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[健身日记]

1#

【铁片架下死,做鬼也风流】 我看他人买lulu,他人笑我冤大头,再勾搭别人买lulu就罚奔

飞盘 花生 colehaanfan boboli casino bluesky aeris 2013 脱北者 非法同居

除了生病/姨妈/家人急事以外无故每周打卡不足两次的罚奔比基尼!!!!!!


表情表情表情



2楼 花生mm健身总汇


3楼 colehaanfann健身总汇


4楼 飞盘初级健身总汇

7楼 boboli高级健身总汇

35楼 casino健身总会

p37 bluesky健身总汇
p87 aeris后起之秀


表情 笔记和讨论目录
p5 are you fit enough for polymetrics?
10 foods you probably think are healthy, but aren’t

一个减体脂的科普贴

不吃饭相当于老板不发工资. 不发工资的后果是民工要么罢工要么饿死,其结果是你的楼盖不起来.
如果硬逼着盖起来了那也是豆腐渣工程. 
如果不吃饭还以为每天跑20公里能瘦.那就相当于不发工资还拿鞭子抽着饿着肚子的民工让他们一天盖三层楼.其结果是绝对的豆腐渣. 
民工相当于你身体正常运作的组织和你的肌肉. 
那么问题来了,如果一个老板不发工资,别的民工知道了是不可能来给这个混帐老板打工的. 
如果你又不吃饭又运动还敢说自己小腿长肌肉了,.....该吃药了亲!!!
一个贪生怕死大妈对p90x和insanity的看法
有氧,到底该跑多少!
某提美女小三儿苏妹子的大胸细腰大臀养成食谱
红姐的关于clean饮食指导
珍惜生命,远离垃圾食品和苏打

王老汉博文目录整理

小谈一下训练安排与计划的制定~关于分化训练法

https://blog.sina.com.cn/s/blog_5113c62d01018454.html

家庭健身——腿臀训练

https://blog.sina.com.cn/s/blog_5113c62d010182g1.html

家庭健身——背部训练

https://blog.sina.com.cn/s/blog_5113c62d010181om.html

力量训练总讲+胸部训练

https://blog.sina.com.cn/s/blog_5113c62d010180i8.html

家庭健身——肩部训练

https://blog.sina.com.cn/s/blog_5113c62d010180ig.html

女性健身房初级力量训练一周计划模板

https://blog.sina.com.cn/s/blog_5113c62d010189up.html

适合学生党和上班族的减脂一周训练计划

https://blog.sina.com.cn/s/blog_5113c62d010192ha.html
































[此贴子已经被作者于2013/6/5 21:57:37编辑过]

命里有时终须瘦,命里无时胖成球。今朝有食今朝吃,明日更肥明日忧。
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2#

1/1/2013 新鲜出炉的数据,各种松弛和肥胖表情表情表情

身高:5'3''
体重:112.4
体脂:21.3
维度:cm
  • chest: 75
  • waist: 68
  • abdomen: 75
  • arm: 28
  • hips: 85
  • thigh: 47
  • calf: 32


无风给的建议:

https://forums.huaren.us/showtopic.aspx?boardid=341&topicid=1352885&page=1&star=95


我的1月到6月健身plan:

daily intake: 1500-1600; clean diet with complex carb/lean protein/more veggie and fruit

exercise: wt 3 times per week followed by 20 min hiit; 2 30-min cardios with tabata training; rest for 2 days




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wt
cycling
 rest
        wt
        rest
rest
wt
rest
wt
rest
wt
running
rest


































[此贴子已经被作者于2013/1/14 16:24:49编辑过]

What you are is God's gift to you What you do with yourself is your gift to God.
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3#

2012年的锻炼日记 https://forums.huaren.us/showtopic.aspx?boardid=341&topicid=1129952&replyid=&skin=1

