Ground to overhead
Single leg weighted squat
Skull crushers
V-up
180 Lat Jump Burpee
*2 round-7.5kg,3 rounds 10kg
*V-up last 3 rounds-hanging leg lift,toe touch the bar
Day 30!!! wooohoooo....it's over...but its a terrible day....not enough sleep,not enough water...eating out..:D
I always have to face this problem..FRIDAY!! I slept for 3 hours only...so blur. I need to sleep!!!!!
No workout today..
Meal 1
Banana muffin
Meal 2
1 small bowl porridge with 3 vege..(vegetarian)
1 cup of chinese tea
It was a Lazy day for me...so lazy to prepare my meal..lazy to workout...I don't want to do anything..But I did some mini challenge for me...haha...so whole day I did 120 crunches and 120 Air Squat..
Here my meal of the day...
Meal 1
Protein Shake
1 pc of Bread with peanut butter
Meal 2
I ate outside..I went to the Subway
6" Honey oat bread with turkey breast and chicken.
Salad,thousand Island and mayonnaise dressing
1 cup of coffee..so sweet..I need to add water..yeeeeee....
Meal 3 & Meal 4
Instant noodle Thai Tom Yum
I add some cabbage,seaweed and egg.
1 cup of 3 in 1 coffee...(only meal 4) so sweet..keep adding water..haha..
Meal 1
Protein Shake
1 slice of bread with Sugar free Strawberry jam
Meal 2
Fried Mee Hoon with 1 egg
1 cup of 2 in 1 cafe
Meal 3
Pineapple
4 hard boiled egg white
Meal 4-Post workout
Protein Shake
Meal 5
1/2 cup brown rice
Bitter gourd with egg
Vege,Fish ball and tofu soup
Meal 6-outside food :)
Fruit Rojak...yummy!!
1ce Lime tea
Water 3L/day
Workout
ZWOW 14
5 rounds for time
10reps each
Push Press
Thrusters
Back Curl Lunge
Preacher Curl
Weighted Lunge jumps
Broad Jump Burpee Result: 32 minute 52 seconds
I'm using 5kg Dumbbell each
*the preacher curl with squat was hard!! whoaaa...
Another training...
5 minute challenge-Hanging leg lift-toe touch the bar
Result: 25reps
Incline Leg raise: 50reps
Hanging Side raise: 50reps
Meal 1 12noon Protein Shake 1 scoop Nutrilite All Plant Protein Powder 1/2 packet Positrim Drink Mix-Dutch Cocoa Flavour 2 Slice Sprouted Wheat Bread Tuna Mayo
Meal 2 2:30pm Dry Wantan Mee with soup (small) 1 cup Chinese Herbal Tea
Meal 3 6pm 3 You tiao (breadstick) 1 cup black coffee
Friday..haha...only 3 meal..not a normal day for me this time,my Night off...I finish work at 7am..slept at 8am to 11am.. Slept early..9pm :) No workout..
Meal 3- this one not good...hahaha...went out with my friend
1 bowl Spicy Korean Noodle soup with egg and shredded pork
1 cup Ice coffee
Meal 4 Tuna Sandwich
2 slice sprouted wheat bread
Tuna Mayo
Slice tomato,cucumber and onion and avocado Fruit-china pear,kiwi and strawberry
1 cup coffee-No sugar
Meal 5
Same as Meal 3
but no coffee..
Water 2L/day
NO WORKOUT TODAY...hang out with friend..
But I did 100 crunches and 100 Air squat.. :)
Meal 2
2 Slice of Sprouted Wheat Bread
peanut butter
pear and strawberry
Meal 3
Post workout
Protein Shake
Meal 4
Broccoli with chicken breast
3 slice of Avocado
1/2 pcs of Sweet potato(small)
1 cup of coffee
Meal 5
Asparagus with chicken breast
3 slices of Avocado
1/2 pcs of sweet potato(small)
Meal 6
Broccoli with chicken breast
3 slices of avocado
5 pcs china pear
Meal 7
Protein Shake
Water: 3L/day
Workout:
ZWOW #13
16 Minute
4 Minute for each exercise
8 rounds-20sec work/10sec rest
Alt Leg Balance Burn : total 79reps
Bunny Hop : total 172reps
Weighted Leg Raise : total 42reps
10lbs medicine ball....this was really hard..have to bend my knees..
Broad Jump Death Burpees : total 23reps
ZWOW #12 10 minute AMRAP 10 Pistol 20 low jack 10 Dynamite Burpees 20 low jack My score :3 rounds with 10pistol,20low jacks and 4 Dynamite Burpees...
in 20 seconds I completed the 6 Dynamite and 20 low jacks.. so 4 rounds=10minute 20seconds.. :)
This only my warm up!! :D
Don't Be A Dumbbell Workout by Scott Herman Squat Alternating Dumbbell Shoulder Press(1+1) : 3x5, 6kg each
Dumbbell Row 3x10,6kg each
Dumbbell Floor Chest Press : 3x10,6kg each (on core ball)
Dumbbell Side to Front Raise (1+1) 3x5,3.5kg
Dumbbell Rear Raise to Kickback(1+1) 3x10,3.5kg
Dumbbell Bear Crawl(1+1) 3x10,3.5kg
Push-Up to Dumbbell Row(1+1)3x10,6kg
Dumbbell Hammer Curl into a Dumbbell Front Raise(1+1) 3x10,6kg
Walking Dumbbell Lunge(1+1) 3x10,6kg
Total time: 1 hour 38sec
2 scoop Biogreen Five grain Oatmilk Energy+1tsp Biogreen Organic green Balance Powder+1 tbsp Biogreen Prebalance Powder + 250mls H20
2 half boiled egg
1 green apple
Preworkout drink:
1 cup of Biogreen Dream coffee Oatmilk=250mls
WORKOUT!!
Meal 2: I went to organic restaurant..
its a Bento set..
1 small bowl soup : chinese cabbege with corn soup
Steamed brown rice with hijiki seaweed
Braised radish with zenryu fu
Wok fried cabbage with tumeric
Steamed yoba rolls with nori and vege
Blanched greens with ginger,carrot
(all in small portion)
1 cup of macrobiotic gaba soy milk
Meal 3:
2 pcs Granola cereal bar
Meal 4:
1/2 cup of barley drinks
1 bowl Tuna salad(tuna,kidney beans and green apples mix with mustard)
Meal 5:
1 green apple
20 Almonds
Meal 6: before sleep
2 tbs biogreen bio enzymes vinegar mix with 200mls h2o
(Organic apple cider vinegar & raw honey)
water 3L/day
Today Workout:
Sexy By Summer
6 circuit: 1) 50 x High Knee Skips- i did without the rope..but put your knees as high as u can for the extra intensity.. 2) 10 x Burpees- with push up!! 3) 10 x Sandbag Squats – 13kg
4) 10 x Straight Abs - leg elevated on the chair My time was 19minute and 35seconds
Rock That Ass
Bonus – BRB Butt & Leg Sculpt Cool Down: 3 rounds/10sec/50sec
1) Side One Leg med ball Squat – Using the medicine ball & Sandbag : 20reps
2) Wide Leg Sandbag Squat – 20reps
3) Side One Leg med ball Squat – 20reps
