Description(说明)	中文	English
Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	雨 24度	Rain 24'C
Exercise (运动展示)	参考流程第三天	Refer day 3 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

Third day now. As I put on my gear, distraction came. Phone interruption, computer, work and everything came to disturb. It's like everyone knows that I just done wearing my gear ready to workout, and everybody keep on pasturing me to do this and that. I know this very well, there's this little voice in my mind ask me to why not skip the day, we will consider again tomorrow and see if we're free for workout. Well, we can always turn off the damn phone. And the little voice will say, what if it's important? What if family from Ipoh call? Again, I know all that is the little devil self in my mind trying to give me trillion of excuses. I mean come on, it's not like they don't know I have a house phone. And, half the time I don't call them, why would I suddenly worry if they call me? Switched to Line2, turn off data, left WiFi on. Mute telegram, mute WhatsApp, now I have my time to workout. Muscle pain from 1st day still there, not to mention added with yesterday's portion. Today my shoulders are sore, my legs felt helplessly pain as doing jumping jack. Jumping jack is like a scissors if you can relate the movement, and I felt like I'm the heavily rusted scissors. Again, same like yesterday, I break the burpees workout into 10reps for 5 sets so I can catch some breathe. This proved to be very effective as I finishes my jumping jacks and burpess in 13 minutes. Follow by sit-ups, I'm trying to pace myself with 1 complete breathe cycle per repetition, and then does the same as leg levers. Anayway, as I finished my workout, accidents happened again. I hit the resume button over and over again.

今天是第三天，当我穿好装备，准备开始运动是，突然间手机响，回短信，看微信，一大堆烦死人的浮上来。好像每个人都知道我要开始运动，一直叫我做这做那。我是心照不宣的，就是我脑海里面那个小我一直在为自己找各样理由各样接口。脑部一直转来转去，运动这事，都那么迟了不如明天看有没有机会才决定要不要做吖？其实只要把手机关上不就得了吧？可是脑力那个小我又开始了，不行呀，怡保的家人要事打电话过来呢？唉！真糟糕，我父母不是不知道我家里有电话吖。平时也不是说时常联络，我凭什么去担心怕他们找不到我。然后把手机信号关了，留着WiFi，把微信和Whatsapp全部放静音，然后就开始运动起来了。别的不说，第一天搞出来的肌肉疼痛还未削减，昨天又再加剧了肌肉的痛楚。今天的开合跳感觉上好像是生锈了的剪刀。肩膀的酸痛更是令人难受。然后波比运动跟昨天一样，分成10次一组，每次5组。不算轻松，但是很有效，因为中间加插了休息时间，气比较喘得过来。大概13分钟就完成了前半段最辛苦的波比运动和开合跳，比预期的早。完成了以后我就可以轻松的应付50次仰卧坐起运动。这次比昨天更慢，原因是我在练习气魄。最后躺卧提腿也是轻松过关。只是不知怎么搞，跟昨天一样，完成运动后就是每次去按”继续“，而且是重复的按错了几次！

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-2
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-1
https://steemit.com/cn/@davidke20/day-23rd-get-fit-challenge