AM: 1.1 mile warm up + WT (Back) 30 mins + 1 mile - deadlift: 6 sets - wide grip lat pull down: 3 sets - narrow grip lat pull down: 2 sets - single arm cable row: 4 sets on each side
i did huaren.using squats between sets as active rest when working out on upper body, which also helps to keep the heart rate up.
AM: glutes activation 10 mins + WT (Le��g) .70 mins - glutes activation 10 mins : stair master with back kicks - smith lunge press: 6 sets each side - smith narrow stance squat: 4 sets - hip thrust with mini band around knees: 6 sets - seated hip abductor with mini bands: 4 sets - box j umps:4 sets - kettlebell swing: 4 sets - weighted back extension: 4 sets yet - cable side kicks: 2 sets on each side - cable back kicks: 2 sets on each side
AM: WT (Leg) 80 mins - back squat: 4 sets - smith lunge press: 4 sets on each side - cable back kicks: 6 sets on each side - cable side kicks: 6 sets on each side - weighted j umping squats: 3 sets - DB bulgarian split squats: 4 sets on each side - DB pulsing squats: 200 on each side as burn out
PM: WT (Leg) 90 mins - back squat: 10 sets - RDL: 6 sets - chin up: 3 sets till failure - box j umps: 4 sets - kettlebell swing: 4 sets - cable back kicks: 4 sets on each side - cable side kicks: 4 sets on each side
AM: 0.5 mile warm up + WT (Back/plyometrics) 75 mins
- seated row: 3 sets - seated cable rows: 4 sets - single arm cable row: 4 sets on each side - cable v-rope row: 4 sets - bent over barbell row: 4 sets - single arm bent over DB row: 4 sets on each side - should press with squat: 4 sets - kettle bell swing: 4 sets - good morning: 3 sets
between sets I did weighted squat huaren.uss, huaren.using lunges, huaren.using curtsy squats, bench hops to keep my heart rate up, minimum rest !
PM: 0.5 mile + WT (Back) 1hr- RDL: 6 sets - wide grip lat pull down: 3 sets - narrow grip lat pull down: 3 sets - straight arm cable T-bar pull down: 4 sets - v-rope pull: 8 sets - single arm bent over DB row: 4 sets on each side - cable crunch: 5 sets - leaning lateral raise on cable machine: 4 sets on each side (shoulder)
10/18/2015: PM: WT (Glutes) 40 mins - stiff leg deadlift: 5 sets (135-155lb) - hip bridge with mini band around knees: 10 sets * 20 reps (185 lbs)
10/19/2015 AM: 0.5 mile + WT (Leg) 75 mins - sumo back squat: 6 sets (135 - 155 lbs) - smith lunge press: 5 sets on each side (165 lbs) - cable side kicks: 25 lbs, 4 sets on each side - cable back kicks: 45 lbs, 4 sets on each side
Super set: - box huaren.uss: 3 sets - kettlebell swing: 50 lbs, 3 sets - hip thrust on leg extension machine: 240 lbs, 3 sets
AM： 10 stair master with back kicks as glutes activation + WT 60 mins (Leg)
- stiff leg deadlift (with heels on extra plates to have more focus on glutes/hammies, also mini band around knees): 5 * 12 @ 135 lbs - box j ump: 4 *12 - kettle bell swing: 4 * 12-15 @ 50 lbs - hip thrust on leg extension machine (hold for 3 seconds at the top): 8 * 15 @ 240 lbs - high step up with dumbbells: 5 * 12 on each side (20 lb *2)
AM: 0.5 mile + WT (Shoulder + plyometrics + ABS) 60 mins PM: WT (Leg) 45 mins - Stiff leg DL: 5 sets - squat: 6 sets - single leg press: 2 sets on each side
AM: - glutes activation: stair master with back kicks: 10 mins WT (Leg) 70 mins - narrow stance squat with smith machine: 5 sets - bulgarian split squat on smith machine: 4 sets on each side, - bench tricep dips: 4 sets - box ju mps: 4 sets - kettle bell swings: 4 sets - high step ups with dumbbells: 4 sets on each side - hip thrust on leg extension machine: 8 sets - cable back kicks: 3 sets on each side - cable side kicks: 3 sets on each side
always push through heels, mind/muscle connection! minimum rest btw sets to keep the heart rate up.
PM: 5 min stair master as warm up + WT (Leg) 80 mins - Barbell hip bridge with mini band around knees: 11 sets - hip thrust on leg extension machine: 5 sets - kettle bell swing: 4 sets - lateral DB raise: 4 sets on each side
- glutes activation: stair master with back kicks - single leg press: 5 sets on each side - narrow stance back squat on smith machine: 6 sets - hip thrust on smith machine: 6 sets with mini band around knees - seated hip abduction with mini band - barbell hip bridge: 6 sets - burnout: hip thrust on leg extension machine: 5 sets
AM: 0.5 mile + WT (Leg) 60 mins - RDL: 8 sets - narrow stance back squat on smith machine: 4 sets - smith lunge press: 3 sets on each side - kettlebell swing: 5 sets - hip thrust on leg extension machine: 5 sets
10/31/2015: PM: 15 mins stair master + WT (Glutes) 60 mins - hip bridge with mini band: 10 sets - hip thrust: 5 sets - hip abduction with mini bands: 6 sets
11/1/2012 PM: stair master 10 minx + shoulder workout 40 mins - seated shoulder press: 6 sets - inclined chest/shoulder press: 4 sets - single arm BB press: 4 sets on each side - cable pec fly: 4 sets - tricep cable pull: 4 sets
11/2/2015: AM: stair master with back kicks 10 mins + WT (glutes) 60 mins - sumo deadlift: 6 sets - narrow stance back squat on smith machine: 4 sets - hip thrust with mini band on smith machine: 10 sets - seated hip abduction with mini band: 6 sets - kick back with mini band: 4 sets on each side - single leg deadlift: 2 sets on each side
11/3/2015: AM: 2 miles + WT (Back) 55 mins - deadlift: 4 sets - lat pull down: 6 sets - seated row: 4 sets - bent over row with barbell: 4 sets - cable face v-rope pull: 6 sets (lower) - cable face v-rope pull: 4 sets (upper)
- single arm cable row: 3 sets on each side - tricep overhead pull: 3 sets
11/4/2015
AM: stair master with back kicks 10 mins + WT (glutes) 60 mins - smith lunge press: 6 sets on each side - squat j ump with 25 lb plates: 5 sets till failure - hip thrust with mini band on smith machine: 4 sets - sumo deadlift: 4 sets - kettle bell swing: 6 sets - cable kick back: 5 sets on each side - cable side back: 5 sets on each side
- 45 degree overhead barbell press: 6 sets on each side, 45-55 lb
btw sets I did huaren.using squats/ huaren.using skaters, and I limit my rest period to 30-45 seconds maximum.
