g****c
发帖数: 346 | 1 12/11/2012
休息.
12/12/2012
Squat: 170lb (45x10, 45x10, 135x3, 170x5x5)
Overhead Press: 90lb (45x5, 45x5, 65x5, 90x5, 90x5, 90x4, 90x5, 90x5)
Deadlift: 205lb (135x5, 205x5x2)
Chin-ups@BW+15lb: 3x10
Hang Leg Raises: 3x20
笔记:
深蹲没有问题. Overhead第一次失败. 做到第三组第五个的时候怎么也举不起来. 最后
两个组之间休息时间加长到5分钟, 竟然做完了. 做的时候录了像, 发现我的form有很
多问题: 杆子没有垂直上下, 上去的时候太往后了; 头的移动也不对. 需要重新练form.
硬拉没什么问题. 只是发现杆子往上刚过膝盖的时候不能很好的利用hip thrust, 这样
直接的后果就是给后腰太大压力. 还需要琢磨和多练习.
我决定开始练barbell hip thrust以替代我平常练的barbell glute bridge.
体重涨到到141.9lb. 从... 阅读全帖 |
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g****c
发帖数: 346 | 2 12/13/2012
休息.
12/14/2012
Squat: 175lb (45x10, 45x10, 135x3, 175x5x5)
Bench Press: 100lb (45x5, 45x5, 75x5, 100x5x5)
Barbell Row: 120lb (120x5x5)
因为晚上和明天会有事不能举铁, 所以早上5点就跑起来举, 现在发现这个决定太不明
智.
135lb深蹲热身的时候我就发现我还没完全恢复. 我的hip flexor还在严重DOMS. 每次
站到杆子前面都在希望那是最后一组. 虽然咬着牙坚持下来了, 可是感觉非常不好.
等到Bench Press的时候我又发现我左手肘部周围肌肉DOMS而且有些隐隐作疼, 又是一
咬牙坚持下来了. 到这会儿我大脑里已经在盘算着放弃下面的Row了.
不过我又一想我起了个大早, 就只剩一个lift了, 怎么也能坚持下来. 还好Row不怎么
用我那些还在DOMS的肌肉, 不是很痛苦, 还算顺利完成.
因为左手肘用不上力, dips就直接省掉了.
接下来可能得休息好几天, 等全部恢复了才能举铁. |
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p*********l
发帖数: 26270 | 3 2013-04-11
今天是大跃进的一天，squat, dead lift, barbell row全线飘绿，是不是星象格外好？
squat: 45x10, 55x10, 65x10, 75x10, 85x5x5
dead lift: 65x10, 85x10, 95x5, 105x5x5
barbell row: 45x10, 55x5, 65x3x5
上次的成绩：squat 70, dead lift 90, barbell row 40
http://www.mitbbs.com/article/loseweight/4137563_0.html
黑大叔 小米猪 还有crossfit师傅都说得对：我以前做太多rep了，所以intensity冲不
上去。今天做到squat 75的时候，觉得很轻松，就直接加到85了，85的第一个set有点
摇晃，但是我觉得并不那么累，于是多做了几组，form最好的是最后一组，每一个都非
常稳定，看来是身体适应了这个新重量。觉得还有加重的余地，呵呵！
因为squat的进步，信心大增，dead lift和barbell row都加了重量。
现在正高兴的吃... 阅读全帖 |
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p*********l
发帖数: 26270 | 4 2013-04-20
kickboxing class 1 hr
sculpting class 1 hr
2013-04-21
squat 45x10, 65x10, 80x10x4
dead lift 45x10, 95x5, 105x5x5
leg curl 5x12
clean & jerk 40x10x5
front lat pull down 5x12
kneeling single arm pulley row 5x12 each side
assisted pull up 5x8
下周要回国了，今天是最后一次练WT，在积木里拍了个pg留个记号 |
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p*********l
发帖数: 26270 | 5 2013-04-21
squat 45x10, 65x10, 80x10x4
dead lift 45x10, 95x5, 105x5x5
leg curl 5x12
clean & jerk 40x10x5
front lat pull down 5x12
kneeling single arm pulley row 5x12 each side
assisted pull up 5x8
下周要回国了，今天是最后一次练WT，在积木里拍了个pg留个记号 :) |
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z***x
发帖数: 1204 | 6 【 以下文字转载自 loseweight 讨论区 】
发信人: purplebasil (紫苏), 信区: loseweight
标 题: 下周回国，临走奔个粉红色。。。
发信站: BBS 未名空间站 (Sun Apr 21 21:48:05 2013, 美东)
2013-04-21
squat 45x10, 65x10, 80x10x4
dead lift 45x10, 95x5, 105x5x5
leg curl 5x12
clean & jerk 40x10x5
front lat pull down 5x12
kneeling single arm pulley row 5x12 each side
assisted pull up 5x8
下周要回国了，今天是最后一次练WT，在积木里拍了个pg留个记号 :) |
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s********r
发帖数: 923 | 7 【 以下文字转载自 loseweight 讨论区 】
发信人: purplebasil (紫苏), 信区: loseweight
标 题: 下周回国，临走奔个粉红色。。。
发信站: BBS 未名空间站 (Sun Apr 21 21:48:05 2013, 美东)
2013-04-21
squat 45x10, 65x10, 80x10x4
dead lift 45x10, 95x5, 105x5x5
leg curl 5x12
clean & jerk 40x10x5
front lat pull down 5x12
kneeling single arm pulley row 5x12 each side
assisted pull up 5x8
下周要回国了，今天是最后一次练WT，在积木里拍了个pg留个记号 :) |
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w*****g
发帖数: 4298 | 8 45x10 = 450 一包走, YOUR LABEL
non-cc paypal |
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w*****g
发帖数: 4298 | 9 45x10 = 450 一包走, YOUR LABEL
non-cc paypal |
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w*****g
发帖数: 4298 | 10 45x10 = 450 一包走, YOUR LABEL
