AM: 0.5 mile warm up + hip activation 15 mins + WT 35 mins (upper body) + 2.5 miles - chest fly - shoulder press:2 sets only - V rope pull down - cable crunches
今天去做了个DEXA Scan，这个比 hydrostatic test 更准确些，出来的 report内容却多了很多，regional fat composition & distribution like visceral fat etc, bone density, resting metabolism rate, and also muscle balance report。45$ 一次，和 dunk test 差不多价格。
DEXA scan 出来的 body fat ratio 比 dunk test 高一点，和我想象中的倒是差不多，感觉的dunk test 的结果偏低，too good to be true。
你好猛~~~ cable crunch 你可以搞那种periodization 的training method，如果你很想长那里的肌肉的话，treat your abs and train your abs like other muscle group. For example,
Cable Crunch 1st week, 3 sets of 9-11 reps, 2nd week, 3 sets of 7-8 reps 3rd week, 3 sets of 5-6 reps.
With decreasing reps, you can increase the weight you use, which encourage muscle growth as well. Smith Machine Hip Raise (for lower abs), or hanging knee raise with weight between your legs for added weight. https://www.youtube.com/watch?v=ECVVG3SSmMA
Or, you can do something like this, Cable crunch, 4 sets (12-10-8-8)
我最近也经常做hanging leg raise 的，不过从来没有加过weights。 今天cable crunch 我用了140lb， 觉得这个重量是我的极限了，整个人都快被吊起来了，没法加了。 这个是不是也不能用太大重量以防其他肌肉代偿啊？
sun007 发表于 6/26/2015 1:23:24 AM
what you can do is, instead of increasing more weight, you can do cable crunches a lot slower, and pause, and slowly go back, that way you can really feel that your core is working, and you can control better and not relying on other muscle as much, and of course squeeze your core too. There are also many other weight exercises on instagram.
what you can do is, instead of increasing more weight, you can do cable crunches a lot slower, and pause, and slowly go back, that way you can really feel that your core is working, and you can control better and not relying on other muscle as much, and of course squeeze your core too. There are also many other weight exercises on instagram.
AM: glutes activation 10 mins + WT 50 mins (LEg/ABS) - smith lunge press: 5 sets - leg press: 4 sets - cable back kicks: 4 sets on each side - cable crunch: 3 sets - back hyperextension: 4 sets - V crunch 3 sets
早上power rack 一直都有人用，没有做bridge he thrust，sigh。 PM： glutes activation 15 mins + WT 50 mins - RDL:10 sets - leg press: 6 sets - single leg DL: left leg only, 6 sets - vertical knee raises: 3 sets - hip thrust: 5 sets
I have been like "no goal, do nothing" for years...my only wish, which has become a mission impossible, is to lose all the gross jiggling fat...they are everywhere, and get worse each day. I'm seriously depressed
I have been like "no goal, do nothing" for years...my only wish, which has become a mission impossible, is to lose all the gross jiggling fat...they are everywhere, and get worse each day. I'm seriously depressed 钱途无亮 发表于 6/30/2015 5:10:08 PM
你已经很强大了，而且也瘦！并没有你自己想像的那么多fat，不然那些肌肉的definition 怎么看得见！ 还有你的腿很细的呀，那个玻璃倒影照片为证 😄😄😄 亮亮要不你也去找个 program 跟着练一下,不知道会不会让你觉得更加motivated？或者也每三四个月去测个体脂之类的。
I have been following programs for years, one or another. I don't just huaren.us out the bed, do some bicep curls and call it "weight training day"...LOL
what if I don't make any progress? I seriously doubt getting body fat tested would serve the purpose...I am afraid I will be crushed into pieces when I see the number. Getting hung up on the number, either body fat, or BMI, is such a easy trap to fall into.
I have been like "no goal, do nothing" for years...my only wish, which has become a mission impossible, is to lose all the gross jiggling fat...they are everywhere, and get worse each day. I'm seriously depressed 钱途无亮 发表于 6/30/2015 5:10:08 PM
其实说真的，你那么那么在乎的话，不如hire 一个bikini competition coach，然后让coach 指点你training 和饮食，这样的话可以让你的身材更上一层楼，也可以真的把顽固脂肪减掉。 有一个比赛的goal，这样你的目标比较明确一点，follow a constructive diet and training routine, 你的coach 每个星期慢慢调整改变你的饮食和training weekly， 你慢慢就会真的lean 下来很多很多。 比赛不是重点，重点是到 push yourself to the next level。 与其在那里depressed，不如就下狠心这么搞一两次，按照你的dedication，我不相信没有效果。 我看到我的hip 慢慢减下来，大腿慢慢变得紧实，我自己都很惊讶也很开心。
I have been following programs for years, one or another. I don't just huaren.us out the bed, do some bicep curls and call it "weight training day"...LOL
what if I don't make any progress? I seriously doubt getting body fat tested would serve the purpose...I am afraid I will be crushed into pieces when I see the number. Getting hung up on the number, either body fat, or BMI, is such a easy trap to fall into.