============== 11/6/2015 AM: 10 mins stair masters with back kicks + WT (Glutes/Leg) 60 mins - bulgarian split squats on smith machine: 4 sets on each side, (90 lb, 12 reps) - back squat: 6 sets (135-155 lb, 10 reps) - hip thrust with mini bands around knees: 7 sets (130 - 170 lbs) - cable back kicks: 4 sets on each side (55 lb, 15 reps) - cable side kicks (25 lb, 18 reps)
btw sets i did plyos to keep heart rate up, minimum rest
11/08/2015
今天两个很酱油的session，因为一边放着个笔记本在加班，nnd～～
AM：stair master with back kick 10 mins ＋ WT (glutes) 20 mins
PM: stair master with back kicks: 20 mins + WT (glutes) 60 mins - hip bridge with mini band around knee: 8 sets (205 lb , 12 - 15 reps) - kickback with mini bands: 4 sets on each side - seated band hip abduction : 4 sets - cable back kicks: 4 sets on each side (55 lb, 12 reps) - cable side kicks: 4 sets on each side (25 lb, 15-18 reps) - KB swing: 2 sets (50 lb, 15 reps) - hanging leg raise: 2 sets (bodyweight, 8 reps)
11/09/2015
AM: 1.5 mile + WT (Back/shoulder) 50 mins + 1 mile - seated row: 6 sets (70-80lb, 12 reps) - wide grip lat pull down: 4 sets (70-80 lb, 10-12 reps) - narrow grip lat pull down: 3 sets (70-80 lb, 10-12 reps) - DB shoulder press: 4 sets (15lb each side, 12 reps) - DB lateral raises: 4 sets (8 lb, 12-15 reps) - cable face pull: 4 sets (70 lb, 12 reps) - cable single arm pull: 4 sets on each side (55 lb, 10-12 reps) - seated narrow grip cable row: 4 sets (110 lb, 12 reps) - straight arm cable t-bar pull down: 2 sets (60 lb, 10 reps)
我的isolation 其实很差的，这段时间 glutes 会好一点点，但是 chest／back day 就经常要提醒自己mind muscle connection，focus on target muscle group，focus on negative，而不是一味的加重量，否则都不是目标肌群在发力。
说到back day，向你推荐那个 versa gripps， 我买的是fit 型号，for woman，works like a charm！ 这样练背的那天我可以更加focus on lats and back muscles，而不是用arms/biceps 代偿。 有点小贵，不过我用了几次下来还是很喜欢的。你可以看看amazon 的review
11/10/2015 AM: WT (Glutes) 90 mins - back squat: 10 sets (115, 135, 155*2, 175*2 195 *4, @ 6-10 reps) - hip thrust on smith machine with mini band around knees: 6 sets (130 lb @ 12 reps, hold 3 seconds on the top) - cable side kicks: 4 sets on each side (25 lb, 15-18 reps) - cable back kicks : 4 sets on each side (55lb, 12 reps), upper body parallel to the ground - weighted back extension with plates: 4 sets (45 lb, 12 reps, hold 1-2 seconds on the top)
PM: stair master with back kicks 10 mins + WT (Glutes) 90 mins - smith lunge press: 8 sets on each side (160 lbs @ 10 -12 reps) - leg press: 4 sets (325 lb, 10 reps) - kettlebell swing: 4 sets (50 lb, 15 reps) - hip thrust on smith machine with mini band around knees: 8 sets (160 lb @ 10 reps, hold 1-2 seconds on the top)
11/11/2015 AM: 1 mile warm up + WT (Shoulder/Chest) 75 mins + 2 miles
- incline barbell chest press: 6 sets (65 lbs, 10 reps) - AB wheel: 5 sets - incline DB chest press: 4 sets (20 lb on each side, 10-12 reps) - bench chest fly: 6 sets (20 lb on each side, 10-12 reps) - lateral DB raises: 8 sets (8-10 lbs, 12-15 reps) - shoulder press: 6 sets (15 lb on each side, 10-12 reps) - 45 degree barbell press: 4 sets on each side (45 lb, 12 reps ) - rear delts fly: 4 sets (50 lb, 12 reps)
11/12/2015 AM: 0.5 mile + WT (Leg) 75 mins
- smith lunge press: 6 sets on each side (160 lb @ 10 reps) - AB wheel: 6 sets - kettlebell swing: 6 sets (50 lb, 15 reps) - box j ump: 6 sets - back squat: 4 sets (155*1 10 repos, 175 *3, 8 reps ) - hip thrust on smith machine with mini band around knees: 4 sets (110 lb @ 10 reps, hold 1-2 seconds on the top) - back kicks with mini band around knee: 3 sets on each side (15-20 reps) - seated hip abduction with mini band: 4 sets (20 reps)
11/13/2015 AM: 1 mile + WT (Back) 75 mins - deadlift: 10 sets (135 * 4 @12-15 reps, 155 *3 @ 10 reps , 175 *2 @ 8 reps , 195 *1 @ 6 reps) - bicep curls together shoulder press with plates: 7 sets (25 lb @15 reps) - bent over barbell row: 4 sets ( 65 lb. @ 12 reps) - wide grip lat pull down: 6 sets (90 lb @ 10 reps) - single arm cable pull: 4 sets on each side (60 lb@ 12 reps) - cable v-rope row : 5 sets ( 80 lb @ 12 reps) - cable T-bar straight arm pull down (60 lb @ 10 reps)
whenever i train my back, i keep telling myself to slow down & focus on negative, use my back muscle to pull instead of arm/shoulder etc, mind-muscle connection~~~
highly recommend Versa gripps, which helps me a lot to focus on my back muscle
来膜拜下大牛！看来我长不了屁股是有原因的。另外那个hip thrusts on smith machine好操作吗？是放的box吗
11/10/2015 AM: WT (Glutes) 90 mins - back squat: 10 sets (115, 135, 155*2, 175*2 195 *4, @ 6-10 reps) - hip thrust on smith machine with mini band around knees: 6 sets (130 lb @ 12 reps, hold 3 seconds on the top) - cable side kicks: 4 sets on each side (25 lb, 15-18 reps) - cable back kicks : 4 sets on each side (55lb, 12 reps), upper body parallel to the ground - weighted back extension with plates: 4 sets (45 lb, 12 reps, hold 1-2 seconds on the top) PM: stair master with back kicks 10 mins + WT (Glutes) 90 mins - smith lunge press: 8 sets on each side (1sun007 发表于 2015-11-12 20:09 PM
11/20/2015 AM: glutes activation 10 mins + WT (Leg) 60 mins - back squat: 6 sets (115 lb *1 @ 15 reps, 135 * 3 @ 12 reps, 155 *2 @10 reps, 175 *1 @ 8 reps) - AB wheel: 4 sets (15 reps) - smith lunge press: 6 sets on each side (160 lb @ 10-12 reps) - kettle bell swing: 8 sets (50 lb @ 20reps) - leg press: 4 sets (325 lb @ 10-12 reps)
PM: WT (Leg) 30 mins - smith lunge press : 6 sets on each side (160 lb @ 10-12 reps) - kettle bell swing: 7 sets (50 lb @ 20reps) - donkey kicks with mini band: 3 sets on each side - box huaren.us: 2 sets
11/23/2015 AM: 10 mins stairmaster + WT (glutes/legs) 60 mins - smith lunge press: 6 sets on each side (130 lbs @ 10-12 reps) - curtsey lunges: 4 sets (25 lbs @ 20 reps) - squat: 6 sets (135 lb * 1 @ 15 reps, 155 * 3 @ 15 reps, 175 *2 @ 10 reps) - kettle bell swing: 6 sets (50 lbs @ 20 reps) - hip thrust on leg extension machine with 3 seconds hold on the top: 6 sets (10 reps) - good morning with 3 seconds hold : 4 sets (45 lb @ 12-15 reps)
11/24/2015 AM: 1.1 mile warm up + WT (Back/ABS/Triceps) 60 mins - RDL: 6 sets (135lb * 1 @ 15 reps, 155lb * 3 @ 12 reps, 175lb * 2 @ 10 reps) - wide grid lat pull down:6 sets ( 100 lb *1 @ 10 reps, 80 lb * 5 @ 12 reps) - AB wheel: 5 sets @ 15 reps - single arm DB bent over row: 5 sets on each side (30 lb @ 10 reps) - narrow grid cable lat pull down: 5 sets (120 lb * 5 @ 10 reps) - tricep v-rope pull down: 6 sets (60 lb @ 10-12 reps) - cable face pull in: 5 sets (80 lb *2 @ 12 reps, 90 lb *3 @ 12 reps)
PM: 2 miles + shoulder 30 mins - incline chest press: 5 sets (60 lb@ 10 reps) - lateral DB raise: 6 sets (10 lb @ 10-12 reps) - DB shoulder press: 6 sets (20 lb *2 @ 10 reps, 15 lb *4 @ 10-12 reps ) - leaning DB single arm lateral raise: 3 sets on each side (10lb @ 10-12 reps) - rear delts flys:4 sets (50lb @ 10-12 reps) 11/25/2015 AM: 10 mins stair master with back kicks+ WT (glutes/legs) 60 mins - smith bulgarian split squat: 6 sets on each side (70 lbs @ 10-12 reps) super set 1: - smith hip thrust with mini band around knees: : 8 sets with 3 seconds hold on the top (150 lb @ 8-10 reps) - seated hip adduction with mini band: 8 sets (20 reps) - lateral DB raise: 4 sets (10 lb @ 10-12 reps) super set 2: - squat: 6 sets (135 lb * 6 @ 12-15 reps) - kettle bell swing: 6 sets (50 lbs @ 20 reps)
11/26/2015: REST
11/27/2015: AM: 10 mins stair master with back kicks+ WT (glutes/legs) 60 mins - barbell hip bridge : 10 sets with 3 seconds hold on the top (225 lb @ 12 reps) - seated hip adduction with mini band: 10 sets (20 reps) - kettle bell swing: 10 sets (50 lb @ 20 reps)
11/28/2015: walking in the SF city for the whole day!
