Hey Szu if you're around - what's your current workout plan and days? I found myself green with envy this morning and well this sounds weird but I need to work hard to get on your level. Was curious what all you do. You may have posted it before but I missed it.
OK, I've changes a few things around because my wife works out with me.
I workout out 5-6 days out of the week, but I only do a 4-day weight training split.
Monday - Back & Abs
Light Cardio (I do this before ever workout) - Anything for about 5 mins with my heartrate at 120-130 bpm
100+ Pull Ups - Mostly sets of 8-10
BB back rows - 4x15 @135
Close-grip cable rows - 4x15 @130
Single arm DB rows - 4x15 @60
Straight Arm Lat Pulldown - 4x15 @60
Hyperextensions - 4x15 with 35 plate
Dragon Flags, Raise Leg Chin-ups, Standing Ab Wheels, Hanging Leg Wipers, etc.
Tuesday - Chest & Biceps
Flat DB - 4x15 @ 70
Standing DB curl - 4x15 @30
Incline DB - 4x15 @70~60
Seated DB curls - 4x15 @25
Decline DB - 4x15 @60
Hammer curls - 4x15 @25
Incline flys - 4x15 @35
Hammer preacher curl - 4x15 @25
Low cable chest flys - 4x15 @40
Chest Dips - 4x15 w/25 DB
Wednesday - Cardio or possibly Zumba night now if my wife has her way.
Thursday - Legs & Abs
Straight Leg deadlifts - 4x12 @165
Back squats - 4x10,8,6,6 @135,185,225,225
Power squat press machine - 4x12 @180
Leg extensions - 4x12 @170
Hamstring curls - 4x12 @80
Seated calves raises - 4x15 @135
Dragon Flags, Raise Leg Chin-ups, Standing Ab Wheels, Hanging Leg Wipers, etc.
Friday - Shoulders & Triceps
Standing OHP - 4x12,8,6,6, @95,115,135,145
Alternating DB shoulder press - 4x15 @30
DB Tricep extension - 4x15 @60
Side lateral raises - 4x15 @20
Single arm DB tricep extension - 4x15 @20
Front lateral raises - 4x15 @20
Double arm DB kickbacks - 4x15 @20
Rear lateral raises - 4x15 @20
Cable extensions - 4x15@50
Saturday - Cardio
Sunday - Rest or Yoga