23 of April, 1st day of 8 Week Transformation
Kickoff the day with morning 1km jog. Warm up with 2 rounds the garden. (Garden are roughly 400m 1 round). Then start with jogging 2 round where the last round are mix with HIIT running (maximum pace for 30 seconds and slow down to jogging for 30 second and up for another maximum pace 30 second). Ended with another fast walk round the garden. 5 round total.
Afternoon workouts are start with 10 minute boxing as warm up, shoulder strecth. Workout targetted shoulder as main. Rest between sets are 30 seconds or with other part of workouts. (Sets X Reps X Weight (kg each side))
| Shoulder |
|||
| Front Raise | 1 |
12 | 2 |
| Shoulder Press | 1 | 10 | 2 |
| Lateral Raise | 2 | 10 | 2 |
| Upright Row | 1 | 10 | 2 |
| Front Raise | 3 | 10 | 5 |
| Shoulder Press | 2 | 10 | 5 |
| Lateral Raise | 2 | 10 | 5 |
| Upright Row | 2 | 10 | 5 |
| Hammer Curl | 1 | 10 | 5 |
| Alternate Curl | 1 | 10 | 5 |
| kickback | 1 | 10 | 5 |
| Crunches | 2 | 20 | - |
| Pushups | 1 | 12 | - |
Squats
Cool down with stretching.
It's a good day in term of workouts. But because it's first day and to prepare the body to the stat and so not so intense to the body.
Other than workouts, diet restriction is working. Watching the intake of fat, carbohydrates and maximise intake of good carbs and protein for the development.
Emotional are stable.
Feeling satisfy and happy.
Stable progress in learning jap and training left hand.
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