Edisi lenjan habis, Lower Body Workout

Mentang2 la cuti kann
belasah almost 2 jam workout kat gym
hari kerja mana bleh nak 2 jam..plg2 busuk
pun dlm 70 minit termasuk salin baju, pakai sport shoes
Tapi selalu cukup2 sejam aku nak chow dah

Nih kalau working days aku rasa kena omit la cardio
Amik masa sgt..x pun 10 mins bleh la kut

 Semoga glutes aku menjadi mcm glutes beliau!!!

Workout breakdown

5 mins treadmill warm up
3 mins upper body stretch

Leg extensions 12 x 3
Barbell squats 12 x 3 x 20lbs
Leg press 12 x 3 x 54kg
Dumbell walking lunges 24 steps x 3 x 2kg each hands
Stiffed leg deadlifts 12 x 3 x 20lbs
Sumo squat 12 x 3
Seated leg curl 12 x 3
Standing calf raise 12 x 3
Seated calf raise 12 x 3

30 mins elliptical fatburn mode

*Yang takde berat (lbs n kg)maknanya aku lupa lettew
sebab machine lupa plak nak tgk

Semalamnye workout yess aku rasa sore dekat
upper chest, delts, biceps n sakitt dekat forearm
triceps ngan back degil hamat x rasa benda punn!!

ishhh aku suka la cuti!!!

Jamie Eason 30 days knockout body n silly me

My workout plan for holidays is doing Jamie Eason
30 days Knockout Body which means it should start today
but I'm so silly for not bringing my notebook that contains all the
exercise plans!!*knocking head!!*
Arrived in the gym, I did my own upper body workout..
haven't feel the sore yet, don't know the workout was effective
or NOT :(

Here are the breakdowns for today's workout

5mins warm up
2 mins stretching

Back
Superset

1. Wide grip lat pull down  x 3 sets x 30kg
2. Seated cable row x 3 sets x 39 kg

Biceps

1. Alternating dumbell curl x 3 sets x 3kg each hands
2. Incline hammer curl x 3 sets x 4kg each hands

Triceps

1. Rope pull down x 3 sets x 30lbs
2. Standing dumbell triceps extension x 5kg

Shoulder

1. Ez bar upright row x 3 sets x 10lbs
2. Shoulder press x 3 sets x 5kg each hands

Chest

1. Dumbell bench press x 2 sets x 5kgs each hands
2. Dumbell flyes x 3 sets x 5kgs each hands
3. Chest press x 1 set x 15kgs

Abs

1. Seated leg tucks x 15reps x 3 sets
2. Plate twist x 30 reps x 3 sets

Cardio

5 mins warm up
10 mins HIIT  (5x sprints at 8mph, 5x fast walk at 6mph)
5 mins cool down

It took me 1 hour and 15 mins to finish!

Bertabahla Aishwarya Rai

 Now

 Before

Samala problem kita ni Aishu weh
badan naik lepas beranak tapi
aku dah turun 16kg..16kg ponnn masih ada banyak
lagi nak aku banish ni!! Kalau dapat berat zaman
sebelum kawin 45kg-47kg lagi syokk!!*leleh air mata*
Ko banyak duit sure senang lg nak turun, tapi banyak duit tu
bonus jer..determination dan disiplin yang penting
Sama2 la kita menurunkan berat dan menyelimkan body
huaa chaiyokkkk

Rice Cake

*Entry khas untuk kak leny & geyin

Brand Real Food

 

 Nutrition Value

Beli kat Cold Storage

Betty Crocker Measurement tool

It's cute and useful tool
for eat clean diet

 

Measurement cups!!!

I measure my oat and rice only

yang lelain malas yahamat