1/3/13: weights with trainer at 6:30am--hex bar narrow stance dead lift up to 104 lb rep 1 x 2 sets-->rep 8 x1 set; bench press barbell 65 lb rep 3 x4 sets;
1/7/13: weights with trainer at 6pm--squat 95 lb rep 1 x3 sets; push up rep 5-->rep 6-->rep 6;
1/14/13: weights with trainer at 6pm--dead lift up to 115 lb rep 2; dumb bell chest press 32.5 lb rep 9;
1/16/13: zumba 1hr
1/18/13: weights with trainer at 7am--squat up to 95 lb rep 2-->95lb rep 3; negative pull up 10 rep x2 sets; push up rep 10-->rep 8;
1/19/13: zumba 1hr
1/21/13: weights with trainer at 6pm--dead lift 105 lb rep 3 x4 sets; leg press up to 180 lb; push up rep 10 x2 sets then rep 9;lat pull down 55 lb rep 10-->60 lb rep 8 x2 sets
1/23/13: weights with trainer at 6pm--push up rep 10 x3 sets; ran up 6 flights of stairs (two steps at a time) with trainer. took 2min 20sec. have not felt this exhausted since graduation from high school;
1/25/13: weights with trainer at 7am--squat up to 110 lb rep 1 personal best;push up rep 10 x3 sets
1/28/13: weights with trainer at 6pm--chest press with dumbbell up to 32.5 lb rep 10

