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HP ProBook 4430s – Intel Core i3 | Fair Deal
Neatly used HP laptop in good working condition.
✅ Intel Core i3
✅ Solid performance for basic tasks, browsing, and light work
✅ Clean screen and body

Note:
- Battery needs replacement
- Left shift key not working (I use on-screen keyboard — or an external keyboard can be used)

Price: 90,000
Location: Lagos / Nationwide delivery
Call/WhatsApp: 0903 518 0068
Serious buyers only.

Haha. I stopped updating at day 21... but here's the goodnews.

I workout aleast 5 times a week.

Day 21: 11.05.25 Sunday

Traps

Standing db shrug x4 10
Bent over db shrug x4 10

Shoulder
Seated db overhead press x4 10
Db front raise - x4 10
Leaning lateral raise - x3 7

Chest
Db press x4 10
Db fly x4 10

Day 20: 10.05.25 Saturday

Rest

Day 19: 9.05.25 (Friday)

Rest

Day 18: 8.05.25

Bicep
Back

Day 17: 7.05.25

Had a super hectic day. No workout

Please I need your advice. I want to process a Declaration of Age (Affidavit of Birth) because I don’t have a birth certificate.

According to the requirements, one of my parents has to do the affidavit on my behalf and present a valid identity document that has a signature.

Now here’s my situation:

My dad is available to do it.

But his Nigerian International Passport is expired.

His Nigerian Driver’s License is also expired.

We don’t have any other valid ID (like a Voter’s Card with a signature or valid NIN card that carries a signature).

Does anyone know if an expired passport or driver's license can still be used for this affidavit in court or for embassy documentation?

@Hannnania

Day 16: 6 05.2025 (Tuesday)

My neighbour's dogs decided to mess up the backyard where I workout.

No workout

Day 15: 5.05.2025 (Monday)

Rest

Day 14: 4.05.25 (Sunday)

BICEP
Hammer curl - 4 mins
Concentration curl - 25 reps each arm

TRICEP
Overhead press - x4 12 reps
Db kickback - x4 10 each arm

Day 13: 3.05.25 (Saturday)

Today was an unintended rest day because I got so caught up with other stuffs. My Pecs, traps and triceps muscles are recovering and sore.

My dinner below;
Cucumber
Cabbage
Suya.

I absolutely enjoyed this.

Day 12: 2.05.25 (Friday)


CHEST
Db flat press x10 15 (intense with tight squeezes)
Closed inner db press x3 10

SHOULDER
Overhead shoulder press

Day 11: 1.05.25 (Thursday)

BACK
Db pullover x10 10
Single back row x5 x15
Double back row x5 x10

CORE
Db woodchopper x3 10 each side

PLANK
Image below

Day 10: 30.04.25 (Wednesday)

REST DAY.

I made a new resolution to be doing PLANK every morning before workout. Well I started this evening, the image is below using a Stopwatch.

The plank is a bodyweight exercise that primarily:

1. Strengthens your core (abs, obliques, lower back)

2. Improves posture and stability

3. Engages shoulders, chest, and glutes as stabilizers

Incline press-up - 100

Day 9: 29.04.25 (Tuesday)

Legs
Static lunge 25 each leg
Goblet squat x4 10

Core
Db woodchooper x3 10 each twist or side
Db standing crunch x4 20 (db on both sides)

Traps 2
Db standing front lift (elbow at 45 degree) x5 10 each hand
Db shrug x4 10 (with pauses at squeeze)


Chest
Db press to failure

Day 8: 28.04.25 (Monday)
Mood: Felt so tired but job's got to be done regardless.


CHEST
Pecs Activation x5 10
Db press (inner chest) x5 15
Db flat press (horizontal) x5 15

FOREARM
Twist x3 10 each arm
Wrist curl x3 10 each arm
Hammer curl x5 10 each arm

BICEP
Zottman curl x4 20 both arm

TRICEP
Overhead single press x10 10

SHOULDER
Overhead shoulder press x4 10

Day 7: 27.04.25 (Sunday)

SHOULDER
Standing db press x4 10
Standing lateral raise x5 5
Single db front raise x3 10

BACK
Bent over db row x4 10
One arm db row x6 10 each arm

CORE
Standing db side bend x6 10


Here's a pic of my neighbour's handsome dog. His name is Leo

Day 6 - 26.04.25 (Saturday)

Legs:
Goblet squat x4 15 - 20 reps
Bulgarian split squat x4 10 reps each leg (no weights)
Dumbbell deadline x4 10 reps
Heel-elevated dumbbell squat x4 10 reps

Chest:
Flat dumbbell press x10 10 reps
Dumbbell fly x3 x10 reps

Shoulder:
Seated overhead press



My breakfast below. I didn't get to snap my supplements too



Day 7 which Sunday I will work the back, shoulder and core

fortunead:
Good morning house
Please I have a question
I heard we’re not to staple any document while going for the interview
So what of some documents that are more than a sheet, for example the transcript, should we not staple the entire transcript together?

