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17-9-2015 >> 61.8

MNweight : 61.8 kg



Weight Training MN:
Back=double lift10*2sets +- timeseach arm
Chest=- times
Biceps=- times
Triceps=- times +15 timeseach arm
Shoulder=- times
ABS= Finger to ToeCrushes 10times each leg
ABS=Bicycle Crushes 20times
ABS=Twist 30*2sets
ABS=BasicPlank 1 min
ABS=ElbowPlank 30sec
ABS =Leg raised Plank 15 sec each leg
Squats=30*2 sets
Sumo Squats= - sets
Legs=Lying side led raised 50 each leg
Legs=Lunge 15 each leg

Breakfast :
8.30. Ǣ 觷Ѿ + Ѵԡ + ᡧ+§

1

11.30. 1

Lunch :
14.00. 2 ͧ + 1١

Cardio:


Dinner :


Weight Training EN :
Back=double liftXsets +X timeseach arm
Chest=X times
Biceps=X times
Triceps=X times
Shoulder=X times
ABS= Finger to ToeCrushes Xtimes each leg
ABS= Bicycle Crushes Xtimes
ABS= Twist Xtimes
ABS=BasicPlank X mins
ABS=ElbowPlank X times
ABS =Leg raised Plank X each leg
Squats=X sets
Sumo Squats=X sets
Legs=Lying side led raised X each leg
Legs=Lunge X each leg

ENweight : kg




 

Create Date : 17 ѹ¹ 2558    
Last Update : 17 ѹ¹ 2558 14:42:17 .
Counter : 357 Pageviews.  

16-9-2015 >> 61.2

MNweight : 61.2 kg

Shape : 34.5-27-37.5

Weight Training MN:
Back=double lift10*2sets +15 timeseach arm
Chest=30 times
Biceps=30 times
Triceps=30 times +15 timeseach arm
Shoulder=20 times
ABS= Finger to ToeCrushes 10times each leg
ABS=Bicycle Crushes -times
ABS=Twist -times
ABS=BasicPlank 30 sec
ABS=ElbowPlank 30sec*2
ABS =Leg raised Plank 15 sec each leg
Squats=30*3 sets
Sumo Squats=- sets
Legs=Lying side led raised - each leg
Legs=Lunge - each leg

Breakfast :
7.00. 1 ١ + ѧշ 1 + ¶ 1 .
10.00. 1 ١
Lunch :
12.00. չᡧҹ 1 Ѿ + ѡ

Cardio:
= 4.1 km (40mins) -- 240 cal.
Air walker= (40mins) -- 600 cal.

Ǵҧ ͧ͡شҧ ҧѴشա ú 5 km

Dinner :
18.30. ֡ҧ 2
19.00. ǧ ҡ ҡ蹡ѹ

Weight Training EN :
Back=double lift15*1sets +- timeseach arm
Chest=30 times
Biceps=30 times
Triceps=30 times
Shoulder=20 times
ABS= Finger to ToeCrushes -times each leg
ABS= Bicycle Crushes -times
ABS= Twist -times
ABS=BasicPlank - mins
ABS=ElbowPlank - sec
ABS =Leg raised Plank - each leg
Squats=20*2 sets
Sumo Squats=- sets
Legs=Lying side led raised - each leg
Legs=Lunge - each leg

ENweight : 61.8 kg




 

Create Date : 16 ѹ¹ 2558    
Last Update : 17 ѹ¹ 2558 14:42:02 .
Counter : 327 Pageviews.  

15-9-2015 >> 61.2

MNweight : 61.2 kg

Shape : 34.5-27-37.5

蹾!!! 27 ԧ

ͤ׹֡ҵкҡ ͹Ѻ
ҹǷ ʤͷ Ш


Weight Training MN :
Back = -
Chest = -
Biceps = 30times
Triceps = -
Shoulder= 20times
ABS = Crushes -
ABS = Plank -
Squats = 30 times*2 sets
Legs =-


Breakfast :
7.00. 2 ١ + ػ 觶
9.30. ǵٹ

ҡ ҹԹ仹ԴǠ

Lunch :
12.30 .Ǣ 觷Ѿ+ ҷٷʹ 1 + ѡ + ᡧ˹ͧ



Cardio:
= 5.0 km (52mins) -- 290 cal.
Air walker= (30mins) -- 420 cal.

仨 ҡҹ
ѹ 5 km еͧԹ 30 ҷ
ֺ ! ֺ !

Dinner :
18.30. ػмѡ 1 + ӻҡлͧᵧ

Weight Training EN:
Back=double lift10sets +- timeseach arm
Chest=- times
Biceps=30 times
Triceps=30 times
Shoulder=20 times
ABS= Finger to ToeCrushes 10times each leg
ABS=Bicycle Crushes 20times
ABS=Twist 30times
ABS=BasicPlank 1 mins
ABS=ElbowPlank 30 times
ABS =Leg raised Plank - each leg
Squats=30*2 sets
Sumo Squats=- sets
Legs=Lying side led raised 60 each leg
Legs=Lunge - each leg

ENweight : 61.8 kg




 

Create Date : 15 ѹ¹ 2558    
Last Update : 17 ѹ¹ 2558 14:41:32 .
Counter : 100 Pageviews.  

14-9-2015 >> 62.5

MNweight : 62.5 kg


Weight Training MN :
Back = -
Chest = -
Biceps = -
Triceps = 30 times
Shoulder= -
ABS = Crushes 15 times*2 sides
ABS = Plank 30 sec*3 sets
Squats = 20 times*3 sets
Legs =-

Breakfast :
9.30. ǵٹ + 1 лͧ

1

Lunch :
13.30. ǼѴٹᡧҹ + ٪͹
14.30. Ȥື 1 scoop
15.00. ٪͹ ա 1

1

Cardio:
ѹ

Dinner :
19.00 . ػмѡ 1

Weight Training EN :
Back = double lift 10 times
Chest = 20 times
Biceps = 30 times
Triceps = 30 times
Shoulder= - times
ABS = Crushes 15 times*2 sides
ABS = BasicPlank 1 minutes
ABS = ElbowPlank 30 sec*2 times
ABS =Leg raisedPlank 30 sec*each leg
Squats = 30 times*2 sets
Legs =20 times

Ѵ 3 ͹ѺҠ

ENweight : 61.8 kg




 

Create Date : 15 ѹ¹ 2558    
Last Update : 17 ѹ¹ 2558 14:42:31 .
Counter : 342 Pageviews.  

13-9-2015 >> 62.7

MNweight : 62.7 kg
ҹ͹ Ƿ¤
ç ѧ ¨ҫЧ

Weight Training MN :
Back = 20 *2 sets
Chest = 20 times
Biceps = 30 times
Triceps = 30 times
Shoulder= 20 times
ABS = Crushes 15 times*2 sides
ABS = -
Squats = 30times*2sets
Legs =-

ʤͷ૷ 30 !!!

Breakfast :
9.00. ѧ 2 + 褹 2 ͧ
Lunch :
12.30. ѧ 1 + 2 ١ + ¶ 1 .

ѹ¨͡ҡҹ ҡ èСԹա

15.00. ѭת 1

Cardio
1hr~ 819kcal. + Թ 10 ҷ ~ 50 kcal.
ǡԹ çҨҡ˹ ŷػѧҡ

͹ Ƿ





Dinner




 

Create Date : 13 ѹ¹ 2558    
Last Update : 17 ѹ¹ 2558 14:42:47 .
Counter : 309 Pageviews.  

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