Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴 32度	Sunny 32'C
Exercise (运动展示）	间歇平板支撑	Interval planks
Focus(注重部分)	上半身/腹部	Upper body / Abs

Prolog 前言

Today morning, I was busy troubleshooting my WordPress. I had both 000webhostapp and vornix.blog(my usual), but it wasn't working well due to some website name authority issue. As a paid customer, ofcourse I'm not quite happy with that hence immediately I registered a free web hosting from 000webhost and it doesn't went very well either, in the end, it's free what can I say? So the both of them left me dangling with much pain and finally had to resort to local hosting. I had a late buffet lunch with the big shots from the company, trust me it is not as good as it seems, I'm trying to eat whatever is supposed to be my next year bonus since all these will be coming from the company expanses, and these spending is going to eat into my production. Hence, dinner is kinda light, a piece of Saba Teriyaki, but still it's about 500kcal.

今天早上如常六点钟起床，本来想先弄一下Wordpress的因为我的Vornix网站挂了。结果一弄就弄了整个小时，还是弄不好。结果没办法只好投靠 000webhost了。怎么说，弄好了可是也不是很好用，相当多限制而且很多广告，结果还是没有办法发帖。都说免费的，我也不敢要求太多，最后两头不到岸，都没有解决到问题，只好弄一下本地挂机，总算暂时解决了巨虾这方面的问题。今天午餐也很迟，和外国的董事团一起去吃酒店的自助餐。看起来很风光，其实我也知道今年业绩不怎么样，老板请吃饭挺起来很爽，其实就是在吃我自己明年的花红。吃这中饭都要十万（马币），这笔开支不是公司付难道老板会付？当然不可能。公司付，就等于公务开资，公务开资就会在行政开销的部分出账，而公司行政就是我做回来的业绩。这下如果我不吃够本，对不起自己明年的花红。至于晚餐，实在吃不下那么多了。随便点了半条酱油烤鱼吃了算了。也别小看这半条也，也整五百卡路里。

Workout 运动

Since the morning session didn't happen, as usual there is a lot of procrastination in the evening and very much excuses, one over another. As I finally got the time to work my things out, and then gotten interrupted donkey times towards, and everytime towards my 3 minutes planks. Total 3 times. I wouldn't call this a 9 minutes, but I'd like to redo a full 5 minutes planks anytime soon.

既然早上没有做到运动，结果当然是一拖再拖搞到傍晚也没有时间，忙一下这个，弄一下南哥，最后终于搞定了才静下来可以好好准备运动。结果，开始平板运动时就开始受到干扰了，家人回来叫开门啦，罐头开不到要弄一下，垃圾满了要丢一下，每一次都是我平板到大概三分钟的时候被打断，总共三次。我总不能把这个间歇版本的当作九分钟平板吧？不过如果还有机会，我还是很想再挑战五分钟平板支撑的。

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How to join

1. Warm-up and prepare yourself to take the challenge
2. Work on the ONE-MINUTE-PLANK (If this is your first time to do PLANK, just take it easy and try to do 30 seconds or less! And then slowly increase the time to one-minute)
3. Take a snap tube when you’re working on it
4. Upload the clip to dtube or put the shot into your post. Or you can nominate others to join as well You can use this as a topic [Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. Tag #dtubesnap and #plank-contest
6. HANG ON for 30 days

那要怎樣參加這個活動

1. 先做好熱身, 準備好自己的心情迎接接下來的挑戰
2. 開始一分鐘平板支撐 (如果你是剛開始接觸平板支撐, 只能做到30秒的話也是沒問題的! 幾天後慢慢增加到一分鐘就可以了! 最重要是量力而為!)
3. 邊做邊拍一段短片 (當然你不想upload到dtube的話..照片也是可以的!)
4. 做完以後 把影片放到dtube/把照片放到文中, 也可以提名其他人一起參加! 標題可以用[Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. 加 #dtubesnap和 #plank-contest到tag
6. 堅持30天!

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Also including this into the one minute plank a day challenge from @yanyanbebe with the support of @minloulou
順便參與 @yanyanbebe 的一個月平板運動挑戰，和感謝佬佬@minloulou 背後的支持和付出。

Original activity detail please refer here
活动详情请参照这里

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Supporting discontinued contests and to keep #cn-sport alive 延续 @tvb 的活动精神继续参与使用 #cn-sport 标记

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I would like to thank all my friends and family who has been supporting me. Feel free to leave me feedback by clicking below yellow banner. > 谢谢大家一直以来的支持和对我疼爱有加。如果方便，请你点击下图到我的个人资料网页为我留言请我吃星星哈。

 

^{_{CREATE YOUR OWN}} @REVIEWME PROFILE TO START EARNING CREDIBILITY STARS FROM THE COMMUNITY! CREATING YOUR PROFILE IS EASY! JUST FOLLOW THE STEPS HERE ☜(ˆ▿ˆc)

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Posted from my blog with SteemPress : http://davidke20.vornix.blog/2018/12/13/cn-sport-workout-diary-episode072%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e4%b8%83%e5%8d%81%e4%ba%8c%e6%9c%9f/

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