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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 ¹ 2552
Last Update : 3 ¹ 2552 15:46:41 . 0 comments
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