AM: 10 mins stair master with back kicks+ WT (glutes/legs) 75 mins - barbell back squat: 8 sets (135 lb *2 @ 15 reps, 155lb * 2 @ 12 reps, 175lb * 2 @ 10 reps, 195 lb *2 @ 6-8 reps) - leg press: 4 sets (315 lb @ 15 reps) - smith hip thrust : 4 sets with 2 seconds hold on the top (160 lb @ 10 reps) - barbell hip bridge : 6 sets with 3 seconds hold on the top (255 lb @ 12 reps) - cable kick back: 3 sets on each side (50-55 lb @ 12 reps) - cable side kicks: 3 sets on each side (20-25 lb @ 15-20 reps)
12/08/2015: AM: glutes activation 10 mins + WT (LEg) 50 mins - glutes activation : stair master with back kicks 10 mins - narrow stance squat on smith machine (butt to floor): 4 sets (70 lb @ 12 reps) - AB wheel: 5 sets (@ 15 reps with 1-2 seconds hold on top) - bulgarian split squat on smith machine with 3 seconds hold on top: 4 sets on each side ( 70 lb @ 10 reps) - hip thrust on smith machine: 4 sets (180 lb @ 10 reps) - kettle bell swing: 4 sets (50 lb @ 20 reps)
PM: WT (Leg) 60 mins - barbell back squat: 10 sets (135lb * 2 @ 12 reps, 155 lb * 2 @ 12 reps, 175 lb * 2 @ 12 reps, 195lb *4 @ 8 reps) - hip thrust on smith machine: 6 sets (180 lb * 4@ 10 reps, 160 lb *2 @ 10 reps) - kettle bell swing: 10 sets (50 lb @ 20 reps) - cable kickbacks: 3 sets on each side (50 lb @ 10-12 reps) - cable side kicks: 3 sets on each side (20 lb @ 10-12 reps)
12/09/2015 AM: 1 mile warm up + WT (Shoulder/triceps) 50 mins - incline DB chest press: 4 sets (25lb @ 10 reps) - DB lateral raises: 8 sets (10 lb @ 12-15 reps)==> super set - DB shoulder press: 6 sets (15 lb@ 10-12 reps) - 45 degree barbell press: 4 sets on each side (55 lb @ 12 reps) - rear delt fly: 6 sets (50 lb *3 @ 12 reps, 60 lb *3 @ 12 reps) - cable T bar pullup: 4 sets (60 lb @ 10-12 reps) - tricep v-rope pull down: 5 sets (55 lb @ 10-12 reps)
12/10/2015 AM: glutes activation 10 mins + WT (Leg) 60 mins - glutes activation : stair master with back kicks 10 mins - wide stance leg press: 4 sets (325 lb @ 12 reps) - barbell back squat: 5 sets (135lb * 1 @ 12 reps, 155 lb * 1 @ 12 reps, 175 lb * 1 @ 10 reps, 195lb *2 @ 6 reps) - box huaren.us: 6 sets (12 reps) super set with KB swing - kettle bell swing: 8 sets (50 lb @ 20 reps) - smith lunge press: 4 sets on each side
12/11/2015 AM: 0.8 mile warm up + WT (Back/ABS) 60 mins - deadlift: 10 sets (135 lb * 2 @ 15 reps, 155 lb * 3 @ 12 reps, 175 lb * 2 @ 10 reps, 195 * 2 @ 6 reps, 205 lb *1 @ 4 reps) - wide grid lat pulldown: 6 sets (90 lb * 1 @ 12 reps, 80lb * 4 @ 12 reps, 70lb * 1 @ 12 reps) - cable T-bar straight arm push down: 6 sets (70 lb. @ 12 reps): super set - bent over barbell row: 6 sets (55 lb @ 10-12 reps): super set - single arm cable row: 4 sets each side (55 lb @ 12 reps) - cable crunch: 6 sets (140 lb @ 15 reps, 150 lb *5 @ 12 reps)
PM: WT (leg) 30 mins - barbell back squat: 8 sets (135lb @ 12 -15 reps) - parallel grip pull up: 4 sets till failure
12/14/2015: AM: glutes activation 10 mins + WT (LEg) 60 mins - glutes activation : stair master with back kicks 10 mins - bulgarian split squat on smith machine with 3 seconds hold on top: 5 sets on each side ( 70 lb @ 10 reps) super set - hip thrust on smith machine with 3 seconds hold on top: 4 sets (180 lb @ 10 reps) - seated hip abduction with mini loop band: 4 set (20-30 reps) - kickbacks with elastic loop band around knees: 4 sets on each side （15- 20 reps） super set - kettle bell swing: 6 sets (50 lb @ 20 -25 reps) - kettle bell stiff leg deadlif with pulset: 4 sets (50 lb @ 12 reps) super set - cable kickbacks: 4sets each side (50 lb @ 12 reps) - cable side kicks: 4 sets each side (20 lb @ 12-18 reps) 12/15/2015 AM: 1 mile warm up (6.7mph) + WT (Back/plyo) 60 mins + 1 mile (6mph)
12/16/2015: AM: glutes activation 10 mins + WT (glutes) 65 mins - glutes activation : stair master with back kicks 10 mins - back squat: 6 sets (135 lb * 4 @ 15 reps and pulse at the bottom, 155 lb * 1 @ 12 reps, 175 lb * 1 @ 10 reps) - high step up with DB: 4 sets each side (40 lb @ 10-12 reps) - kettle bell swing: 3 sets (50 lb @ 20 -25 reps) super set - hip thrust on smith machine with 3 seconds hold on top: 10 sets (180 lb @ 10 reps) - seated hip abduction with mini loop band: 10set (20-30 reps)
12/17/2015 AM: 1 mile warm up + WT (Shoulder/Chest) + 1 mile - incline DB chest press: 4 sets (25 lb DB on each side @ 10 reps) - DB chest fly: 5 sets (15 lb * 2 @ 12 reps, 20 lb * 3 @ 10 reps) - 45 degree barbell press: 5 sets each side (55 lb * 4 @ 10-12 reps, 45 lb *1 @ 10 reps) Super set - rear delt fly: 6 sets (50 lb @ 12 reps) - DB shoulder press: 6 sets (15 lb @ 8-10 reps)
in btw sets I did plyometrics as active rest to keep my heart rate up
12/18/2015
AM: glutes activation 10 mins + WT (glutes) 85 mins
- glutes activation : stair master with back kicks 10 mins - smith lunge press: 4 sets on each side (110 lb @ 10 -12 reps) - back squat: 8 sets (135 lb * 6 @ 15 reps, 155 lb * 2 @ 12 reps) - high step up with DB: 5 sets each side (40 lb @ 10-12 reps) - cable kickbacks: 4 sets each side (55lb @ 12-15 reps) - cable side kicks: 4 sets on each side (25 lb @ 15-18 reps) - weighted back extensions : 4 sets (35 lb @ 12 reps, hold for 2 seconds on the top) - neutral grip T-bar cable pushdown: 4 sets (55 lb @ 12 reps)
12/20/2015 PM: glutes activation 10 mins + WT (glutes) 45 mins - glutes activation : stair master with back kicks 10 mins - back squat: 5 sets (135 lb @ 15 reps) - barbell hip bridge with 3 seconds hold on top: 4 sets (185 lb @ 20 reps) - high step up with barbell: 5 sets each side (45 lb @ 15 reps) - barbell hi[p thrust: 4 sets (185 lb * 1 @ 10 reps, 135 lb *3 @ 15 reps) - seated hip abduction with mini band: 4 sets @ 30 reps
AM: 1 mile warm up + WT/Plyo 60 mins
Super set 1: 6 sets of each
- dumbbell bench chest fly
- DB shoulder press with squat
- DB goblet squat j ump
Super set2: 6 sets of each
- v-rope tricep pulldown
- cable crunch
- j umping squat with barbell
super set 3: 4 sets of each
- huaren.using curtsy squat
- bench j umps
PM: 0.5 mile warm up + WT 35 mins
- smith lunge press: 5 sets on each side
- back squat: 5 sets- bench tricep dips: 2 sets
10/11/2015: REST
10/12/2015:
AM: 1.1 mile warm up + WT (Back) 30 mins + 1 mile
- deadlift: 6 sets
- wide grip lat pull down: 3 sets
- narrow grip lat pull down: 2 sets
- single arm cable row: 4 sets on each side
i did huaren.using squats between sets as active rest when working out on upper body, which also helps to keep the heart rate up.
