Description(说明)	中文	English
Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	雨 26度	Rain 26'C
Exercise (运动展示)	参考流程第二天	Refer day 2 in the plan
Focus(注重部分)	腹部	Core

今天的运动 / Today's workout

100 Jumping Jacks 开合跳
50 Burpees 波比运动
50 Sit ups 仰卧坐起
50 Leg levers 躺卧抬腿

感想 / Feeling

Not surprisingly, after yesterday workout, this morning woke up with extremely hungry stomach. I had to whack a bowl of noodle before head to work. The whole day, I'm having a lots of muscles pain almost everywhere around my body. Afternoon was at Puchong with my boss, got an opportunity a try on a plate of black pepper chicker chop, RM9.90 and it tasted marvelously good. I can't remeber the shop name, but it's a half shop house 2 door from infamous Kok Siong Restaurant near Tesco Puchong Jaya. Despite all that, after working hour I had a roti telur (Indian pastry with egg) as dinner before head home. As I finished some house chores, I felt reluctant to put on my workout gear. Even that, as I started to do my jumping jack, immediately I felt regret started this challenge. But as I goes above 50, I felt relief and finishes the whole 100 jumping jacks. I break my burpess to 10 reps for 5 sets instead, so I can catch some breathe in between. Sit up was done 1 go, but at super slow pace. Leg lever I can do fast, but I think I lost focus for a while there as I'm focusing too much on the timer. I had slow myself down and press it through. Overall, I was supposed to complete a few seconds faster than yesterday, but then I accidentally "resumed" my timer, hence it became 1 second slower instead. Regardless, I'll just leave it that way, and we shall continue to work things out again tomorrow.
不出我所料，今天全身肌肉疼痛！早上爬起床后就开始饿，到了办公室第一时间冲去吃个面填饱肚子。中午跟老板去见客吃了个黑胡椒鸡扒，九块九毛，超值而且酱料煮的很好吃。然后晚餐随便吃个印度飞饼。到家后，随便整理一下，吸个尘然后心不甘情不愿的套上了运动装备。正当我开始做开合跳时我就开始后悔为什么搞这个挑战？！可是过了50下后，我就开始没有那么大压力没然后就完成了100次的开合跳。接下来的波比运动我将他拆开每10次一组，重复5套来轻松完成了50个波比运动。今天的仰卧坐起是一口气完成50次，不过速度放很慢。然后躺卧提腿，我可以做很快，可是后来觉得自己好像太注重跟时间赛跑而忘记了出力和感受肌肉的膨胀，所以还是将速度慢了下来慢慢感受。整体来说今天比昨天还快几秒钟，可是就是手指不听话不小心按到了“继续”，结果变成慢1秒钟了。我也不需要太在意，重要是明天我还要再来挑战。

计划 A Plan

Below is the full plan for 29 days training. I'm going to make this as a disciplinary workout so I will continue to do. A commitment to the internet is so much more motivating than whatever I can promise to myself.

以下是二十九天的完全运动方案。我现在将这个拿来当成一项纪律运动，每天都会来报道。原因是，不管我多么有决心，人始终会有很多“理由”和藉口，所以在网上快马一出，驷马难追！不做下去都不行了！
App can be found here 可从以下链接下载App
https://play.google.com/store/apps/details?id=com.freeletics.lite&hl=en

Day	Jumping Jacks	Burpees	SITUPS	Leg Raises	Date
Day 1	100	50	50	50	02/04/2018
Day 2	100	50	50	50	03/04/2018
Day 3	100	50	50	50	04/04/2018
Day 4	100	50	50	50	05/04/2018
Day 5	100	50	50	50	06/04/2018
Day 6	Day Off	Day Off	Day Off	Day Off	07/04/2018
Day 7	Day Off	Day Off	Day Off	Day Off	08/04/2018
Day 8	100 r1 100	50 r10 50	50 r5 50	50 r5 50	09/04/2018
Day 9	100 r1 100	50 r10 50	50 r5 50	50 r5 50	10/04/2018
Day 10	Day Off	50 r10 50	50 r5 100	50 r5 100	11/04/2018
Day 11	100 r1 100	50 r10 50	50 r5 100	50 r5 100	12/04/2018
Day 12	100 r1 100	50 r5 50 r5 50	50 r5 100	50 r5 100	13/04/2018
Day 13	Day Off	Day Off	Day Off	Day Off	14/04/2018
Day 14	Day Off	Day Off	Day Off	Day Off	15/04/2018
Day 15	100 r1 250	50 r5 50 r5 50	50 r5 50 r5 50	50 r5 50 r5 50	16/04/2018
Day 16	100 r1 250	50 r5 50 r5 50	50 r5 50 r5 50	50 r5 50 r5 50	17/04/2018
Day 17	250 r1 250	50 r10 100	50 r5 50 r5 50	50 r5 50 r5 50	18/04/2018
Day 18	250 r1 250	50 r5 100	50 r5 50 r5 50	50 r5 50 r5 50	19/04/2018
Day 19	250 r1 250	50	50 r5 50 r5 50	50 r5 50 r5 50	20/04/2018
Day 20	Day Off	Day Off	Day Off	Day Off	21/04/2018
Day 21	Day Off	Day Off	Day Off	Day Off	22/04/2018
Day 22	250	25 r1 25 r1 25	50 r5 50 r5 50	50 r5 50 r5 50	23/04/2018
Day 23	250	50	50 r5 50 r5 50	50 r5 50 r5 50	24/04/2018
Day 24	100	25 r1 25 r1 25	50 r5 50 r5 50	50 r5 50 r5 50	25/04/2018
Day 25	50 r1 50 r1 50	50	100	100	26/04/2018
Day 26	50	25	50	50	27/04/2018
Day 27	Day Off	Day Off	Day Off	Day Off	28/04/2018
Day 28	Day Off	Day Off	Day Off	Day Off	29/04/2018
Day 29	Dione Day	Dione Day	Dione Day	Dione Day	30/04/2018

Those who doesn't challenge these standard workout, you can choose to replace these below

Burpee => Sprawl
Sit up=> Crunches
Lef raises=> Hand assisted leg lever(put your hands behind your buttock to help lift your butt higher)

如果你觉得你不想挑战标准运动，你可以选择以下运动代替

波比 铺展运动
仰卧起坐 半仰卧起坐
抬腿运动 手扶助抬腿（将双手垫着臀部以太高来见底抬脚的压力）

If you have no idea what challenge I'm talking about, here's the link to my introduction post.

如果还没有读过我的自我挑战介绍贴可点击此

https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-1
https://steemit.com/cn/@davidke20/day-23rd-get-fit-challenge