钱途无亮 发表于 6/30/2015 5:30:05 PM
BTW, first time I got DXA scan a few weeks ago, I was 27% BF, I was shocked and felt like I got a slap on the face! (I know you are not surprised with my bf%). That was a reality check for me! 5 weeks later I did the scan again, it dropped to 21%. My goal is about 17~18%, I'd be very happy. My lower abs, arms and thighs are the hardest to come off, but they are coming off, very SLOWLY. I'll take any progress I can make.
BTW, first time I got DXA scan a few weeks ago, I was 27% BF, I was shocked and felt like I got a slap on the face! (I know you are not surprised with my bf%). That was a reality check for me! 5 weeks later I did the scan again, it dropped to 21%. My goal is about 17~18%, I'd be very happy. My lower abs, arms and thighs are the hardest to come off, but they are coming off, very SLOWLY. I'll take any progress I can make.
Picture on the right was me 6 weeks into bikini competition training, which was about 2 weeks ago. I still have 5 more weeks. I will post the actual before training and after training photos comparison after my show. I know that I will have to do about 2 rounds of shows before I get super lean. I did however drop 6 lbs of fat and gain about 3 lbs of muscle in 5 weeks. I am still work in progress.
BTW, first time I got DXA scan a few weeks ago, I was 27% BF, I was shocked and felt like I got a slap on the face! (I know you are not surprised with my bf%). That was a reality check for me! 5 weeks later I did the scan again, it dropped to 21%. My goal is about 17~18%, I'd be very happy. My lower abs, arms and thighs are the hardest to come off, but they are coming off, very SLOWLY. I'll take any progress I can make.
this isn't really a fair comparison. the posture is the key, as far as I can tell. I don't trust mirrors. they do lie. Underwear makes huge different too. My butt looks a lot perkier in honeydew than target grandma panties.
I don't what has happened but I recently started noticing a change of my posture...I feel I am sticking out my belly all the time and this creates an annoying curve on the lower back above the butt. My lower stomach looks more awkward, too. I would like to blame those weighed bridges. yikes.
I don't what has happened but I recently started noticing a change of my posture...I feel I am sticking out my belly all the time and this creates an annoying curve on the lower back above the butt. My lower stomach looks more awkward, too. I would like to blame those weighed bridges. yikes.
AM: glutes activation 10 mins + Leg 60 mins - hip thrust: 7 sets - AB wheel: 5 sets - walking lunges with DB: 100 - side lunges with KB: 100 - curtsy lunges with BB: 100 - clam shells with elastic band: 100- vertical knee raise: 2 sets
我觉得左右两边不太一样，右边明显能更好独立用glute 发力，左边不行，差一些。
我现在开始可以用一些轻一点的重量，比如那个cable backkick，感受怎样用glutes 去kick。重量大了很容易觉得主要是hamstring在发力。当然我还挺喜欢hamstring练得大一些，鼓起来我觉得比较好看，哈哈。 还有incline walk 的时候，下意思地改成glutes 发力，还是听不一样地。