~
我就是在treadmill 上变速跑步， 6 mph 跑一分钟，8 - 9 mph 跑45 秒到 一分钟这样
AM: glutes activation 10 mins + WT (Le��g) .70 mins
- glutes activation 10 mins : stair master with back kicks
- smith lunge press: 6 sets each side
- smith narrow stance squat: 4 sets
- hip thrust with mini band around knees: 6 sets
- seated hip abductor with mini bands: 4 sets
- box j umps:4 sets
- kettlebell swing: 4 sets
- weighted back extension: 4 sets yet
- cable side kicks: 2 sets on each side
- cable back kicks: 2 sets on each side
AM: 10 mins HIIT as warm up + WT 30 mins + 2 miles jogging
Super set 1
- Bench DB chest fly: 6 sets
- shoulder press squat: 5 sets
super set 2
- cable crunch: 5 sets
- huaren.using squat: 5 sets
- bench tricep dips: 5 sets
~
AM: WT (Leg) 80 mins
- back squat: 4 sets
- smith lunge press: 4 sets on each side
- cable back kicks: 6 sets on each side
- cable side kicks: 6 sets on each side
- weighted j umping squats: 3 sets
- DB bulgarian split squats: 4 sets on each side
- DB pulsing squats: 200 on each side as burn out
PM: WT (Leg) 90 mins
- back squat: 10 sets
- RDL: 6 sets
- chin up: 3 sets till failure
- box j umps: 4 sets
- kettlebell swing: 4 sets
- cable back kicks: 4 sets on each side
- cable side kicks: 4 sets on each side
~
AM: 0.5 mile warm up + WT (Back/plyometrics) 75 mins
- seated row: 3 sets
- seated cable rows: 4 sets
- single arm cable row: 4 sets on each side
- cable v-rope row: 4 sets
- bent over barbell row: 4 sets
- single arm bent over DB row: 4 sets on each side
- should press with squat: 4 sets
- kettle bell swing: 4 sets
- good morning: 3 sets
between sets I did weighted squat huaren.uss, huaren.using lunges, huaren.using curtsy squats, bench hops to keep my heart rate up, minimum rest !
PM: 0.5 mile + WT (Back) 1hr- RDL: 6 sets
- wide grip lat pull down: 3 sets
- narrow grip lat pull down: 3 sets
- straight arm cable T-bar pull down: 4 sets
- v-rope pull: 8 sets
- single arm bent over DB row: 4 sets on each side
- cable crunch: 5 sets
- leaning lateral raise on cable machine: 4 sets on each side (shoulder)
~
PS. 能否把每组练习所用的重量列出来呢？
我早上的时间比较紧张，所以我leg day经常很挫的就skip 放松和stretch 了，upper body day 会用一会儿 狼牙棒
我以后尽量把重量也写出来，不过DL／squat 这种我经常变重量的，
10/18/2015:
PM: WT (Glutes) 40 mins
- stiff leg deadlift: 5 sets (135-155lb)
- hip bridge with mini band around knees: 10 sets * 20 reps (185 lbs)
10/19/2015
AM: 0.5 mile + WT (Leg) 75 mins
- sumo back squat: 6 sets (135 - 155 lbs)
- smith lunge press: 5 sets on each side (165 lbs)
- cable side kicks: 25 lbs, 4 sets on each side
- cable back kicks: 45 lbs, 4 sets on each side
Super set:
- box huaren.uss: 3 sets
- kettlebell swing: 50 lbs, 3 sets
- hip thrust on leg extension machine: 240 lbs, 3 sets
AM: 0.5 mile + WT (Back/Plyo) 75 mins
- seated row : 5 sets
- wide grip lat pull down: 4 sets
- bent over barbell row: 5 sets
- single arm cable row: 4 sets on each side
- seated cable row: 6 sets
- cable v-rope pull: 6 sets
- shoulder military press: 3 sets
in btw sets i do all the plyometrics for lower body: j umping squat, j umping lunges and j umping curtsy squat etc. minimum rest.
AM： 10 stair master with back kicks as glutes activation + WT 60 mins (Leg)
- stiff leg deadlift (with heels on extra plates to have more focus on glutes/hammies, also mini band around knees): 5 * 12 @ 135 lbs
- box j ump: 4 *12
- kettle bell swing: 4 * 12-15 @ 50 lbs
- hip thrust on leg extension machine (hold for 3 seconds at the top): 8 * 15 @ 240 lbs
- high step up with dumbbells: 5 * 12 on each side (20 lb *2)
AM: 0.5 mile + WT (Shoulder + plyometrics + ABS) 60 mins
PM: WT (Leg) 45 mins
- Stiff leg DL: 5 sets
- squat: 6 sets
- single leg press: 2 sets on each side
AM:
- glutes activation: stair master with back kicks: 10 mins
WT (Leg) 70 mins
- narrow stance squat with smith machine: 5 sets
- bulgarian split squat on smith machine: 4 sets on each side,
- bench tricep dips: 4 sets
- box ju mps: 4 sets
- kettle bell swings: 4 sets
- high step ups with dumbbells: 4 sets on each side
- hip thrust on leg extension machine: 8 sets
- cable back kicks: 3 sets on each side
- cable side kicks: 3 sets on each side
always push through heels, mind/muscle connection!
minimum rest btw sets to keep the heart rate up.
PM: WT (LEg) 35 mins
- barbell hip bridge: 6 sets
- box j ump: 6 sets
- kettlebell swing: 6 sets
~
PM: 1 mile + WT (Shoulder/Back) 35 mins
10/25/2015
PM: 5 min stair master as warm up + WT (Leg) 80 mins
- Barbell hip bridge with mini band around knees: 11 sets
- hip thrust on leg extension machine: 5 sets
- kettle bell swing: 4 sets
- lateral DB raise: 4 sets on each side
~
AM: 1 mile + WT (back/shoulder/plyo)50 nmins + 1 mile
- wide grip lat pulldown: 6sets
- seated row: 6 sets
- bent over barbell own: 6 sets
- DB lateral raise: 6 setes
- DB front raise: 6 sets
- DB shoulder press: 4 sets
in btw sets i did ploys: j ump squats/ j umping curtsy lunges, bench hop over etc. minimum rest
~
AM: 10 mins glutes activation + 75 mins WT (Leg)
- glutes activation: stair master with back kicks
- single leg press: 5 sets on each side
- narrow stance back squat on smith machine: 6 sets
- hip thrust on smith machine: 6 sets with mini band around knees
- seated hip abduction with mini band
- barbell hip bridge: 6 sets
- burnout: hip thrust on leg extension machine: 5 sets
AM: 1.5 mile + WT (shoulder/triceps) 40 mins
- DB lateral raises: 4 sets
- DB front raises: 4 sets
- military press: 4 sets
- shoulder press: 6 sets
- v rope tricep pull down: 4 sets
- cable face pull in : 5 sets
- bench tricep dips: 2 sets
~
AM: 0.5 mile + WT (Leg) 60 mins
- RDL: 8 sets
- narrow stance back squat on smith machine: 4 sets
- smith lunge press: 3 sets on each side
- kettlebell swing: 5 sets
- hip thrust on leg extension machine: 5 sets
~ 锻炼的时候真的不能多看手机，太浪费时间了！
AM: 2 miles + WT (Back) 50 mins
10/31/2015:
PM: 15 mins stair master + WT (Glutes) 60 mins
- hip bridge with mini band: 10 sets
- hip thrust: 5 sets
- hip abduction with mini bands: 6 sets
11/1/2012
PM: stair master 10 minx + shoulder workout 40 mins
- seated shoulder press: 6 sets
- inclined chest/shoulder press: 4 sets
- single arm BB press: 4 sets on each side
- cable pec fly: 4 sets
- tricep cable pull: 4 sets
11/2/2015:
AM: stair master with back kicks 10 mins + WT (glutes) 60 mins
- sumo deadlift: 6 sets
- narrow stance back squat on smith machine: 4 sets
- hip thrust with mini band on smith machine: 10 sets
- seated hip abduction with mini band: 6 sets
- kick back with mini band: 4 sets on each side
- single leg deadlift: 2 sets on each side
11/3/2015:
AM: 2 miles + WT (Back) 55 mins
- deadlift: 4 sets
- lat pull down: 6 sets
- seated row: 4 sets
- bent over row with barbell: 4 sets
- cable face v-rope pull: 6 sets (lower)
- cable face v-rope pull: 4 sets (upper)
- single arm cable row: 3 sets on each side
- tricep overhead pull: 3 sets
11/4/2015
AM: stair master with back kicks 10 mins + WT (glutes) 60 mins
- smith lunge press: 6 sets on each side
- squat j ump with 25 lb plates: 5 sets till failure
- hip thrust with mini band on smith machine: 4 sets
- sumo deadlift: 4 sets
- kettle bell swing: 6 sets
- cable kick back: 5 sets on each side
- cable side back: 5 sets on each side
~~
我好像已经习惯了一周三次 glutes／leg，这样弄有几个月了，有的时候也没有完全恢复，如果很不舒服我就go lighter， 不过这种情况比较少啊。我现在就觉得三个动作我会在workout 结束以后有很明显pump： KB swing， hip thrust, hip bridge。 一周中我基本上会有一天focus on thrust／bridge， 就是连着做上10 个sets 那种
AM: 1 mile + WT (Shoulder/Chest) 50 mins
今天就是follow Jessie Hilgenberg's shoulder workout
最近才开始把专门练shoulder 加到我的workout split 里，希望12周以后能有visible change～～
PM: 20 mins stair master with back kicks + WT (Shoulder/Plyometrics) 60 mins
superset-1
- DB lateral raises: 6 sets 10lb
- shoulder press: 6 sets 15 lb
superset-2
- rear dealts fly: 6 sets 40 lb
- leaning lateral raises: 6 sets 10 lb
- 45 degree overhead barbell press: 6 sets on each side, 45-55 lb
btw sets I did huaren.using squats/ huaren.using skaters, and I limit my rest period to 30-45 seconds maximum.