2/1/13: weights with trainer at 7am--dead lift 95 lb rep 3 x3 sets; chest press with 25 lb dumb bell rep 10 x3sets; overhead press 30 lb rep 8 x3sets
2/4/13: weights with trainer at 6pm--deep squat (break parallel) 95 lb rep 3 x4 sets; bench press 65 lb rep 3 x3 sets-->70lb re 2; negative pull up rep 3 x3 sets;
2/8/13: weights with trainer at 7am
2/11/13: weights with trainer at 6pm--deep squat (break parallel) 95 lb rep 3 x5 sets; kettle bell swing rep 20 x3 sets; push up rep 10-->rep 8-->rep 9;
2/15/13: weights with trainer at 7am--dead lift 75 lb rep 10 x5 sets 1 min rest inbetween; chest press with 50 lb rep 10 x4 sets;
2/18/13: weights with trainer at 10:30am
2/22/13: weights with trainer at 7am--dead lift 85 lb rep 5 x4 sets
2/26/13: weights with trainer at 6pm--deep squat 85 lb rep 5 x4 sets; negative pull up rep 6x2 sets; bench press 55 lb rep 6 x2 sets;
3/5/13:dead lift 85 lb rep 3 x4 sets; chest press 60 lb rep 3 x4sets-->rep 10 x1set;
3/8/13: weights with trainer at 6pm--deep squat 105 lb rep 1 x2 sets; dumb bell press 25 lb rep 10 x3 sets
3/11/13: weights with trainer at 6pm--dead lift 75 lb rep 8-->rep 10 x2 sets; negative pull up rep 8 x2 sets;
3/13/13: treadmill heart rate control mode 40min, target hr 146, 3 miles, 300 cal.
3/14/13: treadmill heart rate control mode 40min, target hr 146, 3 miles, 300 cal.
3/15/13: weights with trainer at 6pm--deep squat 80 lb rep 10 x3 sets--> 75 lb rep 10 x 1 set; push up at 30 degree rep 10 x3 sets
3/17/13: treadmill heart rate control mode 40min, target hr 146, 3 miles, 300 cal.
3/18/13: weights with trainer at 6pm--dead lift sumo style wide stance 8 inch height 80 lb rep 6-->rep 8-->rep 10. bench press 70 lb rep 4 x 3 sets
3/21/13: weights with trainer at 6pm--deep squat 105 lb rep 2-->110 lb rep 1; push up rep 10 x 5 sets
3/23/13: treadmill heart rate control mode 40min, target hr 146, 3 miles, 300 cal.
3/25/13: weights with trainer at 6pm--dead lift 105 lb rep 10; bench press new personal best 75 lb rep 1;
3/27/13: treadmill 40min, 3 miles.
3/28/13: treadmll 40min, 3 mles.
3/29/13: deep squat 110 lb rep 2 x 3 sets.
3/31/13: treadmill 40min 4.8-->4.5mph. total 3.2 miles.
4/1/13: weights with trainer at 6pm--dead lift sumo style 85 lb rep 10 x3 sets; bench press 65 lb re 3 x3 sets then rep 7 x1 set; t bar roll 20 lb rep 10 x3 sets
4/3/13: treadmill 40min, 3 miles.
4/5/13: weights with trainer at 6pm--deep squat 95 lb rep 3 x 2 sets-->rep 6 x 1set
4/8/13: weights with trainer at 6pm--front bar deep squat 110 lb rep 3;
4/11/13: treadmill 40min, 3 miles.
4/12/13: weights with trainer at 6pm--dead lift 8 inch height 115 lb rep 1x2 sets
4/14/13: treadmill 40min, 3 miles.
4/15/13: weights with trainer at 6pm--squat 65 lb rep 10 x 5 sets, 45 second rest in between sets; tried 80 lb bench press, needed a bit assistance from trainer
4/17/13: treadmill 40min, 3 miles.
4/19/13: weights with trainer at 6pm--dead lift from floor 105 lb rep 3 x 5 sets, 1min rest; bench press 70 lb rep 3 x 5 sets
4/21/13: treadmill 40min, 3.2 miles.
4/22/13: weights with trainer at 6pm--squat 70 lb rep 10 x 5 sets, 45 second rest;
4/25/13: treadmill 40min, 3.3 mile
4/26/13: weights with trainer at 7pm--squat 45 lb rep 10-->65 lb rep 5-->95 lb rep 2-->105 lb rep 1-->115 lb rep 1
4/27/13: treadmill 40min, 3.2 mile
4/28/13: treadmill 40min, 3.1 mile
4/29/13: weights with trainer at 6pm--dead lift 75 lb rep 10 x 5 sets, 1 min rest; bench press 45 lb rep 10 x 3 sets-->50 lb rep 10 x 3 sets-->70 lb rep 3-->failure to do rep no. 4;
5/1/13: treadmill 40min, 3.1 mile
5/3/13: dead lift (to floor) 45lb rep 10-->95lb rep 3-->115lb rep 2-->120lb rep 1 x3 sets-->125lb rep 1; bench press 70 lb rep 6, failed rep no. 7;
5/5/13: speed interval on treadmill: 1 min 3.0 walk/1 min 6.5 run for 10 cycles
5/6/13 weights with trainer at 6:30pm--deep squat 85 lb rep 10 x 4 sets, 45sec rest.
5/10/13 weights with trainer at 7pm--deep squat new personal best 125 lb rep 1; bench press new personal best 80 lb rep 1.
5/17/13 weights with trainer at 7pm--learned clean and jerk; squat on bosu ball rep 10;
5/19/13 treadmill 40min 3 miles;
5/20/13: weights with trainer at 7pm--push up rep 10 x 4 sets; squat 65 lb rep 10 x 4 sets;
5/22/13: treadmill 40min 3 miles
5/25/13: treadmill 40min 3 miles
5/27/13: treadmill 40min 3 miles
5/28/13: weights with trainer at 7pm--6 sets of seated row 55 lb and push up rep 5, dead lift ?13 inch height 105 lb rep 5 x 2 sets
5/30/13: hiit 30min 3.5/6.2 1 min cycle x10
5/31/13: weights with trainer: deep squat rep 1 x3 sets; leg press 190 lb rep 18; seated cable row 100 lb rep 3, push up chest to floor 6 cm rep 10-->rest 1min then chest to floor 13cm rep 10.
6/2/13: job 3 miles 40min;
6/3/13: dead lift 55 lb rep 10x3 sets; bench press 80 lb rep 1 with minor assistance; jump up to 12 inch box rep 10x3 sets; lat pull down 80 lb rep 2 (bicycle handle)
