过去6个月我的体重比较稳定,在120磅左右晃动,body fat ratio 不怎么变,保持在 16-17% 之间,我的workout 不算少(过去六个月基本上minimum cardio),但是要再降真不容易,单单靠training 估计没戏,要好好控制饮食才有可能。肌肉长起来也是相当困难,当然也是我自己不好,diet not on point,吃了垃圾就skip meal,然后double sessions,其实这两样对长肌肉没啥好处的。。。
和以前对比,2015 在饮食方面已经是有进步了,希望2016 能够 have more self control,少吃垃圾,no binge eating,少喝奶茶,少食多餐,保证protein 和complex carb 的摄入量,还有就是休息睡觉也要跟上。
这本书于我受益匪浅,我开始每次Leg day workout 一定会有glutes activation 10min,一周三次 Leg day,起码两次go heavy,还有一天争取high volumn 或者 plyometrics,最近几个月,哪怕是upper body training,我的between sets I do ploys to keep heart rate up。还有就是我也慢慢开始开窍,知道什么是hip driven,push through heels,用glutes 孤立发力,而不再是一味地加大重量。
3. YouTube 我在instagram 上follow 的ID 们,好多都有自己的YouTube channel,基本上每周都会有新的 V-Log posting about workout/exercises, tips, full day of eating, grocery haul, posing tips,transformation story etc etc,基本上每个video 不长,10-15分钟左右,最近几个月我几乎每天晚上都会看打发时间。
1/1/2016: easy workout PM: stairmaster 10 mins + WT (Leg) 25 mins + stairmaster 12 mins - smith lunge press: 5 sets each side (110 lb * 2 @ 12 reps, 130 lb * 3 @ 10-12 reps) - smith hip thrust with mini loop band: 4 sets (110 lb @ 12- 15 reps) - seated hip abduction with mini band: 3 sets (till failure)
2015 我的cardio 很少了,特别是下半年,一年下来肥肉非常缓慢的掉了一点,肌肉估计也就长了4,5磅,真是很不容易,我的workout 已经很多了,但是吃的方面不好,有时候吃多了,就去double session 要么 skip next meal,这些对肌肉生长都很不好的,最好就是少食多餐(5-6 meals),每顿都有一定的protein,这样constantly feed your body。 我看windeyes mm 的第二次bikini competition prep,真是觉得吃太重要的,meal plan 很大程度上决定了最后的效果。
1/17/2016 AM: stairmaster 10 mins + WT (Leg) 30 mins - smith hip thrust with mini loop band: 8 sets ( 160 lb * 6@ 12 reps) - seated hip abduction: 4 sets (till failure)
- hip bridge: 2 sets (185lb @18 reps) Too much rest today, and too much time on wechat:-(
1/21/2016: AM: stairmaster 10 mins + WT (Leg) 65 mins - Squat:6 sets [ 135lb * 3 (12 reps) -> 155 *3 (12 reps) ] - box huaren.us: 4 sets(12 reps) - kettble swing: 4 sets (50 lb @ 20 reps) - smith hip thrust with mini loop band: 6 sets (110 lb*1 @ 15 reps, 160 lb * 5@ 12 reps) - seated hip abduction with mini band: 5 sets (till failure) - cable backkicks: 4 sets each side (50 lb @ 12 reps) - cable side kicks: 4 sets each side (25 lb @ 15-20 reps)
1/22/2016: AM: 1 mile + WT (Back) 70 mins - deadlift: 10 sets [135(15reps) ->155(12reps) ->175(10) ->195(10)->215(4)->235(3)->235(3) ->195(6)->175(8)->135(12)] - wide grip lat pull down: 4 sets (80 lb @ 12 reps) - cable wide grip lat pulldown: 6 sets (120 lb * 2 @ 15 reps, 130 lb *4 @ 12 reps) - cable wide grip straight arm t-bar pull down: 6 sets (70 lb @ 12 reps) - cable v-rope narrow lat pulldown: 6 sets (130 lb @ 15 reps) - barbell military press: 4 sets (35 lb @10-12 reps) - single arm cable lat pulldown: 4 sets each side (45 lb @ 12 reps)
I tried to super set as much as possible and minimum rest
between sets i did plyometrics - huaren.using lunges
- huaren.using squat - bench hop over
PM: 0.5 mile + WT (Back) 70 mins - deadlift: 8 sets [135(15reps) ->155(12reps) ->155(12) -> 175(10) ->195(8)->215(3) ->175(8)->135(12)] - wide grip lat pull down: 4 sets (80 lb @ 12 reps) - cable wide grip lat pulldown: 5 sets (130 lb @ 12 reps) - cable wide grip straight arm t-bar pull down: 5sets (70 lb @ 12 reps) - cable v-rope narrow lat pulldown: 5 sets (130 lb @ 15 reps) - barbell military press: 3 sets (35 lb @10-12 reps) - single arm DB bent over row: 4 sets each side (30 lb *3 @ 10-12 reps, 25 lb * 1@12 reps)
1/23/2016 AM: stairmaster 10 mins + WT (Leg) 25 mins - smith hip thrust: 7 sets (160 lb * 5@ 12 -15 reps) - single leg BB deadlift: 2 sets each side (45 lb @ 12 reps)
1/24/2016 AM: stairmaster 10 mins + WT (Leg) 50 mins - squat: 5 sets (115 @ 12-15 reps) - Barbell hip bridge: 6 sets (185 lb @ 15-20 reps) - high step up: 3 sets each side (15 reps @ bodyweight) - hip thrust: 4 sets (135 lb * 2 @ 15 reps, 185 *2 @ 12 reps) - cable backkicks: 4 sets each side (50 lb @ 12 reps) - cable side kicks: 4 sets each side (25 lb @ 15-20 reps)
