April Challenge

My April's challenge was END!!! I made It!!!
It was a April Abs & Ass Challenge from The Sweaty Betties..

Here the Deal:

EVERY DAY WHEN YOU WAKE UP and EVERY NIGHT WHEN YOU GO TO BED—

You had April 1st off– so get to work! #dontbeabitch

Week 1- Abs– 30 crunches

                 Ass– 30 Air Squats

Week 2- Abs– 40 crunches

                  Ass– 40 Air Squats

Week 3- Abs– 50 crunches

                  Ass– 50 Air Squats

Week 4- Abs– 60 crunches

                 Ass– 60 Air Squats

http://thesweatybetties.com/?p=627

Workout of the Day!

ZWOW #15
5 rounds for time
10 reps each

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

My time: 40minute 31 seconds

Meal 1:
Coffee
bread 1 slice

Meal 2
Udon soup

MEal 3
coffee
2 slice of bread

Meal 4
Brown rice
vege-soup and sauteed vege

Meal 5
Kopi ping

Xuely's Diet Challenge Day 30

Friday,April 27th 2012

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

Meal 3
Dark Mocha Ice Blended
(less,less sweet,soy milk)
Chicken Finger Sandwich

Meal 4
Steam Fish(kembong fish)
1 bowl of white rice
1 cup of Chinese tea ice

Water...1L

No Workout!

Xuely's Diet Challenge Day 29

Thursday, April 26th 2012

Meal 1
Protein Shake
1 Slice Bread

Meal 2
White Rice-about 3oz
Spinach,Steamed egg and chicken thigh

Meal 3
Bee Hoon(Rice Vermicelli) Chicken Soup
(cabbage,tomato,sweet potato,carrot and chicken drumstick)
1 cup of coffee

Meal 4 & Meal 5
ABC soup

Water 2L/day

Today Workout

4 rounds
30 Air Squat
30 Push up
30 Sit up

Xuely's Diet Challenge Day 28

Wednesday, April 25th 2012

My Treat Of the Day!!!!

Egg tart...Made by my friend...Vivien..:)

Durian Cheese Cake...Another treat from my friend..Vivien..
so delicious....yummy!!

My Meal of the Day....

Meal 1

Protein Shake

1 slice of bread with peanut butter

Meal 2

1 can of tuna

15 almonds

1 Kiwi

Mustard

1 cup of coffee

Meal 3

Post workout- Protein Shake

Chicken Drumstick,Corn,sweet potato and carrot soup

(no salt)

Meal 4

Chicken Drumstick,corn,sweet potato and carrot soup

1 Egg tart...

Again...Durian Cheese cake...share with friend..can't eat the whole thing..lol

1 cup of coffee

Meal 5

same as meal 4..but no more egg tart and Cake! 

Water 3L/day

Today workout..Awesome...

Warm up with

20 Sit ups

20 Air Squat

6 rounds

4 rounds

10 reps each

1) Rotational clean & press 

2) Off-set two point row

3) Bear Hug Squat Hop

4) Supine Shoulder to Shoulder press

5) Grip Rows

My time: 38 minute 14seconds

13kg Sandbag

My cool down....100 Mountain Climber-2 minute 16seconds

Xuely's Diet Challenge day 27

Tuesday,April 24th 2012

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 5
2 half boiled egg
1 teaspoon of soy sauce

Water 2.5L/day

Lazy song by Bruno Mars
for my lazy day.....LOL

my motivation for today!!

Xuely's Diet challenge Day 26

Monday, April 23rd 2012

Meal 1
5 egg whites
Oatmeal

Meal 2
2 slices bread with peanut butter
Fruits : 4 strawberry & 1 kiwi

Meal 3
post workout
Protein Shake

Meal 4,5 & 6
sweet potato
Bok choy
Chinese herb chicken soup

Before bed
Protein Shake

Water 2L/day

Workout

Sweaty Betties' Challenge #4

Complete 4 rounds of following exercises.

50 Pop Squats

*I replaced with  Low Jack jump ( Feet apart = 1 rep)

40 Plank Straddle 

*Feet apart = 1 rep 

30 SDHP (Sumo deadlift high pull) 

*I used 13kg sandbag

20 Jump Squats or Air Squats

10 burpees

:My time was 35minute 19 seconds...

Finally I got the chance to do this Sweaty Betties challenge! Sorry Wipawee!  I almost stop at 2nd rounds..haha
but I made it! It was killing me!!!