceps Pushdown
  • Preacher Curl (Dumbbell)

Routine 04

UB + Cardio

A shorter upper body session paired with treadmill work.

  • Bench Press (Dumbbell)
  • Dumbbell Row
  • Lateral Raise (Dumbbell)
  • Treadmill

The record

Every session.

DateSessionStartExercisesSets
23 Oct 2026UB + Cardio00:54416
22 Oct 2026Full Body 200:15826
20 Oct 2026UB + Cardio00:41416
17 Oct 2026Full Body 223:59827
16 Oct 2026Full Body 300:311032
14 Oct 2026Cardio - Inclined Walk23:5712
14 Oct 2026Full Body 200:29719
12 Oct 2026Full Body09:511030
9 Oct 2026Full Body 300:34723
7 Oct 2026Cardio 🦵🦵🦵23:1213
6 Oct 2026Full Body 200:15930
5 Oct 2026Full Body00:221030
3 Oct 2026Cardio with David12:00714
2 Oct 2026Full Body 200:32828
29 Sept 2026Light Cardio00:1811
28 Sept 2026Full Body00:55825
26 Sept 2026Shoulders Day with David11:45624
25 Sept 2026Cardio (5km)23:5212
23 Sept 2026Full Body00:03928
21 Sept 2026Upper Body00:39722
19 Sept 2026Chest day with David11:41521
18 Sept 2026Cardio00:0112
17 Sept 2026Full Body00:22828
15 Sept 2026Lower Body00:14511
13 Sept 2026Upper Body23:18828
12 Sept 2026Cardio00:0112
10 Sept 2026Upper Body00:25821
29 Aug 2026Trying new gym with David and Cong09:05516
28 Aug 2026Light Cardio - Z2 Jog00:0011
27 Aug 2026Full Body10:15725
25 Aug 2026Cardio23:3811
24 Aug 2026Lower Body23:48614
24 Aug 2026Upper Body00:18719
22 Aug 2026Light Cardio00:2611
20 Aug 2026Cardio23:2811
18 Aug 2026Cardio23:5411
17 Aug 2026Lower Body23:30613
17 Aug 2026Upper Body00:11820
11 Aug 2026Cardio23:5611
11 Aug 2026Lower Body00:02614
10 Aug 2026Upper Body00:14829
8 Aug 2026Afternoon workout 💪11:54518
7 Aug 2026Cardio00:3412
6 Aug 2026Lower Body00:04614
4 Aug 2026Upper Body23:49829
4 Aug 2026Full Body00:09828
1 Aug 2026Afternoon workout 💪12:00721
31 Jul 2026Easy cardio07:5912
30 Jul 2026Full Body00:12726
29 Jul 2026Cardio morning07:4113
27 Jul 2026Lower Body23:56615
27 Jul 2026Upper Body00:52824
25 Jul 2026Afternoon workout 💪11:57723
22 Jul 2026Cardio23:3112
21 Jul 2026Full Body23:56721
18 Jul 2026Afternoon workout 💪17:14719
17 Jul 2026Cardio22:5811
17 Jul 2026Full Body00:01728
14 Jul 2026Full Body00:20728
11 Jul 2026Afternoon workout 💪12:27622
10 Jul 2026Cardio00:1212
8 Jul 2026Pull23:57621
7 Jul 2026Push23:48825
6 Jul 2026Legs00:06718
4 Jul 2026Afternoon workout 💪12:00616
1 Jul 2026Pull23:28622
30 Jun 2026Cardio23:5112
29 Jun 2026Push23:52724
28 Jun 2026Legs23:37718
27 Jun 2026Full Body routine00:28829
25 Jun 2026Pull00:21621
23 Jun 2026Cardio23:2812
23 Jun 2026Push00:18821
21 Jun 2026Legs - after 3 days of rest from Pesta Sukan (logistics)23:55719
17 Jun 2026Afternoon workout 💪17:4112
16 Jun 2026Cardio turned Pull23:58826
15 Jun 2026Push23:55721
15 Jun 2026Late night workout 🌙00:00622
13 Jun 2026Afternoon workout 💪12:15725
12 Jun 2026Late night workout 🌙00:08622
10 Jun 2026Evening workout 🏋️18:3122
10 Jun 2026Late night workout 🌙00:10732
9 Jun 2026Late night workout 🌙00:20728
6 Jun 2026Saturday with PT @ AF11:57819
6 Jun 2026Cardio instead of leg routine, prepare for Sat PT in 11 hours00:0811
5 Jun 2026Pull00:05731
3 Jun 2026First one after Maldives 🌴 🌞 🌊23:55828
28 May 2026Legs00:08624
26 May 2026Pull23:39729
25 May 2026Push23:47828
23 May 2026Afternoon workout 💪13:24717
23 May 2026Lower (Posterior)00:18620
21 May 2026Upper (Pull)23:59827
19 May 2026Lower (Quads)23:59618
17 May 2026Late night workout 🌙23:40620
16 May 2026Afternoon workout 💪12:13521
12 May 2026Late night workout 🌙23:5035

Session names and set counts come from my Hevy export. The records above omit private workout notes. My Hevy profile ↗

Maybe next

Back in the pool?

The gym might be my route back to masters swimming, but I am still on the edge. A 5:30am start is the killer. If Evan reaches Youth Squad and our training times line up, I might finally join ATS Masters and train alongside him. Father and son, same pool, same early alarm. Maybe.

Read Evan's swimming story ↗