Use paper clip

Day 5 – 25.04.25

Mood/Focus: Neutral

1. Quit smoking weed: ✅
2. Screentime under 6hrs: ✅️
3. Read 20 mins before bed: ❌️
4. Wake at 4am & Jog (if planned today): ❌
5. Workout (2 hrs): REST DAY OO
6. No food 2hrs before bed: ❌️
7. Meditate 30 mins: ❌
8. No pornography: ✅️


Reflection:

TODAY IS MY REST DAY O!

Nothing spectacular but had beautiful discussions with my mum.

By the way, I relaxed with a neighbour who loves women alot. I wonder why skimpy dresses, fine faces and backside makes many men lose their sense. Being driven by lust is actually funny. Being controlled by what is physical. That's shit!

Men should focus on their finance, fitness, knowledge, faith, family & Life.

Oh, here's a picture of my cement dumbbell below. It is 25kg each.


Saturday which is 26th April... I'm killing it! 🙂

Day 4 – 24.04.25

Mood/Focus: Not in the mood but disciplined

1. Quit smoking weed: ✅
2. Screentime under 6hrs: ❌
3. Read 20 mins before bed: ❌️
4. Wake at 4am & Jog (if planned today): ❌
5. Workout (2 hrs): ✅️
6. No food 2hrs before bed: ✅
7. Meditate 30 mins: ❌
8. No pornography: ✅️

Reflection/Notes:

Workout: 8am - 9:20am

Today's workout was intense. I worked on the

ARM

The session for bicep;
Hammer curl x5 20reps
Zottman curl x3 15 reps

The session for tricep;
Overhead Dumbbell Extension x5 10 reps
Tricep kickback (I enjoyed this alot) x5 10 reps (for each arm)

The session for forearm;
Wrist curl x5 10 reps


TRAPS

Standing dumbbell shrug x5 20 reps (squeeze and pause for 1 second) - this was a killer. I found at that if you tilt your head a bit then you'll assassinate the traps 🤣.


Taught my cousin programming during my spare time. Got to watch old nollywood movie (isakaba & one osuofia's movie).

Oh and i found that doing the most difficult task in the morning helps me. Waking up at 4am is changing my life.

I haven't meditated in a while.

Friday which is 25th April is my rest day. 😴

Day 3 – 23.04.25

Mood/Focus: Early Riser

1. Quit smoking weed: ✅
2. Screentime under 6hrs: ❌
3. Read 20 mins before bed: ❌️
4. Wake at 4am & Jog (if planned today): ❌
5. Workout (2 hrs): ✅️
6. No food 2hrs before bed: ✅
7. Meditate 30 mins: ❌
8. No Indecency: ❌️

Reflection/Notes:

Workout: 7:30am - 9am

Dumbbell chest press - 10 set x15- 20reps
Lats workout - 5 sets x20 reps each hand

I didnt read any book. I continue on online course & tutored. I will start a routine for my 12 year old cousin - 30 pushups everyday before showering.

I will be adding language course to my schedule. Do 2 hours of it daily. 4 am - 5 am should be followed religiously.

Day 2 – 22.04.25
Mood/Focus: Present-oriented

1. Quit smoking weed: ✅
2. Screentime under 6hrs: ✅️
3. Read 20 mins before bed: ✅
4. Wake at 4am & Jog (if planned today): ❌
5. Workout (2 hrs): ❌
6. No food 2hrs before bed: ✅
7. Meditate 30 mins: ❌
8. No pornography ✅️

Reflection/Notes:

Press up in the morning = 100
Press up in the evening = 150 (inclined)

Prepared workout bench and dumbbells for tomorrow's session at 5am.

Read Thinking fast & slow for 1 hour.

Day 3 = Hit the gym early. Meditate. Face the day

Day 1 – 21/04
Mood/Focus: Super motivated in the morning.

1. Quit smoking weed: ✅
2. Screentime under 4hrs: ❌
3. Read 20 mins before bed: ✅
4. Wake at 4am & Jog : ❌
5. Workout (2 hrs): ❌
6. No food 2hrs before bed: ✅
7. Meditate 30 mins: ❌️
8. No pornography: ✅️

Reflection/Notes:
Screentime under 4 hrs seems quite impossible because I use my phone to take courses which is a productive venture. So I will increase it to 6hrs.

Building momentum to start weightlifting again is quite hard. It's easy to continue but to start feels like hell but I'll figure it out.

My Goals for 30 days:

- Quit smoking weed 🚬
- Limit screentime to 4hrs per day
- Read a book atleast for 20 mins before bed
- Wake up at 4am & Jog atleast 4 times per week.
- Workout 5 times per week. 2 hrs per session.
- No food 2 hours to bed time
- No pornography
- Meditate 🧘🏿‍♂️ for 30 mins during the day.


I will honestly share my progress here in whatever way I can. I am not striving for perfection but consistency. I believe that to overcome bad habits, it is my duty to build good habits.

I won't focus on the 30 days. I will only focus on each day and won't bother myself with tomorrow.


Start date - 21st April, 2025