Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴 29度	Sunny 29'C
Exercise (运动展示）	耐力操	Endurance burn
Focus(注重部分)	全身	Whole body

Prolog 前言

After a week of hard work, I think my stamina finally fall in line. Today marked the final normal training week for the 12 week challenge. Tomorrow onwards will be 5 straight days of hell day!!! I hope I can survive it. Whilst anticipating the crazy week ahead, here's some daily stuff I'd like to share with you. 过去一个星期的努力，总算没有白费。之前停了一小段时间以后，感觉身体的疲乏都被赶走了。体力方面已经被锻炼得相当习惯现在的每日运动课程了。明天起就是一连五天的地狱课程，希望我挨过去吧。在还没进入地狱训练前，先来看看今天的经过吧。

After more workout, I think I'm really getting in shape nowadays. However, hair doesn't grow back aint it? No matter how hard I exercise, bald is bald. Shit.
经过了一番特训，感觉身体真的有一些好转。外形上还不太看得出来，不过觉得形状有了。虽然很努力锻炼，可是怎么头发不会长出来呢？唉！掉头发始终是我们男人的致命伤。

My favorite breakfast, APAM. They changed the cook today, and this shit came to my table. Seriously disappointed. 1 side too soft and the other side over cooked.
我最喜爱的印度早餐阿邦。今天换了个厨师，结果主持来就是这一摊不堪入目的食物。一边煮得不够，太软。另外一边又差不多烧焦了。真把我气死了。

I didn't snap a photo of my fried noodle lunch, as a consolation prize, lovely ex-girlfriend @francesaw kept some food for me. Home cooked, gotta love it.
晚餐有旧情人特地留下一点给我的爱心晚餐。全部都是自己煮的，非得称赞一下，不然以后没得吃了。至于午餐，完全忘了把炒面拍下来就吃饱了。

Workout 运动

Today workout are all endurance exercises. Nothing much to shout about, a lots of leg raise, a lots of crunches, a lot of different kind of squats, ridiculous much of jumping jacks, and some seriously knee hurting lunges. I don't know whether will have buttache tomorrow, but I did them all.
今天的运动几乎都是锻炼体力/耐力的运动。也没有什么特别高难度的动作，不过就是全部搞次数挑战。做了很多抬腿运动，很多仰卧做起，很多不同款式/类型的深蹲，和超级离谱多的夹克跳，然后就是非要把我的膝盖弄断不可的弓步。

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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。

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Posted from my blog with SteemPress : http://davidke20.vornix.blog/2019/03/26/cn-sport-workout-diary-episode133-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e4%b8%80%e7%99%be%e4%b8%89%e5%8d%81%e4%b8%89%e6%9c%9f/

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