1. Better & cleaner diet: top priority!
2. Glutes growth
3. Wider lats
4. Body fat ratio 15%
Stretch goal:
1. Spartan super or beast
少买衣服多动脑,少吃垃圾多吃草,少发脾气多笑笑,少乱逛网多睡觉
~
I. 关于体脂比率测试
2014 年和2015前六个月都是hydrostatic 测体脂,结果偏低,现在看来2015 年初大概在18%左右,后来改成Dexa scan, 结果准确一些,也更多details:包括身体各个部位的变化,还有骨密度,代谢率RMR (resting metabolism rate) 等等,加州的同学可以用这个网站来schedule , 价格比别的州便宜好多,一次45刀,如果买package 更加便宜一点
https://www.body-spec.com
过去6个月我的体重比较稳定,在120磅左右晃动,body fat ratio 不怎么变,保持在 16-17% 之间,我的workout 不算少(过去六个月基本上minimum cardio),但是要再降真不容易,单单靠training 估计没戏,要好好控制饮食才有可能。肌肉长起来也是相当困难,当然也是我自己不好,diet not on point,吃了垃圾就skip meal,然后double sessions,其实这两样对长肌肉没啥好处的。。。
和以前对比,2015 在饮食方面已经是有进步了,希望2016 能够 have more self control,少吃垃圾,no binge eating,少喝奶茶,少食多餐,保证protein 和complex carb 的摄入量,还有就是休息睡觉也要跟上。
本人年纪大了,脑子不好用,这几年尤其明显,看书啥的真是分分钟开小差,加上两个小孩事情不少,还有家务工作之类的,所以几乎没有怎么静下心来研究,只是到处瞎看而已。
1. Strong curves
多谢windeyes mm 的推荐,去年开始看 Bret contreras Strong Curves,当然没有全部看完,只是捡着重要的章节看。照着书里的routine 练了一小段时间,现在没有完全follow book,但是翻来覆去也就是那些exercises,变化不是很大。
这本书于我受益匪浅,我开始每次Leg day workout 一定会有glutes activation 10min,一周三次 Leg day,起码两次go heavy,还有一天争取high volumn 或者 plyometrics,最近几个月,哪怕是upper body training,我的between sets I do ploys to keep heart rate up。还有就是我也慢慢开始开窍,知道什么是hip driven,push through heels,用glutes 孤立发力,而不再是一味地加大重量。
Bret的文章们:https://bretcontreras.com/about-me/
strong curves: http://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642/ref=sr_1_1?ie=UTF8&qid=1451872634&sr=8-1&keywords=strong+curves
2. Instagram
2015 下半年开始,我在instagram 上开始follow 好些 IFBB bikini Pro,还有一些social network 上的 fitness icons,她们很多会post 自己的workout,还有各种各样的tips,虽然很零散,经常让我这个菜鸟有恍然大悟的觉悟,呵呵。当然她们大部分都是selfie,我其实也挺喜欢看的,毕竟都是eye candy,赏心悦目。
基本上我的垃圾时间里都在刷instagram了,哈哈~~😄😄😄 看看她们的transformation stories,觉得很励志的,从普通人或者胖子变成IFBB pro,或者维持现在的状态,要付出好多的努力,不论是锻炼还是严格控制饮食,很motivating的。
本人目前还是对figure/physique competitor 完全欣赏无能,觉得实在太man了,bikini pro们还是美美哒~~ 我 follow的好些都比较muscular,可能很多华人mm 会觉得比较难以接受。
Dottie : 她还是个PHD 呢,有很多workout 的clips: https://www.instagram.com/dottie_731/
Jen heward (AKA hunnybun): https://www.instagram.com/hunnybunsfit/
Alli: she only cares about booty gains :):) https://www.instagram.com/allikayfit/
buffbunny: (Heidi Somers) https://www.instagram.com/buffbunny/
bret contreras: https://www.instagram.com/bretcontreras1/
paige hathaway: https://www.instagram.com/paigehathaway/
ashley horner: famous for her pipehitter program, also BE (be extraordinary): https://www.instagram.com/ashley.horner/ this lady is always in beast mode!