==============
11/6/2015
AM: 10 mins stair masters with back kicks + WT (Glutes/Leg) 60 mins
- bulgarian split squats on smith machine: 4 sets on each side, (90 lb, 12 reps)
- back squat: 6 sets (135-155 lb, 10 reps)
- hip thrust with mini bands around knees: 7 sets (130 - 170 lbs)
- cable back kicks: 4 sets on each side (55 lb, 15 reps)
- cable side kicks (25 lb, 18 reps)
mm, 你说的那个地方不是hamstring 啊，大腿后侧的那块才是hamstring，你是不是指 under butt 那一块？
我现在大概在122 lb 左右， 160cm，现在每天的proptein 也在120 g 左右，不过我的carb 吃的不够，也许是这个原因，所以增肌很慢。（我有血糖问题，不敢吃很多carb，不然会有spike）
mm 你如果想长肌肉的话，cardio是不能太多的，还有就是lifting heavy， 加上合理的diet，我自己饮食也控制不好，没有什么发言权，mm 你可以参考一下 windeyes6 mm的bikini prep 帖子，很多info 的
还有你有空可以 看看strong curve 这本书， amazon上有的
ps, 草食动物为了增肌在努力多吃肉蛋中， 挺费劲的： ））
mm，汗一个，我的diet 没有那么严格的，我也没有算 macro 或者总热量 😓😓😓， 公司里到处都是free food，加上我妈在这也爱做吃的（不然她平时一个人在家实在无聊），所以吃的不是很clean，不过我也没有经常cheat，就是偶尔会偷喝奶茶盐酥鸡这种。所以July 到 Oct 的 Dexa scan 结果就不好，trunk area 长了一磅 fat。
最近开始下定决心啃鸡胸了，代替别的肉，哈哈～～
我一直是high protein，low fat，carb一直有控制，白米白面不吃的，主食就是quinoa 和 steel cut oatmeal，或者 sweet potato，水果吃得很少，post workout 那一餐carb 吃得多一点。 我蔬菜吃得多，不然会饿。
至于supplement，protein powder 我没有吃，因为我更喜欢吃real food，鸡蛋白，lean meat 都比蛋白粉 好吃。
我开始喝BCAA 大概有2个月了，一定程度上 大大缓解我对奶茶的craving 哈哈～～～， 每天workout 的时候喝，晚上睡前也喝点。
其他的supplement 就很大路了，vitamins，calcium，fish oil，grade seed extract，虾青素，move free，Vitamin-D, 差不多就这些
深蹲我每次都提醒自己不要做太多，对我来说，bridge／thrust／还有smith lunge press 最能感受到glutes 发力，还有cable kicks。
现在我的bridge 和thrust 都会go lighter，就是不想 quad 代偿，我都在在膝盖周围加 mini band ，然后在每个rep 在顶端都hold 3 seconds，一样会很burn。然后btw sets，我也不把 band拿掉，就坐在哪里hip abduction，20-30个，缩短休息的时间
我的training 还算认真，就是diet 不够好，希望慢慢的我在食物方面能更加🈶 self control，😓😓😓
自己天天看不觉得有变化，有的时候会觉得缺乏motivation，所以很想通过scan知道自己到底有没有progress & where i am…… ocd的一种😓😓😓
加油kiri mm！
谢谢道特安mm！ 这些照片都是使劲扭，使劲吸肚皮的时候照的。人都是贪心的，我希望哪天自己能够练到自然状态下也是这样就好了😄😄😄能够再lean一点就好了。
PM: stair master 10 mins with back kicks + WT (shoulder/chest) 1hr
- inclined DB chest press: 4 sets (20 lb, 10-12 reps)
- DB bench fly: 6 sets (20 lb, 12 -reps)
- shoulder press: 6 sets (15 lb, 10 reps)
- lateral DB raises: 6 sets (8 lb, 10-12 reps)
- tricep V rope pull down: 3 sets (60lb, 10 reps)
- cable face pull: 4 sets (60lb , 10 reps)
btw sets i did plyos to keep heart rate up, minimum rest
11/08/2015
今天两个很酱油的session，因为一边放着个笔记本在加班，nnd～～
AM：stair master with back kick 10 mins ＋ WT (glutes) 20 mins
PM: stair master with back kicks: 20 mins + WT (glutes) 60 mins
- hip bridge with mini band around knee: 8 sets (205 lb , 12 - 15 reps)
- kickback with mini bands: 4 sets on each side
- seated band hip abduction : 4 sets
- cable back kicks: 4 sets on each side (55 lb, 12 reps)
- cable side kicks: 4 sets on each side (25 lb, 15-18 reps)
- KB swing: 2 sets (50 lb, 15 reps)
- hanging leg raise: 2 sets (bodyweight, 8 reps)
11/09/2015
AM: 1.5 mile + WT (Back/shoulder) 50 mins + 1 mile
- seated row: 6 sets (70-80lb, 12 reps)
- wide grip lat pull down: 4 sets (70-80 lb, 10-12 reps)
- narrow grip lat pull down: 3 sets (70-80 lb, 10-12 reps)
- DB shoulder press: 4 sets (15lb each side, 12 reps)
- DB lateral raises: 4 sets (8 lb, 12-15 reps)
- cable face pull: 4 sets (70 lb, 12 reps)
- cable single arm pull: 4 sets on each side (55 lb, 10-12 reps)
- seated narrow grip cable row: 4 sets (110 lb, 12 reps)
- straight arm cable t-bar pull down: 2 sets (60 lb, 10 reps)
~~
我觉得是 cable crunch 做多了，哈哈～～～ cable crunch 也一直在慢慢的加重量。
这周我妈回国，我买了一堆鸡胸，准备接下来吃的clean 一点，慢慢啃鸡胸。不好好plan diet的话，基本上事倍功半啊，
我咋做cable crunch没感觉。我很喜欢block abs呀。
非鸡胸吗，腿行吗？腿好吃很多。
其实都可以啦，鸡腿的确好吃很多，
cable crunch 我都是把v-rope 搭在肩膀上，这样我的手臂力量就不会是limiting factor，我就可以拉比较大的重量，还有就是要注意negative，慢慢放回去，体会尽量 “只用” 腹肌发力。
我的isolation 其实很差的，这段时间 glutes 会好一点点，但是 chest／back day 就经常要提醒自己mind muscle connection，focus on target muscle group，focus on negative，而不是一味的加重量，否则都不是目标肌群在发力。
说到back day，向你推荐那个 versa gripps， 我买的是fit 型号，for woman，works like a charm！ 这样练背的那天我可以更加focus on lats and back muscles，而不是用arms/biceps 代偿。 有点小贵，不过我用了几次下来还是很喜欢的。你可以看看amazon 的review
http://www.amazon.com/Versa-Gripps®-FIT-Lifting-FIT-pink-small/dp/B002Y2BGCI
～
AM: WT (Glutes) 90 mins
- back squat: 10 sets (115, 135, 155*2, 175*2 195 *4, @ 6-10 reps)
- hip thrust on smith machine with mini band around knees: 6 sets (130 lb @ 12 reps, hold 3 seconds on the top)
- cable side kicks: 4 sets on each side (25 lb, 15-18 reps)
- cable back kicks : 4 sets on each side (55lb, 12 reps), upper body parallel to the ground
- weighted back extension with plates: 4 sets (45 lb, 12 reps, hold 1-2 seconds on the top)
PM: stair master with back kicks 10 mins + WT (Glutes) 90 mins
- smith lunge press: 8 sets on each side (160 lbs @ 10 -12 reps)
- leg press: 4 sets (325 lb, 10 reps)
- kettlebell swing: 4 sets (50 lb, 15 reps)
- hip thrust on smith machine with mini band around knees: 8 sets (160 lb @ 10 reps, hold 1-2 seconds on the top)
11/11/2015
AM: 1 mile warm up + WT (Shoulder/Chest) 75 mins + 2 miles
- incline barbell chest press: 6 sets (65 lbs, 10 reps)
- AB wheel: 5 sets
- incline DB chest press: 4 sets (20 lb on each side, 10-12 reps)
- bench chest fly: 6 sets (20 lb on each side, 10-12 reps)
- lateral DB raises: 8 sets (8-10 lbs, 12-15 reps)
- shoulder press: 6 sets (15 lb on each side, 10-12 reps)
- 45 degree barbell press: 4 sets on each side (45 lb, 12 reps )
- rear delts fly: 4 sets (50 lb, 12 reps)
11/12/2015
AM: 0.5 mile + WT (Leg) 75 mins
- smith lunge press: 6 sets on each side (160 lb @ 10 reps)
- AB wheel: 6 sets
- kettlebell swing: 6 sets (50 lb, 15 reps)
- box j ump: 6 sets
- back squat: 4 sets (155*1 10 repos, 175 *3, 8 reps )
- hip thrust on smith machine with mini band around knees: 4 sets (110 lb @ 10 reps, hold 1-2 seconds on the top)
- back kicks with mini band around knee: 3 sets on each side (15-20 reps)
- seated hip abduction with mini band: 4 sets (20 reps)
11/13/2015
AM: 1 mile + WT (Back) 75 mins
- deadlift: 10 sets (135 * 4 @12-15 reps, 155 *3 @ 10 reps , 175 *2 @ 8 reps , 195 *1 @ 6 reps)
- bicep curls together shoulder press with plates: 7 sets (25 lb @15 reps)
- bent over barbell row: 4 sets ( 65 lb. @ 12 reps)
- wide grip lat pull down: 6 sets (90 lb @ 10 reps)
- single arm cable pull: 4 sets on each side (60 lb@ 12 reps)
