J.C. Penny 聲請重整

在美國零售及百貨業不景氣的大環境下，該公司連年虧損，對超過 10萬個債權人，積欠了約80億美金的債務！
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The company said it owed about $8 billion to more than 100,000 creditors, and the restructuring plan aims to reduce the total by “several billion dollars.” It will explore strategic alternatives, including a third-party asset sale, as a condition of the financing agreement.

✏️ precaution 預防措施 n.
📖 I took an umbrella as a precaution.
我帶了一把傘以防下雨。

✏️ predecessor 前輩；前任 n.
📖 He undid most of the good work of his predecessor.
他把前任的大部分業績毀掉了。

✏️ pregnant 懷孕的 a.
📖She stopped smoking when she became pregnant.
她自從懷孕後就不吸煙了。
(不正經記憶：🤰pregnant=撲來個男的🕺)

✏️ preliminary 初步的；預備的 a.
📖 Our team got beaten in the preliminary rounds of the competition.
我們隊在這次比賽的預賽中遭淘汰。

✏️ preposition 介系詞
📖 In the sentences "We jumped in the lake", and "She drove slowly down the track", "in" and "down" are prepositions.
在 We jumped in the lake 和 She drove slowly down the track 這兩個句子中，in 和 down 是介系詞。

✏️ precaution 預防措施 n.
📖 I took an umbrella as a precaution.
我帶了一把傘以防下雨。

✏️ predecessor 前輩；前任 n.
📖 He undid most of the good work of his predecessor.
他把前任的大部分業績毀掉了。

✏️ pregnant 懷孕的 a.
📖She stopped smoking when she became pregnant.
她自從懷孕後就不吸煙了。
(不正經記憶：🤰pregnant=撲來個男的🕺)

✏️ preliminary 初步的；預備的 a.
📖 Our team got beaten in the preliminary rounds of the competition.
我們隊在這次比賽的預賽中遭淘汰。

✏️ preposition 介系詞
📖 In the sentences "We jumped in the lake", and "She drove slowly down the track", "in" and "down" are prepositions.
在 We jumped in the lake 和 She drove slowly down the track 這兩個句子中，in 和 down 是介系詞。

Hey hey! You guys remember part 1 of when I undid the twists I kept in for three and a half months?! Here's Part 2 of how I wash, treat and style my natural hair after protective styling! Enjoy!

PART 1: KEEPING BRAIDS FOR FOUR MONTHS!!! // REMOVING BUILD UP FROM NATURAL HAIR
youtube.com/watch?v=HMSEJZCsh7E

Check out my previous videos!
4C HAIR WITH SPLIT ENDS!!! || NATURAL HAIR CUT || GHANAIAN YOUTUBER
www.youtube.com/watch?v=X_G7dsIfSCQ

BRAING MY TWISTS IN GHANA
youtube.com/watch?v=Cick4FaK97Q&t

THANK GOD I WENT TO GHANA || GHANA VLOG || GHANAIAN YOUTUBER
youtube.com/watch?v=UPr8MVtaPos

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Music: Vlog No Copyright

#4cHair #4chairwashday #SleekBun

The days are ticking by and it's getting close to just a month left to the big day 6th May - Battle of the Freaks 2! Side note Thank you Kit, for getting a shoutout for me by one of my idols Ms Bikini Olympia, @courtneykiing!!!

My back is a lot better, not playing up but not taking any risk too in doing lower body workout. Was told by my physio i can do some of my usual stuff but at half my normal weight (which is suuppppperr boring), barely broke a sweat, hence focused a lot on making sure my tempo and mind muscle connection were there. Best time to focus on the little details when injured.

Upper body i maintained the program but was told to do cardio everyday. i personally asked for it to so i don't waste time. After 4 days of consistent steady state cardio, i could see some significant changes, weight dropped, so did the body fat percentage base on the InBody analysis at Koa.

Got in more posing practice in this week and learnt how to do the quarter turns. Posing is a frigging workout on it's own, learning how to think about contracting the right muscles, especially making sure my trap goes down and getting my delts to pop. But glad overall i'm seeing good changes and my coach says so too.

I finally managed to do some legs on Friday! Instead of squats swapped it to split squats with hamstring curls, less pressure on my lower back.

Nutrition hasn't changed, sticking to the 50g of carbs and below. At the end of the video, i give an idea of what 50g of carbs looks like. For example in one day i would eat

4 rice cakes, 50g of blueberries, 50g of raspberries, 30 almonds and 1 tablespoon of chia seed. All that is equivalent to eating one bowl of cooked white rice or even 2 medium size bananas

Low carbs isn't so bad in my opinion. i've gotten used to it, and my body feels a lot better on this diet plan. However i need to be careful with my cheats. Learnt that I can't take a LOAD of dairy (had 2 scoops of gelato - BAD IDEA!), cause it bloats the heck out of me. This was after 2 ribs, 1 chicken thigh, french fries, rice and roti boy.. the gelato and the cheese bake tart undid me...sigh. Well at least i know from here.

Very productive week and what I need most of now is REST! The comp is coming soon!!

Congrats to my buddy Kam on winning in his division for powerlifting and it as usually cheatmeals are better with company. Nana we will begin our #cheatmealbucketlist! :P

Thanks again everyone for watching my vlogs, I'm learning everyday and do tell me what else you want me to share in my videos! Appreciate every comment and view :)

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