sun007 2015 workout 日记，再接再厉！

效果奇佳！mm你这一年练了差不多有三百个小时吗？

我觉得穿裙子那张特别有说服力哈哈。。

效果奇佳！mm你这一年练了差不多有三百个小时吗？
  道特安 发表于 12/17/2015 9:11:12 PM

三百个小时肯定有的😄😄😄 大大的 slacker，老板最讨厌的人就是我这种，娃哈哈～～

再说一遍，party的那张好瘦呀。

同喜欢heidi，颜值高，又nice，不过更喜欢她的instagram， youtube 废话太多。
  believe 发表于 12/17/2015 8:34:14 PM

我倒是喜欢在youtube 上看打发时间，哈哈。IG 上好多就是照片，full workout 基本没有啊。

给你推荐个IG 账号 dottie_731, 是个PHD student，华裔，也是IFBB pro，她post 的基本都是workout video，我觉得你应该会比较喜欢

https://www.instagram.com/dottie_731/

我倒是喜欢在youtube 上看打发时间，哈哈。IG 上好多就是照片，full workout 基本没有啊。

给你推荐个IG 账号 dottie_731, 是个PHD student，华裔，也是IFBB pro，她post 的基本都是workout video，我觉得你应该会比较喜欢

https://www.instagram.com/dottie_731/

  sun007 发表于 12/18/2015 2:16:51 AM

好的。
对，youtube上就没法selfie，我喜欢instagram是因为一般比较短，没有废话。

看了看nikki的instagram，基本都是selfie。我觉得她没有heidi那么muscular

好的。
  对，youtube上就没法selfie，我喜欢instagram是因为一般比较短，没有废话。
  
  看了看nikki的instagram，基本都是selfie。我觉得她没有heidi那么muscular
  
  
   believe 发表于 12/18/2015 1:03:59 PM

heidi非常lean， body fat 应该是很低的，相对Nikki 也更加powerful 多了，你看她的tricep dips 还有 pull-ups ，我觉得好牛啊！

Nikki感觉比较lean，但是muscle mass不够。

12/21/2015:
      
       AM: 1 mile + WT (Chest/Shoulder/ABS/ plyometrics) 80 mins + 1 mile
       - incline dumbbell chest press: 4 sets (25 lb @ 10-12 reps)
       - bench chest dumbbell fly: 4 sets (20 lb * 2@ 10-12 reps, 15 lb * 2 @ 12-15 reps)
       - dumbbell shoulder press: 8 set (15 lb @ 10-12 reps)
       - DB lateral raises: 6 sets (10 lb @ 12-15 reps)
       - rear delts fly: 4 sets (50 lb @ 12 reps)
       - cable crunches: 6 sets (140 lb *1 @ 15 reps, 150 lb *5 @ 12 reps)
       - military press: 4 sets (45 lb * 1 @ 10 reps, 35 lb *3 @ 10 reps)
       - drop set/burnout: arnold shoulder press 15lb -> 10lb->8 lb non stop till failure
    
      12/22/2015
      AM: stair master with back kicks 10 mins + WT (Leg) 75 mins
      - smith lunge press: 5 sets each side (130 lb @ 12 reps)
      - AB wheel: 3 sets (15 reps)
      - back squat: 6 sets (135 *2 @15 reps, 155 * 1 @ 12 reps, 175 *1 @ 10 reps, 195*2 @ 6,4 reps)
      - BB hip thrust with mini band: 6 sets (135 lb @ 12 reps with 5 seconds hold on top)
      - seated hip abduction with mini band: 4 sets (30 reps)
      - barbell step up: 4 sets each side (45 lb * 15 reps)
      - dumbbell goblet squat: 3 sets (60 lb @ 15 reps)
      - weighted back extension with round back: 4 sets (35 lb @ 12 reps)
      - kettle bell swing: 4 sets (50 lb @ 15 reps)
      - reverse hyper extension: 3 sets (body weight @ 15 reps)
    PM:  WT (Leg) 75 mins
    - Deadlift:12 sets (110 lb * 4 @ 15 rep, 135 *2 @15 reps, 155 * 2 @ 12 reps, 175 *2 @ 10 reps, 195*2 @ 4 reps)
    - back squat: 6 sets (135 *2 @15 reps, 155 * 2 @ 12 reps, 175 *2 @ 10 reps)
     - hip abduction: 6 sets (90 lb @ 20 reps)
    - tricep v-rope pull down: 4 sets (60 lb@10reps)
    - high step up: 4 sets each side (50lb @ 15 reps)
    - back extension: 4 sets (50 lb @12 reps with 3 seconds hold on top)
    
    
   12/23/2015
  easy & short workout today
  PM: 1 mile + WT (Back) 30 mins
  - Deadlift: 3 sets (135 15 reps)
  - wide grip lat pull down: 4 sets (80lb @ 10-12 reps)
  - seated row: 3 sets (80 lb @ 12 reps)
  - bent over barbell row: 3 sets (45 lb @ 12 reps)
  - single arm bent over row: 4 sets each side (25 lb @ 12  reps)
  - v-rope tricep pull down: 3 sets (60 lb @12reps)
12/24/2015:
PM: stair master with back kicks 10 mins + WT (Leg) 55 mins
  - hip thrust on smith machine: 6 sets (130 lb @ 12 reps):  3 seconds hold on top
- seated hip abduction with mini loop band:  6 sets (30reps)
- weighted step up: 4 sets each side ( 35 lb @ 12-15 reps)
- kettle bell swing: 5 sets (50 lb @ 15 reps)
- cable back kicks: 3 sets each side (55 lb @ 12 reps)
- cable side kicks : 3 sets each side (25 lb @ 15 reps)

12/25/2015
PM: 1 mile + WT (Chest/Shoulder/plyometrics) 45 mins
- incline dumbbell chest press: 4 sets (25 lb @ 10-12 reps)
- bench chest dumbbell fly: 4 sets (20 lb * 2@ 10-12 reps, 15 lb * 2 @ 12-15 reps)
- dumbbell shoulder press: 6 set (15 lb @ 10-12 reps)
- DB lateral raises: 4 sets (10 lb @ 12-15 reps)
between sets i did plyos, minimum rest

女人！！！！ 你80 分钟和75 分钟的session，哈哈哈哈~~~~ 让我这个比赛的人都汗颜！！！ 现在holiday  season 饭局太多了，对于我这个刚比完赛需要慢慢reverse 的人太难了！！我得利用这个多吃的时候赶紧变成我的glute  gain！不过我得赶紧仔细练后背等其他部位，觉得最近不练有点soft 了~

女人！！！！ 你80 分钟和75 分钟的session，哈哈哈哈~~~~ 让我这个比赛的人都汗颜！！！ 现在holiday  season 饭局太多了，对于我这个刚比完赛需要慢慢reverse 的人太难了！！我得利用这个多吃的时候赶紧变成我的glute  gain！不过我得赶紧仔细练后背等其他部位，觉得最近不练有点soft 了~
  windeyes6 发表于 12/23/2015 12:42:40 AM

我这个星期全部PTO 啦，所以早上可以在gym 里混很久，哈哈哈哈～～～昨天中午一个人跑到川菜馆吃了一顿，下午觉得罪恶，又去gym 里混了一个多小时，哈哈～～～

我们估计这个holiday不会出去玩了，希望每天能有时间去gym，我想我应该也不会长太多，不象去年，整个人肥了一圈！

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)

wow，膜拜ing，希望能像你一样天天坚持，天天有进步。共勉！

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！

2016 第一天，打算简单的cardio

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