non-cc paypal |
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w*****g
发帖数: 4298 | 11 45x10 = 450 一包走, YOUR LABEL
non-cc paypal |
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p*********l
发帖数: 26270 | 12 我今天跟你学，计划是 45x10, 55x10, 65x10, 75x10
。。。我还没做过75呢！ |
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p*********l
发帖数: 26270 | 13 2013-04-17
extreme interval class 1 hr
好不容易忽悠了个姑娘一起去上课，上到一半，她根我说：我要累死了，呼吸不过来，
我先走了。。。 :(
2013-04-18
squat 45x10, 65x10, 85x5x5, 95x1, 105x1, 115x1
bench press 50x7, 40x5x10
dumbbell bent over row 25x5x10 each side
今天squat做完5x5以后，继续测试1 rm，感觉115基本上到顶了，暂时不打算再加了。
115 lb，以后就拿这个当作1 rm了。
bench press先试了50磅的短杆，只能做7个，于是deload到40磅，做了5x10 |
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p*********l
发帖数: 26270 | 14 2013-06-16
kickboxing 45 min
squat 45x10, 75x10x10
push up 10x5
bench press 50x5x5, 40x5x10
bent over row 22.5x5x10 each side
barbell row 50x5x5
front lat pull down 5x10
kneeling single arm pulley row 5x10
上次蹲135有点stress到膝盖了，重量大了，form就不容易hold住
今天take it easy，做了个10x10的squat |
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p*********l
发帖数: 26270 | 15 2013-06-18
boot camp 45 min
sculpt 45 min
2013-06-19
spin 45 min
2013-06-20
spin 45 min
sculpt 45 min
2013-06-21
spin, 45 min
boxing & core strength, 60 min
2013-06-22
kickboxing, 45 min
sculpt, 60 min
2013-06-23
kickboxing, 45 min
weight training, 100 min
- squat 45x10, 85x5x5
- clean & press 40x5x10
- bench press 40x5x10
- lateral shoulder raise 10x5x10
- alternating front shoulder raise 10x5x10
- bent over row 22.5x5x10 each side
- barbell row 50x5x5
- front lat pull down 5x10
- kneeling sing... 阅读全帖 |
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p*********l
发帖数: 26270 | 16 2013-06-27
kickboxing 45 min
sculpt 45 min
2013-06-28
spin 45 min
lower body weight
- squat 45x10, 65x10, 75x10x10
- front lunge 20x3x20 each side
- back lunge 20x3x20 each side
- side lunge 20x3x20 each side
- cross lunge 20x3x20 each side
- alternating kettle bell swing 20x3x40 |
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s***r
发帖数: 358 | 17 Warm-up:
Agile 8
Deadlift:
135x11
135x7
185x5
225x6x6
4” Deficit Deadlift:
205x4x5
Stiff Leg Deadlift (4” deficit):
155x9
175x9
Front Squat:
45x10
95x5
135x5
155x5
155x5
Weighted sit-ups:
3x12
I was pretty beat by the time I got to the front squats. I am considering
dedicating a day in a week just for Front squat. My grip got much weaker,
but I am not concerned at this point as I can build it back up in the coming
weeks. My scm held up fine, but I felt a bit discomfort around my injured
rib cart... 阅读全帖 |
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s***r
发帖数: 358 | 18 Warm-up:
Agile 8
Deadlift:
135x11
135x7
185x5
225x6x6
4” Deficit Deadlift:
205x4x5
Stiff Leg Deadlift (4” deficit):
155x9
175x9
Front Squat:
45x10
95x5
135x5
155x5
155x5
Weighted sit-ups:
3x12
I was pretty beat by the time I got to the front squats. I am considering
dedicating a day in a week just for Front squat. My grip got much weaker,
but I am not concerned at this point as I can build it back up in the coming
weeks. My scm held up fine, but I felt a bit discomfort around my injured
rib cart... 阅读全帖 |
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m*******n
发帖数: 6660 | 19 我昨天蹲195，蹲完之后一般没啥感觉，基本到晚上睡觉的时候觉得腿累，然后第二天
开始酸痛。
我热身一般45X10,65X5,95x5,115x5,135x5,155x5,175x5,然后195 5X5
是不是太多了点？ |
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s**********n
发帖数: 1485 | 20 warm up:
45x10, 95x10, 135x10, 185x5, 225x3.
Test:
245x1, 255x1, 265 FAIL.
测验不及格。下周补考。 |
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