我最近hip bridge 做得多，向你学习～～～😄😄😄
做headstand的时候，最好避免用huaren.us的方式翻上去、或者是一条腿上去后用力借助惯性把另一条腿拉上去，因为在huaren.us或利用惯性的过程里，往往会忽略腹部用力稳定躯干，而是把大量的压力放在了颈部和头顶，容易受伤，而且一离开墙就不知道该如何hold住了。这个video教headstand的方法非常简单有效，一步步解释得也十分清楚，你可以照着试试看。开始的时候，core strength掌握不好可能会翻过去，你可以距离墙10公分左右，即便翻过去也是靠在了墙上，不会摔到背。
我还太菜了，不会用腹肌控制力道，完全都是靠手臂支撑自己，要多练练
AM: 0.5 mile warm up + hip activation 15 mins + WT 35 mins (upper body) + 2.5 miles
- chest fly
- shoulder press:2 sets only
- V rope pull down
- cable crunches
AM: glute activation 15 mins + WT 60 mins
- RDL: 3 sets only
- hip bridge: 8 sets
- cable backkicks: 6 sets
- cable crunch: 3 sets
- hip thrust: 4 sets
PM: mini session
stair master 10 mins + leg press + hanging leg raise
AM: 0.5 mile warm up + hip activation 10 mins + WT 30 mins (back) + 2.8 miles
- RDL
- bent over row
- seated row
- hanging leg raise
AM: 0.5 mile warm up + WT 35 mins (Chest/ABS) + 3 miles
- incline chest press: 6 sets
- DB fly: 6 sets
- cable crunch: 8 sets
我在smith machine 上做的incline chest press，加了40 磅。
我也是今年才开始练chest，相对别的部位弱一些。
我的chest 也是很弱的，很少在bench 上直接做，更多在smith machine 上，觉得安全点。 我觉得chest press 估计是最危险的了，如果没有spotter 的话。要是被砸到估计痛死。
爱马，我这个就是流水账，天天记录便于以后翻看，也可以督促自己，不过就是天天记账忒无聊了点，哈哈～～～～
AM: glutes activation + 30 min WT (Leg)
6/20/2015: REST
6/21/2015
AM: 40 mins WT (Leg)
AM: 0.5 mile + 10 min glutes activation + 30 mins WT (Chest/ABS) + 1 mile inclined walk
- RDL
- incline chest press
- dumbell flys
- cable crunch
PM:0.5 mile + WT 30 mins
- shoulder press
- tricep curls
- donkey kick backs
- DB fly
- american DL
AM: glutes activation 10 mins + WT 60 mins (Leg/ABS)
- smith lunge press: 4 sets
- V crunch : 3 sets only
- hip bridge: 7 sets
- kettlebell swing: 4 sets
- cable crunch: 4 sets
- hip thrust: 5 sets
- back extension: 4 sets
DEXA scan 出来的 body fat ratio 比 dunk test 高一点，和我想象中的倒是差不多，感觉的dunk test 的结果偏低，too good to be true。
决定以后就每三个月去做次DeXA scan 啦，谢谢windeyes mm 的推荐！
www.body-spec.com 我是在这个网站上schedule 的。
AM: glutes activation 10 mins + WT 60 mins (Leg)
- hip bridge
- smith lunge press
- hip thrust
- KB swing
- cable crunch
6/24/2015:
AM: 0.5 mile + WT 40 mins (Back)
- RDL: 5 sets
- seated row: 5 sets
- lat pull down: 2 sets
- hanging leg raise: 3 sets
- cable crunch: 4 sets
6/25/2015:
AM: 0.5 mile + WT 40 mins (Chest/ABS) + stairmaster 15 mins + 1 mile
- inclined chest press: 5 sets
- AB wheel: 4 sets
- DB fly: 6 sets
- cable crunch: 4 sets
cable crunch 我都是穿插在别的动作中间做的。
你好猛~~~ cable crunch 你可以搞那种periodization 的training method，如果你很想长那里的肌肉的话，treat your abs and train your abs like other muscle group. For example,
Cable Crunch
1st week, 3 sets of 9-11 reps,
2nd week, 3 sets of 7-8 reps
3rd week, 3 sets of 5-6 reps.
With decreasing reps, you can increase the weight you use, which encourage muscle growth as well.
Smith Machine Hip Raise (for lower abs), or hanging knee raise with weight between your legs for added weight.