- cable v-rope row : 5 sets ( 80 lb @ 12 reps)
- cable T-bar straight arm pull down (60 lb @ 10 reps)
PM: WT (Back) 55 mins
- stiff leg DL: 10 sets (135 *6 @ 15 reps, 155*2 @ 10 reps, 175*2 @ 8 reps)
- wide grip lat pull down: 7 sets (90lb @ 10 reps)
- seated row: 6 sets (80 lb @ 12 reps)
whenever i train my back, i keep telling myself to slow down & focus on negative, use my back muscle to pull instead of arm/shoulder etc, mind-muscle connection~~~
highly recommend Versa gripps, which helps me a lot to focus on my back muscle
~
mm，我觉得比用regular的barbell + plates 方便，smith machine 很好操作的，我用的就是一般的bench，box 太高了，而且太硬。
我没有在regular 的squat rack 做主要是因为我们的gym 很小，只有一个rack，而且总是有人，不然还是free weights 好些。
呵呵，我觉得是我的身体已经习惯了，刚刚开始的时候我也很菜的呀，4.5mph 的速度跑个 10分钟觉得自己就快挂了😄😄 😄 。也是一直以来 慢慢push 自己，不要太急。
11/15/2015: REST
老妈回国了，周末在家做牛做马带娃, 莫空去gym
11/16/2015:
AM: glutes activation 10 mins + WT (Leg/glutes) 75 mins - glutes activation: stair master with back kicks: 10 mins
- Back squat: 8 sets (115*1 @ 15 reps, 135 * 4 @ 12 reps, 155 *2 @ 10 reps, 175 *1 @ 8 reps) - smith lunge press: 4 sets on each side ( 110 lb @ 12 reps) - AB wheel: 4 sets (15 reps) - kettlebell swing: 8 sets (50 lb @ 20 reps): got an insane pump after this 😄😄 - cable back kicks: 5 sets on each side (55lb @ 10-12 reps) - cable side kicks: 5 sets on each side (25 lbs @ 18-20 reps)
11/17/2015
AM : 1 mile warm up + WT (Back) 55 mins
- Romanian Deadlift: 8 sets (135 lb @ 12 -15 reps)
- wide grip lat pull downs: 6 sets (100lb *2 @ 8 reps, 90 lb *4 @ 10 reps)
- seated row: 2 sets (80 lb @ 15 reps)
- AB wheel: 5 sets
- bent over barbell row: 3 sets (65 lb @ 10-12 reps)
- single arm DB bent over row: 4 sets on each side (30 lb @ 10-12 reps)
PM: 1.5 mile + WT (Shoulder/Triceps) 25 mins
- lateral DB raises: 8 sets (10 lb @ 12-15 reps)
- DB shoulder press: 8 sets (15 lbs @ 10-12 reps)
- cable v-rope face pull: 4 sets (80 lbs @ 12 reps)
- v-rope tricep pull down: 4 sets (60 lbs @ 10-12 reps)
11/18/2015AM:
AM:glutes activation 10 mins + WT (Leg/Glutes/ABS) 70 mins
- glutes activation: stair master with back kicks 10 mins
- Back squat: 10 sets (115 *2 @15 reps , 135 *2 @ 12 reps, 155 *2 @ 10 reps, 175*2 @10 reps, 195 *1 @ 7reps , 205 *1 @ 6 reps)
- AB wheel: 8 sets @ 15 reps
- smith lunge press: 6 sets on each side (130 *3 @ 12 reps, 150 lb *3 @ 10 reps)
- smith hip thrust with mini band around knees : 6 sets (130 lb @ 10 reps. hold 3 seconds at the top)
- seated hip abduction with mini bands: 6 sets @ 20-30 reps
11/19/2015
AM: 1.5 mile warm up + WT (Shoulders/Plyo) 55 mins
- inclined DB shoulder press: 6 sets (25 lb * 4 @10 reps, 20 lb *2 @ 10 reps)
- lateral DB raises: 8 sets (10 lb @ 12 reps)
- DB shoulder press: 8 sets (15 lb @ 10 reps)
- 45 degree barbell push: 5 sets (55 lb *3 @10 reps, 45 lb *2 @ 10 reps)
- rear delts fly : 6 sets (50 lb @ 10 reps)
- cable shoulder face pull in : 3 sets (70 lb @ 12 reps)
- tricep v rope pull down: 2 sets (60 lb @ 10 reps)
in btw setting I did plyometrics, like squat huaren.uss. high knees etc etc for 45 seconds - 1 min, also seated knee tuck on bench for ABS
PM: 1 mile warm up + WT (Back) 45 mins
- stiff leg deadlift: 10 sets (115 *1 @15 reps, 135 * 4 @ 12 reps, 155 * 3 @ 10 reps, 175 *2 @ 8 reps )
- wide grip lat pull down: 6 sets (110 lb *2 @ 6 reps, 90 lb *4 @ 4 reps)
- cable face pull in: 5 sets (80lb @ 12 reps)
- v-rope tricep pull down: 4 set (60 lb @ 10-12 reps)
11/20/2015
AM: glutes activation 10 mins + WT (Leg) 60 mins
- back squat: 6 sets (115 lb *1 @ 15 reps, 135 * 3 @ 12 reps, 155 *2 @10 reps, 175 *1 @ 8 reps)
- AB wheel: 4 sets (15 reps)
- smith lunge press: 6 sets on each side (160 lb @ 10-12 reps)
- kettle bell swing: 8 sets (50 lb @ 20reps)
- leg press: 4 sets (325 lb @ 10-12 reps)
PM: WT (Leg) 30 mins
- smith lunge press : 6 sets on each side (160 lb @ 10-12 reps)
- kettle bell swing: 7 sets (50 lb @ 20reps)
- donkey kicks with mini band: 3 sets on each side
- box huaren.us: 2 sets
我发现KB swing 的时候hip 使劲thrust，几个set 下来能给我 pump，哈哈，所以做的多了些！
所以我要上班，要不每天都是这样。
11/22/2015:REST
11/23/2015
AM: 10 mins stairmaster + WT (glutes/legs) 60 mins
- smith lunge press: 6 sets on each side (130 lbs @ 10-12 reps)
- curtsey lunges: 4 sets (25 lbs @ 20 reps)
- squat: 6 sets (135 lb * 1 @ 15 reps, 155 * 3 @ 15 reps, 175 *2 @ 10 reps)
- kettle bell swing: 6 sets (50 lbs @ 20 reps)
- hip thrust on leg extension machine with 3 seconds hold on the top: 6 sets (10 reps)
- good morning with 3 seconds hold : 4 sets (45 lb @ 12-15 reps)
11/24/2015
AM: 1.1 mile warm up + WT (Back/ABS/Triceps) 60 mins
- RDL: 6 sets (135lb * 1 @ 15 reps, 155lb * 3 @ 12 reps, 175lb * 2 @ 10 reps)
- wide grid lat pull down:6 sets ( 100 lb *1 @ 10 reps, 80 lb * 5 @ 12 reps)
- AB wheel: 5 sets @ 15 reps
- single arm DB bent over row: 5 sets on each side (30 lb @ 10 reps)
- narrow grid cable lat pull down: 5 sets (120 lb * 5 @ 10 reps)
- tricep v-rope pull down: 6 sets (60 lb @ 10-12 reps)
- cable face pull in: 5 sets (80 lb *2 @ 12 reps, 90 lb *3 @ 12 reps)
PM: 2 miles + shoulder 30 mins
- incline chest press: 5 sets (60 lb@ 10 reps)
- lateral DB raise: 6 sets (10 lb @ 10-12 reps)
- DB shoulder press: 6 sets (20 lb *2 @ 10 reps, 15 lb *4 @ 10-12 reps )
- leaning DB single arm lateral raise: 3 sets on each side (10lb @ 10-12 reps)
- rear delts flys:4 sets (50lb @ 10-12 reps)
11/25/2015
AM: 10 mins stair master with back kicks+ WT (glutes/legs) 60 mins
- smith bulgarian split squat: 6 sets on each side (70 lbs @ 10-12 reps)
super set 1:
- smith hip thrust with mini band around knees: : 8 sets with 3 seconds hold on the top (150 lb @ 8-10 reps)
- seated hip adduction with mini band: 8 sets (20 reps)
- lateral DB raise: 4 sets (10 lb @ 10-12 reps)
super set 2:
- squat: 6 sets (135 lb * 6 @ 12-15 reps)
- kettle bell swing: 6 sets (50 lbs @ 20 reps)
11/26/2015: REST
11/27/2015:
AM: 10 mins stair master with back kicks+ WT (glutes/legs) 60 mins
- barbell hip bridge : 10 sets with 3 seconds hold on the top (225 lb @ 12 reps)
- seated hip adduction with mini band: 10 sets (20 reps)
- kettle bell swing: 10 sets (50 lb @ 20 reps)
11/28/2015: walking in the SF city for the whole day!