6/7/13: weights with trainer: front bar squat 110 lb rep 1 x2 sets;dumb bell bench press 35 lb rep 6;
vacation vacation vacation
6/24/13: low intensity training with trainer as recovery
7/8/13: dead lift 95 lb rep 3; bench press 45 lb bar rep 10 x3 sets;
7/12/13: weights with trainer at 7pm: deep squat 105 lb rep 2 (2nd one with a lot difficulty)--> 105 lb rep 1 x2 sets; dumb bell bench press 30 lb rep 10;
7/14/13: hiit 20 minutes.
7/19/13: dead lift 8 inch height 115 lb rep 1; bench press 75 lb rep 1;
7/21/13: job 3 miles 40min;
7/22/13: deep squat 60 lb rep 10x2 sets; push up rep 10 x2 sets;
7/24/13: push up rep 10-->rep 7-->rep 10
7/29/13: deep squat 105lb rep 1 x2sets; tried low bar 65 lb rep 10;
8/3/13: start doing plank 1 minute daily
8/4/13: jog 3 miles
8/5/13: dead lift 95 lb rep 3 x3 sets-->rep 6 x1 set
8/7/13: push up rep 10 x3 sets;
8/13/13: push up from floor rep 10 x3 sets
8/14/13: dead lift 95 lb rep 5 x3 sets;
8/16/13: cardio circuit, then deep squat 105 lb rep 2.
8/18/13: jog 3 miles 40 min
8/19/13: deep squat 95 lb rep 1 x5 sets, aimed for depth
8/20/13: push up at home-rep 6 x 10 sets
8/21/13: zumba 1hr, vertical knee raise rep 10 x4 sets
8/22/13: spinning class 45min, vertical knee raise rep 10 x4 sets
8/23/13: push up at home-rep 10 x 4 sets
8/24/13: dead lift 85 lb rep 5x5 sets; assisted pull up 60 lb rep 6 x3 sets; push up rep 10x3 sets;vertical knee raise and back extension superset rep 10 each x4 sets
8/26/13: private yoga class 1hr
8/27/13: group class 45min
8/28/13: definition class 45min
8/31/13: weights with trainer 1hr moderate weight dead lift etc
9/3/13: push up at home rep 10 x4 sets;
9/4/13: hiit 20min 4.0/7.0; vertical knee raise rep 10x4 sets; push up rep 10 x4sets;
9/6/13: weights with trainer: bench press personal best 80 lb rep 1; deep squat 95 lb rep 1 x5sets
9/7/13: hitt 20min 4.0/7.0, vertical knee raise rep 15 x3 sets
assisted pull up 60lb rep 6x3 sets; 9/8/13:push up rep 10 x4 sets; jog 3 miles (4.5mph) 40min
9/9/13: weights with trainer: dead lift 115 lb rep 1 x2 sets;
9/13/13: weights with trainer: deep squat 65 lb rep 10 x3 sets; dumbell bench press 35 lb rep 3 x2 sets-->3rd set rep 6.
jog 3 miles 40min
9/16/13: weights with trainer: dead lift 110 lb rep 2 x3 sets-->4th set rep 5; push up rep 10 x 5 sets; seated row 100 lb rep 1; plank with 10 lb plaet 1 minutes-->plank with 20 lb plate 30 seconds; ab wheel rep 10 x2 sets
9/20/13: weights with trainer: deep wquat 95 lb rep 3 x4 sets; dumbell bench press 32.5 lb rep 10; leg press 140 lb rep 10 x3 sets
9/21/13: jog 3 miles 40 min
9/21/13: jog 3.2 miles 40min
9/23/13:weights with trainer-25 lb dumb bell rep 10x3 sets
9/28/13: weights with trainer 1hr
9/30/13: weights with trainer-deep squat 45 lb empty bar rep 8 x 5 sts for explosiveness; push up rep 10 x 6 sets with 1min rest
10//13: weights with trainer-deep squat 120 lb rep 1; leg press 300 lb rep 6; push up rep 10 x 2 sets-->rep 12;
10/10/13: weights with trainer-dead lift 65 lb rep 10 x 5 sets; bench press 65 lb rep 5 x 4 sets-->rep 10 for the 5th set;
10/15/13: weights with trainer-deep squat 95 lb rep 3 x 4 sets; dumb bell bench press 35 lb rep 5 x 2 sets-->rep 7 for the 3rd set; assisted pull up 60 lb rep 3 x 3 sets; ab wheel rep 10 x 3 sets
10/17/13: jog 3.3 miles 40min
10/18/13: weights with trainer-dead lift 100 lb rep 3 x 5 sets-->rep 6 for the 5th set; bench press 85 lb with a little assistance rep 2; negative pull up rep 5 x 2 sets-->rep 3 for the 3rd set
10/22/13: weights with trainer-deep squat 85 lb rep 5 x 5 sets; push up rep 10 x 4 sets; lat pull down 55 lb rep 10 x 3 sets
10/25/13: leg press 195 lb rep 8; push up rep 10 x 4 sets; lat pull down
10/26/13: jog 3 miles outdoors
10/28/13: jog 3 miles outdorrs
11/5/13: weights with trainer-dead lift 125 lb rep 1; leg press 260 lb rep 5, still couldn't do 85lb bench press
11/8/13: weights with trainer-deep squat 90 lb rep 3 x 4 sets; bench press 75 lb rep 3 x 2 sets-->7 lb rep 3 x 3 sets;11/12/13: weights with trainer-dead lift 95 lb rep 4 x 2 sets-->rep 5 x 3 more sets; still couldn't do 85lb bench press; assisted pull up 50 lb rep 6 x 3 sets;
weights with trainer quad machine
11/16/13: started daily abs program
11/19/13:weights with trainer-kettle bell swing rep 15 x 2 sets. bench press personal best 85 lb rep 1, rest 90 seconds then another rep!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!; assisted pull up 40 lb rep 3 x 2 sets;
11/21/13: weights with trainer: dead lift 85 lb rep 8 x 4 sets; bench press 45 lb empty bar rep 10 x 6 sets with 30 seconds rest
11/26/13: weights with trainer: bench press 70 lb rep 5 x 5 sets; deep squat 95 lb rep 3 x 5 sets; assisted pull up 50 lb rep 5 x 5 sets;








