Diet Training Week9

Oh no! I've gain more than 10kg in the last year! 
It's time to shape up! 

Week 9

Day 1 
8/21/2014
Dojo Training

1. Sit ups
Sets: 5
Repititions: 20

2. Chest Work out
Sets: 5
Repetitions: 10-30

    

3. Teppo Training

Sets: 3
Repetitions: 30

4. Sand Bag Training

Sets: 3

Repetitions: 3 minutes

5. Super Yoga 

Side Routine

Sets: 3

Total time for workout : 2 hours

Nutrition

Brunch: Fish, nappa, takikomi rice
After training Lunch: Butaman
Dinner: sauté Chicken & Veggies, salad, miso soup.

Day 2
8/22/2014
Routine Training

1. Sit ups
Sets: 5
Repetitions: 20

2. Jump rope

Sets: 3

Repetitions: 3 minutes

3. Kettle bell 
Sets: 3
Repetitions: 30

Total time for work out: 30 minutes

Nutrition

Breakfast: Smoothie
Lunch: Shio Tonkotsu Don, cabbage, miso
Dinner: Sashimi, goyachanpon, tomato slice.

Day 3.                                 

8/27/2014

Routine Training

1. Sit ups
Sets: 5 
Repetitions: 20

2. Leg Raises 
Sets: 4
Repetitions: 30

3. Kettle bell
Sets: 5
Repetitions: 10-20

4. Jump rope

Sets: 3

Repetitions: 3 minutes

Total time for work out: 30 minutes

Nutrition

Breakfast: Smoothie
Lunch: Chicken, salad, tofu, miso, rice
Dinner: Fish&Veggies, rice

6/26/2014

プニョプニョお腹

ライザップ並みの3ヶ月

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