fast-5 03/04/52
Good afternoon everbody!!
yesterday lood ja because koon loong
kab ban
oh borring jang rei
wan nee rei get up tang tae chao ja
yesterday menu 02/04/52
21.40 : sushi 8 piece mee na pla-meuk-kuay 2 piece + salmon 2 piece + hoymen 1 piece + kao ho taohoo 1 piece + pla o 1 piece + pla arai eak yang 1 piece and teng kwa lai piece + tomato 1 look
menu today 03/04/52
07.53 : lucozade sport hydro active water 1 bottle 500 ml. 50 cals. 08.20 : alo vera drink 1 glass 09.30 : museli hi fibre & blueburry dry fruit & honey with milk 1 plate + slimilk 1 box 320 ml + cheese cake 3/4 piece ka nad lek mak ka pa man tuay pie na ka aroy mak mak rei 555+++
Exercise weight training 8 ta yang la 2 set 1.Dumbbell Squat <2 set/12> 2. Two-Dumbbell Bent Over Row <2 set/12> 3.. Dumbbell Shoulder Press <2 set/12> 4. Dumbbell Curl <2 set/12> 5.Dumbbell One Arm Triceps Extension <2 set/12> 6. Stiff-Legged Dumbbell Deadlift <2 set/12> 7.Standing Dumbbell Upright Row <2 set/12> 8. Dumbbell Side Bend <2 set/12>
run 20 min rest 5 s run 20 min rest 5 s run 10 min rest 5 s
rob lang run tor mai wai law
thanks namwhan mak mak na ja
Create Date : 03 àÁÉÒ¹ 2552 |
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Last Update : 3 àÁÉÒ¹ 2552 15:46:41 ¹. |
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