https://www.youtube.com/watch?v=ECVVG3SSmMA
Or, you can do something like this, Cable crunch, 4 sets (12-10-8-8)
今天cable crunch 我用了140lb， 觉得这个重量是我的极限了，整个人都快被吊起来了，没法加了。 这个是不是也不能用太大重量以防其他肌肉代偿啊？
AM: glutes activation 10 mins + WT 50 mins (LEg/ABS)
- smith lunge press: 5 sets
- leg press: 4 sets
- cable back kicks: 4 sets on each side
- cable crunch: 3 sets
- back hyperextension: 4 sets
- V crunch 3 sets
早上power rack 一直都有人用，没有做bridge he thrust，sigh。
PM： glutes activation 15 mins + WT 50 mins
- RDL:10 sets
- leg press: 6 sets
- single leg DL: left leg only, 6 sets
- vertical knee raises: 3 sets
- hip thrust: 5 sets
下午人更多，只好拿了3个body bar 随便做了hip thrust
6/28/2015: REST
6/29:
AM: 0.5 mile + WT 25 mins + 3 miles
- inclined chest press
- chest press
- DB fly
PM: 4 miles + 15 min stair master with leg raise
AM: Glutes activation 10 mins + WT 55 mins (Leg/ABS)
- RDL: 6 sets
- Hip thrust: 8 sets
- Back extension 4 sets
- cable crunch 4 sets
chest 练了半年，可以摸到一点点肌肉了，但是长的位置和我当初想要的不一样，是靠近两边的胸肌长了些，下半年准备主要多做 DB fly。
back方面，lat 长了些，可以看得见宽了点，郁闷的是有些衣服都紧了，不好穿了，去年穿的刚好的sports bra 现在会勒出点肥肉😢😢，lower back 长了点，开心的是我突然发现我再也不觉得腰痛了！（以前老师怀疑自己腰椎盘突出）
tricep 平时都是作为组间休息做一点，总算长了些，bicep和shoulder 基本上没有单独练过，但是definition 多了一点点。
glutes 在年初长了些，现在slow down 了，这两个月没啥区别好像。
这个增肌算有好几个月了，肌肉的确缓慢的长了些，当然fat 也长了点，腰腹附近。这主要是自己吃的不够clean。
下半年cardio 要多一点，chest／back／arm 保持就好，希望glutes 再长点，ABS 的definition 明显一些
血糖其实比起前两年貌似好了很多，有的时候吃多了点carb，饭后两小时扎手指的结果也可以在140以下。
我一边墨迹自己腰围粗，一边还是喜欢做ABS的练习，哈哈，你们不要怪我叽歪啊。～～
you've already got them...
亮亮要不你也去找个 program 跟着练一下,不知道会不会让你觉得更加motivated？或者也每三四个月去测个体脂之类的。
我之所以每三个月去测一次bodyfat，就是想看见自己有进步，因此会更加有动力。我觉得workout 方面我还是很自觉的，就是吃的方面控制的不好，尤其这几个月，和去年上半年比。可见饮食还是比锻炼更重要，不然都是在无用功。
what if I don't make any progress? I seriously doubt getting body fat tested would serve the purpose...I am afraid I will be crushed into pieces when I see the number. Getting hung up on the number, either body fat, or BMI, is such a easy trap to fall into.
其实说真的，你那么那么在乎的话，不如hire 一个bikini competition coach，然后让coach 指点你training 和饮食，这样的话可以让你的身材更上一层楼，也可以真的把顽固脂肪减掉。 有一个比赛的goal，这样你的目标比较明确一点，follow a constructive diet and training routine, 你的coach 每个星期慢慢调整改变你的饮食和training weekly， 你慢慢就会真的lean 下来很多很多。 比赛不是重点，重点是到 push yourself to the next level。 与其在那里depressed，不如就下狠心这么搞一两次，按照你的dedication，我不相信没有效果。 我看到我的hip 慢慢减下来，大腿慢慢变得紧实，我自己都很惊讶也很开心。
你说亮亮太沉溺于那些数字，我是同意的。
instagram 上面好多姑娘post before ／after 的，也就短短的十几周。加上最后脱水，还有tan，看起来区别真的很大。
不过他们饮食真是很严格很严格很严格！
windeyes mm这点还是很厉害的，这样坚持控制饮食，真心是不容易！
这个DEXA scan 给的details 比 dunk test 多多了，还有骨密度之类的，right／left arms &legs fat／muscle distribution, resting metabolism rate 之类的，well worth the price, ($45) 以后我就打算每三个月去做个DEXA scan。
