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）	掌上压/平板	Push ups / Planks
Focus(注重部分)	上半身/腹部	Upper body / Abs

Prolog 前言

Breaking the exercises into two sessions but to avoid uploading too many boring planks video into #dtube, instead of wasting your another minute watching me plank on the floor, might as well do some reading here. Atleast reading can be done in a minute or two, and I could have express more in different languages. 今天把运动分开早晚两次来做，而且也没有上传 #dtube 主要原因是平板运动实在太闷了，我也不想我的粉丝看着我趴在地上做运动，浪费青春浪费生命。想到，不如拍些照片上传来，写一些内容和大家分享，最少可以做双语，读起来也比较快速不必傻傻的等。

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Workout 运动

Morning session are as below:
60 seconds planks for 5 sets
5 punch push ups 4 sets
Picture as below 6:30am
早上运动如下：
六十秒平板运动，五轮
五次拳上压，四轮
图里的照骗是今早六点半

Evening workout as below:
1 minute plank together with junior
10 punch push ups
10 pull ups
Video as below, 7:00pm
傍晚运动流程如下：
和小明友的一分钟平板挑战
十次拳上压
十次引体上升
油管视频如下，傍晚七点

And dinner at Subway with junior. Do you know they're having a promotion, chicken slice subs with fountain drinks for RM10.90? That's like $2.50 a meal!!! Each of us choked down a sub, but the orange juice are just way too sweet and we wasted one whole cup. Next time we will just skip that and take only one drink and the other cup I don't know what to do with it. If I order a la carte, it will cost me RM11.15, and if I order the set it will only cost me RM10.90 with the cup. And, they're obliged to give the cup to customer even if customer does not want it. So, I have a question, should I order a la carte next time and pay extra 25 cents for them to keep the cup? Or, should I get a cheaper deal with an extra cup where I don't know what to do with it. Your input is highly appreciated. 晚餐和小明友一同到赛百味去吃个超级套餐，鸡肉火腿包加汽水/果汁，十块九？！人民币差不多二十就一餐！！！老实说，老麦的套餐都没有这个价钱，而且也比较健康。结果和小明友两人一人一个包吃报了。至于橙汁实在没有办法喝完，第二杯几乎整杯倒了浪费了。下次拿一杯就好了。现在问题在于，如果我单点一个肌肉火腿包也要花11.15，比起买一个套餐才10.90还多一个杯子。而服务员也一定必须将杯子交给顾客不能收起来给下一位顾客。我想问一下大家的意见，我到底该多付两毛半（那么他们就不必把杯子交给我了），又或者照买套餐杯子照拿，如果知道喝不完不要去装果汁不就得了呗？不过多出来的杯子就不知怎么办了。丢了又浪费不环保。大家来参考一下，想听听大家的意见。

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How to join

1. Warm-up and prepare yourself to take the challenge
2. Work on the ONE-MINUTE-PLANK (If this is your first time to do PLANK, just take it easy and try to do 30 seconds or less! And then slowly increase the time to one-minute)
3. Take a snap tube when you’re working on it
4. Upload the clip to dtube or put the shot into your post. Or you can nominate others to join as well You can use this as a topic [Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. Tag #dtubesnap and #plank-contest
6. HANG ON for 30 days

那要怎樣參加這個活動

1. 先做好熱身, 準備好自己的心情迎接接下來的挑戰
2. 開始一分鐘平板支撐 (如果你是剛開始接觸平板支撐, 只能做到30秒的話也是沒問題的! 幾天後慢慢增加到一分鐘就可以了! 最重要是量力而為!)
3. 邊做邊拍一段短片 (當然你不想upload到dtube的話..照片也是可以的!)
4. 做完以後 把影片放到dtube/把照片放到文中, 也可以提名其他人一起參加! 標題可以用[Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. 加 #dtubesnap和 #plank-contest到tag
6. 堅持30天!

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Also including this into the one minute plank a day challenge from @yanyanbebe with the support of @minloulou
順便參與 @yanyanbebe 的一個月平板運動挑戰，和感謝佬佬@minloulou 背後的支持和付出。

Original activity detail please refer here
活动详情请参照这里

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Supporting discontinued contests and to keep #cn-sport alive 延续 @tvb 的活动精神继续参与使用 #cn-sport 标记

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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。

^{_{CREATE YOUR OWN}} @REVIEWME PROFILE TO START EARNING CREDIBILITY STARS FROM THE COMMUNITY!
CREATING YOUR PROFILE IS EASY! JUST FOLLOW THE STEPS HERE ☜(ˆ▿ˆc)

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Posted from my blog with SteemPress : http://davidke20.vornix.blog/2018/12/06/cn-sport-workout-diary-episode066-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e5%85%ad%e5%8d%81%e5%85%ad%e6%9c%9f/

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