11/29/2015: REST
AM: 10 mins stair master with back kicks+ WT (glutes/legs) 75 mins
- barbell back squat: 8 sets (135 lb *2 @ 15 reps, 155lb * 2 @ 12 reps, 175lb * 2 @ 10 reps, 195 lb *2 @ 6-8 reps)
- leg press: 4 sets (315 lb @ 15 reps)
- smith hip thrust : 4 sets with 2 seconds hold on the top (160 lb @ 10 reps)
- barbell hip bridge : 6 sets with 3 seconds hold on the top (255 lb @ 12 reps)
- cable kick back: 3 sets on each side (50-55 lb @ 12 reps)
- cable side kicks: 3 sets on each side (20-25 lb @ 15-20 reps)
AM: 1.1 mile warm up + WT (Back/Tri/ABS) 60 mins
- deadlift:4 sets (135lb *2 @ 15 reps, 155 lb * 1 @ 12 reps, 175 *1 @ 9 reps)
- wide grip lat pulldown: 6 sets (90lb *2 @ 12 reps, 80 lb *4 @ 12reps)
- single arm bent over DB row: 4 sets on each side (30 lb @ 10-12 reps)
- cable straight arm pull down: 5 sets (70 lb @ 10-12 reps)
- cable face pull: 5 sets (90 lb @ 10-12 reps)
- bent over barbell row: 4 sets (55lb @ 10 reps)
- single arm cable row: 5 sets on each side (55lb @ 10-12 reps)
- tricep v-rope pull down: 4 sets (60 lb @ 10 reps)
- bench tricep dips: 3 sets (body weight @ 15-20 reps)
- seated knee tucks: 4 sets (30 reps)
- hanging leg raises: 3 sets (15 reps)
12/02/2015
AM: glutes activation 10 mins + WT (Leg/ABS) 60 mins
- glutes activation: stair master with back kicks
- barbell back squat: 10 sets (115 lb *1 @ 15 reps, 135 lb *2 @ 15 reps, 155 lb *3 @ 12 reps, 175 lb *2 @ 10 reps, 195 lb *2 @ 6-8 reps )
- smith lunge press: 5 sets on each side (130 lb * 3 @ 12 reps, 110 *2 @ 12 reps)
- AB wheel: 4 sets (15 reps with 2 secs hold on top)
- seated knee tucks with DB: 4sets ( 10 lb @ 12 reps)
- KB swing: 4 sets (50lb @ 20 reps)
12/03/2015:
AM: 1 mile + WT (Shoulder/ABS/Plyo) 60 mins
- inclined DB chest press: 4 sets (25 lb @ 10 reps)
- 45 degree barbell press: 6 sets on each side (55 lb *4 @ 10 reps, 2 drop sets with 45 lb @8,6 reps)
- lateral DB raises: 8 sets (10 lb @ 12 -15 reps)
- DB shoulder press: 6 sets (20 lb * 3 @ 10 reps, 15 lb *3 @ 10 reps)
- leaning DB lateral raise: 2 sets on each side (12 lb @ 10 reps)
- rear delts fly: 5 sets (50 lb @ 10 reps with 3 sec holds on contraction)
- cable crunches: 5 sets (150 *2 @ 12 reps, 140 lb *4 @ 15 reps)
btw sets I did plyos to keep heart rate up, e.g. squat j ump with 30 lb DB with seconds hold, squat j ump with 45 lb barbell, etc
PM: 0.5 mile warm up + WT (Back/Triceps) 40 mins
- Deadlift: 8 sets (135lb *1 @ 15 reps, 155 lb * 2 @ 12 reps, 175 *2 @ 10 reps, 195 lb *3 @ 8, 6, 6 reps)
- wide grip lat pulldown: 6 sets (80lb @ 12 reps)
- cable v-rope tricep pull down: 4 sets (60 lb @ 10-12 reps)
12/04/2015
AM: glutes activation 10 mins + WT (Leg/ABS) 50 mins
- glutes activation: stair master with back kicks
- barbell back squat: 10 sets (115 lb *1 @ 15 reps, 135 lb *2 @ 15 reps, 155 lb *3 @ 12 reps, 175 lb *2 @ 10 reps, 195 lb *2 @ 6-8 reps )
- smith lunge press: 5 sets each side ( 110 lb @ 10-12 reps)
- weighted back extension with 3 seconds hold on contraction: 4 sets (35 lb @ 12-15 reps)
- cable kick back: 2 sets each side (55 lb @ 12 reps)
- cable side kicks: 2 sets each side (25 lb @ 15 reps)
12/05/2015: REST
12/06/2015: REST
AM: 2 mile + WT (back/triceps) 40 mins + 1 mile
- deadlift: 5 sets (135 lb *1 @ 12 reps, 155 lb * 1 @ 12 reps, 175 lb * 3 @ 12 reps,)
- wide grid lat pulldown: 6 sets (90 lb * 2 @ 12 reps, 80lb * 2 @ 10 reps)
- cable tricep v-rope pulldown: 4 sets (60 lb @ 10-12 reps)
- cable T-bar straight arm push down: 6 sets (80 lb @ 10 reps, 70 lb * 5 @ 10 reps)
12/08/2015:
AM: glutes activation 10 mins + WT (LEg) 50 mins
- glutes activation : stair master with back kicks 10 mins
- narrow stance squat on smith machine (butt to floor): 4 sets (70 lb @ 12 reps)
- AB wheel: 5 sets (@ 15 reps with 1-2 seconds hold on top)
- bulgarian split squat on smith machine with 3 seconds hold on top: 4 sets on each side ( 70 lb @ 10 reps)
- hip thrust on smith machine: 4 sets (180 lb @ 10 reps)
- kettle bell swing: 4 sets (50 lb @ 20 reps)
PM: WT (Leg) 60 mins
- barbell back squat: 10 sets (135lb * 2 @ 12 reps, 155 lb * 2 @ 12 reps, 175 lb * 2 @ 12 reps, 195lb *4 @ 8 reps)
- hip thrust on smith machine: 6 sets (180 lb * 4@ 10 reps, 160 lb *2 @ 10 reps)
- kettle bell swing: 10 sets (50 lb @ 20 reps)
- cable kickbacks: 3 sets on each side (50 lb @ 10-12 reps)
- cable side kicks: 3 sets on each side (20 lb @ 10-12 reps)
12/09/2015
AM: 1 mile warm up + WT (Shoulder/triceps) 50 mins
- incline DB chest press: 4 sets (25lb @ 10 reps)
- DB lateral raises: 8 sets (10 lb @ 12-15 reps)==> super set
- DB shoulder press: 6 sets (15 lb@ 10-12 reps)
- 45 degree barbell press: 4 sets on each side (55 lb @ 12 reps)
- rear delt fly: 6 sets (50 lb *3 @ 12 reps, 60 lb *3 @ 12 reps)
- cable T bar pullup: 4 sets (60 lb @ 10-12 reps)
- tricep v-rope pull down: 5 sets (55 lb @ 10-12 reps)
12/10/2015
AM: glutes activation 10 mins + WT (Leg) 60 mins
- glutes activation : stair master with back kicks 10 mins
- wide stance leg press: 4 sets (325 lb @ 12 reps)
- barbell back squat: 5 sets (135lb * 1 @ 12 reps, 155 lb * 1 @ 12 reps, 175 lb * 1 @ 10 reps, 195lb *2 @ 6 reps)
- box huaren.us: 6 sets (12 reps) super set with KB swing
- kettle bell swing: 8 sets (50 lb @ 20 reps)
- smith lunge press: 4 sets on each side
12/11/2015
AM: 0.8 mile warm up + WT (Back/ABS) 60 mins
- deadlift: 10 sets (135 lb * 2 @ 15 reps, 155 lb * 3 @ 12 reps, 175 lb * 2 @ 10 reps, 195 * 2 @ 6 reps, 205 lb *1 @ 4 reps)
- wide grid lat pulldown: 6 sets (90 lb * 1 @ 12 reps, 80lb * 4 @ 12 reps, 70lb * 1 @ 12 reps)
- cable T-bar straight arm push down: 6 sets (70 lb. @ 12 reps): super set
- bent over barbell row: 6 sets (55 lb @ 10-12 reps): super set
- single arm cable row: 4 sets each side (55 lb @ 12 reps)
- cable crunch: 6 sets (140 lb @ 15 reps, 150 lb *5 @ 12 reps)
PM: WT (leg) 30 mins
- barbell back squat: 8 sets (135lb @ 12 -15 reps)
- parallel grip pull up: 4 sets till failure
谢谢mm，mm实在是太美了，等着大美女更新呢！
推荐lulu的 zone in crops: very flattering and tuck tummy well, 价格更是难得一见的便宜，只要39阿啊啊啊，虽然网上恶评如潮，我还是很喜欢的，短腿矮人就当长裤穿了，大家快去抢吧～～～偏小，不过貌似不用size up，个人不负责的建议，嘿嘿
我的绿色 zone in crops 到了，今天早上穿了，不错，比较低调的绿色，哈哈～～
亲爱的，其实大腿是相当有力的，我看到有些姑娘600-700lb 的踩呢！ 我这个真不算啥的。
不过我很少很少leg press，因为我觉得主要是在hit我的quad，不管是narrow stance还是wide stance， 哪怕把脚的位置放的很高，半个脚掌在外面，push through heels，我觉得还是quad engaged 很多，所以不爱做。基本上弄leg press 的时候都是因为smith machine 和 squat rack 都被用了，我在等机器的时候就在leg press 上搞搞。
12/13/2015: again REST and party, duh!!
