Training Week 5

I'm busting my butt out in this week's workout. Routine changes too. Last week I was too uncomfy to exercise but I get to lose weight too! Control portion and more healthy food masuk into my mouth. That proves if you don't exercise that much within a week pun and eat properly, you can lose weight...yes betul betul! Although in my case it's only 0.4kg.

P/S This week's menu: 1 meal with rice perday, no rice after lunch, dinner by 7pm. 


Monday 
Run 5 mins memanaskan badan
Push ups girl style until dekat mau pengsan. Probably near 100 reps.
Chest 3 muscle exercises. Reps 12, 10, 10, 8 or probably more. Hubby's quite crazy.
Biceps 2 muscle exercises
10 mins post workout running

Tuesday
Run 5 mins
Quads 2 exercises. Reps12, 10, 10, 8, 8. Max 30kgs
Hams 2 exercises. Reps 12, 10, 10, 8. Max 30 kgs. << Is that too ringan? My husband said it is but it's too heavy for me. Paksa diri jak.

Wednesday
No workout


Thursday
Warmup running 5 mins
Shoulders 3 muscle exercises. 12, 10, 10, 8 reps each.
 - Upright barbell row, shoulder press, dumbell lateral raise
Abs
 - Elbow Bridge Plank, Side Plank (Contoh.)
Calves 1 exercise. 12, 10, 10 10 reps.
Run 10 mins

Friday
Warm up run 5 mins
Back 4 muscle exercises 12, 12, 10, 10, and 12, 10, 10, 8 reps each. Ikut suka hati my hubby... torture!!
 - Seated rows (machine)
 -Lateral pull down (machine)
 - Bent over rows (machine)
 - Another machine row like this but I don't know what's it called(link)
Triceps 2 exercises 12, 10, 10, 8 reps each
 - Tricep curls (machine)
 - Tricep pressdown (machine)
Run cool down 10 minutes

Saturday
No workout. Entertained guests makan kambing. I just ate salads and bubur kacang from 11-5pm.


Crazy workout for me this week!

Result = 77.4kg
Lost = 0.7 kg