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Hari ini nyoba circuit training dgn body weight aja, polanya
Jumping Jack 30 kali
Push up 5 kali
Squat 10 kali
Bench Dips 5 kali
Rest selama 1 menit (hanya diakhir, setelah bench dips)
Ulangi terus sampai 45 menit
Setiap kali ada yg fail, tambah rest time jadi 1,3 menit. Jika fail lg tambah jd 3 menit sampai terakhir 5 menit (max rest time)
dari set pertama aja, heart ratenya (detak jantung) tinggi banget diatas 75%
4 minggu ke depan mau nyoba ini terus dulu. latihan beban dikurangi seminggu sekali, sisanya circuit training aja dulu. Bulan depan ntar dilihat hasilnya gimana...
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87.3 kg
Lost so far: 4.7 kg.
Still to go: 17.3 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 28 October 2018:
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1952 kcal
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Fat: 76.51g | Prot: 96.95g | Carbs: 218.43g.
Breakfast: Tempeh (Cooked), Cucumber, Baked or Fried Coated Chicken Wing with Skin, White Rice, Rose-Apples. Lunch: Rose-Apples, Cucumber, Baked or Fried Coated Chicken Wing with Skin, White Rice, Tempeh (Cooked). Dinner: Rose-Apples, Cucumber, Tempeh (Cooked), White Rice, Baked or Fried Coated Chicken Wing with Skin. more...
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Gaining 0.7 kg a Week
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