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[健身日记]

1411#

眼看这楼马上就要被锁了,就要一年啦,我没有偷懒,一直在好好锻炼,吃的方面差了点,比较随意,不过我对自己的进步还是很满意的~~~ 今年就这样了,明年继续,来年希望能够好好meal plan
    
     接下来的三天估计上班没啥事,争取每天都double sessions~
    
     12/28/2015
      AM: stair master 10 mins + WT (Glutes) 70 mins + stair master 10 mins
      - smith lunge press: 5 sets each side (110 lb @ 12 reps)
      - DB stiff lef deadlift: 4 sets (70 lb @ 15 reps)
      - leg press: 4 sets (315 lb @ 12 reps)
      - hip thrust on smith machine with mini loop band: 6 sets (110 lb @ 15 reps)
      - seated hip abduction with mini loop band(1 min or till failure)
      - cable back kicks: 4 sets each side (45 lb @ 15 reps)
      - cable side kicks: 4 sets each side(20 lb @ 15-20 reps)
    
    PM: WT (Leg) 50 mins
    - stiff leg DL: 4 sets (135 lb * 2 @ 12 reps, 155 lb * 2 @ 12 reps)
    - smith lunge press: 4 sets each side (130 lb * 2 @ 12 reps, 110 lb *2  @ 12 reps)
    - leg press: 4 sets (315 lb *2 @ 12 reps, 225 lb *2  @ 12 reps)
    - high step up with barbell: 4 sets each side (45 lb @ 15 reps)
    super set for burnout
    - hip thrust on leg extension machine: 4 sets
    - j umping squat/ j umping skater: 4 sets (30 - 45 reps)
  
  
  12/29/2015
  
   AM: 1 mile + WT (Back/Plyos) 70 mins + cardio 20 mins
   - Deadlift: 10 sets (135lb *2 @ 15,12 reps, 155lb *2 @ 15,12 reps, 175lb *2 @ 10 reps, 195lb * 2 @ 8 reps, 205 lb *2 @ 6 reps)
   - wide grid lat pulldowns: 8 sets (80 lb @ 12 reps, hold 2 seconds on contraction)
   - wide grid straight arm t-bar pull down: 6 sets (70 lb @ 12 reps)
   - single arm lat pull: 4 sets each side (45 lb @ 12 reps)
   - single arm DB bent over row: 4 sets each side (25lb*1 @ 12 reps, 30 lb * 3 @ 10-12 reps)
   between sets I did plyometrics, minimun rest
   - j umping squats
   - j umping lunges
   - bench hop over, push through heels
   - j umping skaters
  
   PM: 0.5 mile warm up + WT (Shoulder) 30 mins  + 2.3 mile
  - DB shoulder press: 6 sets (15 lb @ 10-12 reps)
  - DB lateral raise: 6 sets (10 lb @ 10-12 reps)
  - incline DB chest press: 4 sets (25 lb @ 10 reps)
  - rear delts fly: 4 sets (50 lb@12-15 reps)
  - v-rope tricep pulldown: 3 sets (60 lb @ 10-12 reps)

12/30/2015
AM: stair master 10 mins + WT (Glutes) 90 mins
     - leg press: 4 sets (225 lb @ 12 -15 reps)
  
     - smith bulgarian split squat: 4  sets each side (70 lb @ 12 reps)
     - barbell walking lunges: 4 sets (35 lbs @ 15 steps each side)
     - hip thrust  with mini loop band: 10 sets (135 lb @ 10-12 reps)
     - seated hip abduction with mini loop band: 10 sets (30-45 reps)
     - cable back kicks: 4 sets each side (40 lb @ 15 reps)
     - cable side kicks: 4 sets each side(20 lb @ 15-20 reps)

  
  12/31/2015

AM: easy hike 45 mins

PM: 1 mile + WT (Back) 30 mins + 1.5 mile

- wide grid lat pull down: 10 sets (80 lb @ 10-12 reps)
  - seated row: 4 sets (80 lb @ 10-12 reps)
- wide grip straight arm t-bar pull down: 5 sets (70 lb @ 12 reps)
- narrow grip cable v-rope pulldown: 4 sets (120 lb @ 12 reps)
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1412#

wow,膜拜ing,希望能像你一样天天坚持,天天有进步。共勉!
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1413#

testing,  一年了居然还可以发帖!

2015 最后一天莫有偷懒,早上去了个简单的trail hiking,全家老小爬了个小土坡,下午拉着LD 去gym,easy back workout,也算交差啦。

2016 继续努力!
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1414#

2016 第一天,打算简单的cardio
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1415#

新年快乐!新年第一天,打算去shopping,然后在家蹦达蹦达,然后收拾旧衣服
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