12/14/2015:
AM: glutes activation 10 mins + WT (LEg) 60 mins
- glutes activation : stair master with back kicks 10 mins
- bulgarian split squat on smith machine with 3 seconds hold on top: 5 sets on each side ( 70 lb @ 10 reps)
super set
- hip thrust on smith machine with 3 seconds hold on top: 4 sets (180 lb @ 10 reps)
- seated hip abduction with mini loop band: 4 set (20-30 reps)
- kickbacks with elastic loop band around knees: 4 sets on each side （15- 20 reps）
super set
- kettle bell swing: 6 sets (50 lb @ 20 -25 reps)
- kettle bell stiff leg deadlif with pulset: 4 sets (50 lb @ 12 reps)
super set
- cable kickbacks: 4sets each side (50 lb @ 12 reps)
- cable side kicks: 4 sets each side (20 lb @ 12-18 reps)
12/15/2015
AM: 1 mile warm up (6.7mph) + WT (Back/plyo) 60 mins + 1 mile (6mph)
- Deadlift: 10 sets 10 sets (135 lb * 2 @ 15 reps, 155 lb * 3 @ 15 reps, 175lb * 2 @ 12 reps, 195lb * 2 @ 10 reps, 205lb * 2 @ 6,8 reps)
super set
- wide grid lat pulldown: 6 sets (80lb * 1 @ 12 reps, 70lb * 5 @ 12 reps)
- squat j ump: 6 sets (body weight)
super set
- cable T-bar straight arm push down: 6 sets (70 lb. @ 12 reps):
- barbell bent over row: 4 sets (55lb * 2 @ 12 reps, 45lb * 2 @ 12 reps)
- barbell squat j ump: 4 sets(45 lb @ 20 reps)
super set
- cable v-rope face pullin: 4 sets (70 lb @ 15 reps)
- cable v-rope straight arm pushdown: 2 sets (70 lb @ 12 reps)
- narrow grip t-bar tricep push down: 2 sets (60 lb @ 10 reps)
12/16/2015:
AM: glutes activation 10 mins + WT (glutes) 65 mins
- glutes activation : stair master with back kicks 10 mins
- back squat: 6 sets (135 lb * 4 @ 15 reps and pulse at the bottom, 155 lb * 1 @ 12 reps, 175 lb * 1 @ 10 reps)
- high step up with DB: 4 sets each side (40 lb @ 10-12 reps)
- kettle bell swing: 3 sets (50 lb @ 20 -25 reps)
super set
- hip thrust on smith machine with 3 seconds hold on top: 10 sets (180 lb @ 10 reps)
- seated hip abduction with mini loop band: 10set (20-30 reps)
PM: stair master with back kicks 10 mins + WT (Shoulder/ABS)25 mins- cable v-rope tricep push down: 4 sets (60lb @ 12 reps)
- cable T-bar ricep push down: 4 sets (55lb @ 10 reps)
- DB tricep kickbacks: 4 sets (10 lb on each side @ 12-15 reps)
- overhead dumbbell push: 4 sets (20 lb @ 12 reps)
- bench tricep dips: 2 sets (bodyweight @ 20 reps)
- cable crunch: 4 sets (150 lb @ 15 reps)
12/17/2015
AM: 1 mile warm up + WT (Shoulder/Chest) + 1 mile
- incline DB chest press: 4 sets (25 lb DB on each side @ 10 reps)
- DB chest fly: 5 sets (15 lb * 2 @ 12 reps, 20 lb * 3 @ 10 reps)
- 45 degree barbell press: 5 sets each side (55 lb * 4 @ 10-12 reps, 45 lb *1 @ 10 reps)
Super set
- rear delt fly: 6 sets (50 lb @ 12 reps)
- DB shoulder press: 6 sets (15 lb @ 8-10 reps)
in btw sets I did plyometrics as active rest to keep my heart rate up
12/18/2015
AM: glutes activation 10 mins + WT (glutes) 85 mins
- glutes activation : stair master with back kicks 10 mins
- smith lunge press: 4 sets on each side (110 lb @ 10 -12 reps)
- back squat: 8 sets (135 lb * 6 @ 15 reps, 155 lb * 2 @ 12 reps)
- high step up with DB: 5 sets each side (40 lb @ 10-12 reps)
- cable kickbacks: 4 sets each side (55lb @ 12-15 reps)
- cable side kicks: 4 sets on each side (25 lb @ 15-18 reps)
- weighted back extensions : 4 sets (35 lb @ 12 reps, hold for 2 seconds on the top)
- neutral grip T-bar cable pushdown: 4 sets (55 lb @ 12 reps)
12/20/2015
PM: glutes activation 10 mins + WT (glutes) 45 mins
- glutes activation : stair master with back kicks 10 mins
- back squat: 5 sets (135 lb @ 15 reps)
- barbell hip bridge with 3 seconds hold on top: 4 sets (185 lb @ 20 reps)
- high step up with barbell: 5 sets each side (45 lb @ 15 reps)
- barbell hi[p thrust: 4 sets (185 lb * 1 @ 10 reps, 135 lb *3 @ 15 reps)
- seated hip abduction with mini band: 4 sets @ 30 reps
多谢亮亮！这个google calendar 倒是可以试试看！而且好像是auto save的。
mm, 没有啦，其实不可能这么快长肌肉得，我的front delts 本来就有一些的，但是lateral delts 和 rear delts 很弱。 我贴的这些都是锻炼后 pump 得照片，比平时看起来肯定是大多了，平时放松的时候不明显的，我的目标就是在relax 的时候也能够看见些 shoulder definition，估计不仅要长 肩膀的肌肉，胳膊还要继续cut，lean down一些才能看得见，
Jessica Arevalo 的vlog 我偶尔看看，更多看的是heidi somers 和nikki blackketter，哈哈，特别是heidi，性格很好颜也美，video 质量也不错，post 很多full workout footage，最近大家都在弄vlogmas，天天都有更新。p.s. 好像Heidi 和jessica 是好朋友，哈哈～～～～
Heidi
https://www.youtube.com/channel/UCtqrBZiHY6SyzJGqyadx5HQ
Nikki
https://www.youtube.com/channel/UChUEb7Fczc6jyXo-R0qnn8Q
nikki 这几天刚刚做完 breast augmentation surgery， 所以估计最近都不会有啥workout video，不过你可以看看她以前的。
同喜欢heidi，颜值高，又nice，不过更喜欢她的instagram， youtube 废话太多。