[此贴子已经被作者于2013/12/1 22:41:01编辑过]

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4#

2012年是一个big year:放弃了一份事业,获得了整个世界。表情

锻炼过几年,只求开心不求怎样,2012年8月意识到自己必须得有目标,开始wt减肥。
https://forums.huaren.us/showtopic.aspx?boardid=341&topicid=1276886

2013年的目标:爬更高的山,看更远的世界,超越自我。


年初baseline

腰围 63.5cm
大腿 47cm
臀围 86.5cm
小腿 33.5cm

1月份总结

2月份总结

3月份目标:每周2次wt,2次低强度有氧(30~40分钟的ep)
,一次瑜伽或者小重量wt 

3月份饮食,loosely follow mark sisson @ 80%, add 谷类 based carbs (米饭, wild rice)to aid post-wt recovery. eat around 2000 cal/day, with 80-100g protein, 60-80 fat, and complex carbs  from taro or sweet potato 表情 可以恢复偶尔喝点红酒了 表情


4月份早孕反应严重,彻底懒了。。。。表情

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3/1 wt
3/2 rest
3/3 rest
3/4 cardio
3/5 wt
3/6 cardio
3/7 wt
3/8 rest
3/9 hike
3/10 sprint
3/11 rest
3/12 wt





























































[此贴子已经被作者于2013/5/8 16:17:28编辑过]

命里有时终须瘦,命里无时胖成球。今朝有食今朝吃,明日更肥明日忧。
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5#

赞助~~~!表情
Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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6#

无风姐,我还一直没有拍片子让你给指导一下训练计划呢。。。都说了好几个月了。。 不过你要做好心理准备哈。。。新年之前一定给整出来。

以下是引用无风自飞在12/28/2012 11:57:00 PM的发言:

    
    赞助~~~!图片点击可在新窗口打开查看
    

    

What you are is God's gift to you What you do with yourself is your gift to God.
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7#

矮马,既然如此那就霸王硬上弓占个位子。。。考虑到我的目标与大家的审美背道而驰,我再考虑考虑哈。。。

以下是引用flyingplate在12/28/2012 10:15:00 PM 的发言:

    
    占


    


★ 发自iPhone App: ChineseWeb 7.7
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8#

以下是引用花生在12/29/2012 12:16:00 AM的发言:

    
    无风姐,我还一直没有拍片子让你给指导一下训练计划呢。。。都说了好几个月了。。 不过你要做好心理准备哈。。。新年之前一定给整出来。


    

我时刻准备着。。。。表情
Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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9#

以下是引用boboli在12/29/2012 12:22:00 AM的发言:

    
    矮马,既然如此那就霸王硬上弓占个位子。。。考虑到我的目标与大家的审美背道而驰,我再考虑考虑哈。。。



★ 发自iPhone App: ChineseWeb 7.7
    

那啥,我们不以个人审美定乾坤。。。
我们以个人目标和个人实现进行交流~~~~只要目标和结果不是背道而驰,就是三好生:D
Positivity is an attitude: a way to approach life with gratitude, humor, playfulness, creativity, forgiveness, and adaptability.
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10#

不是每个人都这么想嗒。。。嗯我在某处能找到同道中人,你懂的 :D

以下是引用无风自飞在12/29/2012 12:28:00 AM 的发言:

    
    

那啥,我们不以个人审美定乾坤。。。
我们以个人目标和个人实现进行交流~~~~只要目标和结果不是背道而驰,就是三好生:D

    


★ 发自iPhone App: ChineseWeb 7.7
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