说真的，如果不是因为有“ I am preparing for a bikini competition" 的mindset，我应该是坚持3天的饮食就立马放弃了吧，哈哈哈哈~~~~~~~~ 我打算比赛前一个星期又做一次scan，看看体脂降到多少，哈哈哈~~~然后看看有没有增肌，还是被减了。
www.body-spec.com
我上次是跑到 linkedin sunnyvale campus去测的，很快，10分钟肯定够了，而且不象dunk test 那样还要换衣服，很方便。
多谢。。。我下次去看看。。
是的，她这短短几周内的区别真是很大很amazing的 👍👍
7/1/2015
AM: 0.5 mile warm up + WT (Back) 35 mins + 2.8 miles
- RDL : 6 sets
- seated row: 4 sets
- cable crunches: 4 sets
我请的这个coach 大部分就是email 和电话交流。他叫Kim Oddo, 很出名，旗下有好像300--400个NPC athletes，然后大概20-30个 pro。 他可以见面的时间都是weekday 但是离我大概一个多小时的距离，我要上班没有办法见。Weekend 他都是飞来飞去参加他athletes的各种比赛。他根据我的各种情况，专门制定适合我的饮食和训练计划。计划都因人而异，比如一些妞的腿比较粗，他就会安排轻重量high reps，circuit training，ploymetric 等训练。他觉得我后背不行，就会安排特定的动作和reps 帮助长背部肌肉。 觉得我的腰比较直上直下，就不会安排我做squat 或者deadlift等~~
我一般每个星期email 他一次我的近况，大概说说我感觉如何，比如体重啊，饮食的，然后隔一个星期发一次我的bikini 照片给他看，他看我的进展每个星期修改我的饮食和训练。一般参加比赛的人请教练都是差不多这种形式，都会每个星期或者隔一个星期发照片给教练看，教练根据你的实际情况改饮食。 一般bikini prep 是12个星期，但是有的人比较lean，有的人还有很多fat 要减，所以准备的时间长度也有差别。 一般要打算比赛的人，都是有一定的举铁基础才会考虑的~~~ 所以他也不怎么需要指导动作了，training guide 里也会有详细解释如何做每个动作。
够呛，今天下午1-3 PM back to back meeting，NND，
然后要早点走接小孩去上游泳课
我也想再去，今天感觉一点不累
我也是后知后觉，后来在outlet 买来的，质量和印花比正价店差好多，不是merino wool的，洗了几次有点saggy 了。不过还是很喜欢这个图案。
收腹收腹，哈哈，你那个模糊 bikini，背影线条很美的！
如果库存还有可以等等，7月12日amazon店庆的时候可能会有折扣。
这个指导要多少银子呢？
而且对于喜欢举铁的妞来说， 参加比赛也是一种recognition吧。 就像那些跑步的人会想要去跑半马和全马，其实都没有必要，不够参加比赛了，也算是一个recognition，一个experience。 这种coach 看popular 程度， 几百刀到1000多不等，一般是12个星期。当然每个人情况不同，有的人比较lean，比如楼主就很lean，几个星期prep 就行，有的人需要多增肌或者减脂，可能需要多于12星期。
7/6/2015:
AM: glutes activation 8 mins ＋ WT 60 mins (Leg)
- RDL: 4 sets
- box huaren.us: 3 sets
- kettlebell swing: 4 sets
- barbell hip thruster: 5 sets
- pile squat with DB: 5 sets
- single leg DL: 5 sets
Finisher (body weight):
- 100 donkey kicks
- 100 single leg hip thrusters
AM: 0.5 mile warm up + WT 40 mins (Chest) + 2.6 miles
- DB fly: 6 sets
- declined push up: 5 sets
- shoulder press: 4 sets
- incline chest press: 4 sets
- V crunch: 3 sets
下午又去了一次，short session
- stair master with back kicks 20 mins
- cable crunch: 4 sets
- tricep v-rope pull: 5 sets
lz 的线条太棒了。上肢和肩的definition简直震惊！！
后知后觉发现我跟你买了一样的90 degree crop, 高腰蓝紫色。 在TJ看到那么漂亮的颜色，面料又舒服就收了。价钱很好。就是很长而且挺大的。我安慰自己大点不走光。
plum色的你配什么上衣穿呢？我买了beyond yoga的，xxs 是我穿过最合身的裤子了，而且面料相当舒服。就是颜色我很犹豫
谢谢mm 的美言啊 😄😄😄，我肚脐以上变得lean，基本上就是去年跑步跑的，当然胸也就没了😄😄
90 degree 就是便宜，xs 其实还是有点大的，和lulu 的6号差不多了估计，我有的时候就往里面折上一节，不太看得出来的。
plum色的裤子，我也就是配黑色或者白色的tank，我不太会搭配，白色和黑色比较安全，基本上什么都可以一起穿，所以白色的tank我买了好多，但是就是容易洗衣服被别的颜色给弄得不那么白了，ehh
AM: glutes activation 10 mins + Leg 60 mins
- hip thrust: 7 sets
- AB wheel: 5 sets
- walking lunges with DB: 100
- side lunges with KB: 100
- curtsy lunges with BB: 100
- clam shells with elastic band: 100- vertical knee raise: 2 sets