team edge:https://www.instagram.com/teamedge1/
team Kim Oddo: https://www.instagram.com/bodybyo/
sarah bowmar:she has tons of workout clips posted: https://www.instagram.com/sarah_bowmar/
theresa miller: https://www.instagram.com/tmiller_fit/ jamie eason: https://www.instagram.com/jamieeasonmiddleton/
3. YouTube
我在instagram 上follow 的ID 们,好多都有自己的YouTube channel,基本上每周都会有新的 V-Log posting about workout/exercises, tips, full day of eating, grocery haul, posing tips,transformation story etc etc,基本上每个video 不长,10-15分钟左右,最近几个月我几乎每天晚上都会看打发时间。
Heidi Somers: https://www.youtube.com/channel/UCtqrBZiHY6SyzJGqyadx5HQ
Jessica Arevalo: https://www.youtube.com/channel/UCHDVk9XRlTwFDI4SA0qONig
Nikki Blackketter: https://www.youtube.com/channel/UChUEb7Fczc6jyXo-R0qnn8Q
Jessie Hilgenberg: https://www.youtube.com/user/jesshilgenberg
Lisette Howard: https://www.youtube.com/channel/UCbVQe3fBcVvRKqKvZ_uWs8w
Hunnybun: https://www.youtube.com/channel/UCEZFthvYvvd5giJmYrvfa6g
(男的)Christian Guzman: https://www.youtube.com/user/Christianguzmanfitne
bodybuilding.com: https://www.youtube.com/user/bodybuildingcomvideo
~~
我现在吃的有 维生素, 鱼油, 钙片, 虾青素,葡萄籽,move free,Vitamin-D, CLA, BCAA (during workout & before sleep) , protein powder 很少吃。
1. 85楼 seismic mm 的总结: http://forums.huaren.us/showtopic.aspx?topicid=1950327&page=9
2. selfie tips:http://forums.huaren.us/showtopic.aspx?topicid=1950327&page=3
3. 40 楼:彼时的肥婆照: http://forums.huaren.us/showtopic.aspx?topicid=1950327&page=3
4. 146 楼 windeyes mm 关于如何找coach 的总结: http://forums.huaren.us/showtopic.aspx?topicid=1950327&page=15
Week 2: P2
Week 3: P7
Week4: P8 Week 5: P15
Week 6: P20
Week 7: P25
2016 永远不变的主题那肯定是glutes glutes glutes,外加好好练lats 和 lateral delts。1月到3月还是会继续lean bulk & minimum cardio,四五月份开始cutting,会加大cardio 的量,希望 胳膊能够更加tone 一些,再减一些lower belly pooch。
至于下半年,根据到时候自己的情况到时候再说。
1/1/2016: easy workout
PM: stairmaster 10 mins + WT (Leg) 25 mins + stairmaster 12 mins
- smith lunge press: 5 sets each side (110 lb * 2 @ 12 reps, 130 lb * 3 @ 10-12 reps)
- smith hip thrust with mini loop band: 4 sets (110 lb @ 12- 15 reps)
- seated hip abduction with mini band: 3 sets (till failure)
1/3/2016:
AM: easy hike 40 mins
1/4/2016:
AM: stairmaster 10 mins + WT (Leg) 60 mins
- smith lunge press: 5 sets each side (110 lb * 2 @ 12 reps, 130 lb * 3 @ 10-12 reps)
- barbell back squat: 4 sets (115 lb * 1 @ 15 reps, 135 lb * 3 @ 15 reps)
- smith hip thrust with mini loop band: 6 sets (110 lb * 2 @ 12 reps, 130 lb * 3 @ 10-12 reps)
- seated hip abduction: 6 sets (till failure)
- cable side kicks: 1 set each side (25 lb @ 20 reps)
- cable back kicks: 1 set each side (45 lb @ 15 reps)
1/5/2016:
AM: 1 mile + WT (Lats/Plyos) 60 mins
- dealdlift: 6 sets (135lb *1 @ 15 reps, 155lb *1 @ 12 reps, 175lb *2 @ 10 reps, 195lb * 1 @ 7 reps, 215 lb *1 @ 2 reps )
- wide grip lat pull down: 6 set ( 80 lb @ 10-12 reps)
- cable wide grip lat pull down: 6 set ( 120 lb @ 10-12 reps)
- cable wide grip straight arm t-bar pull down: 6 sets (70 lb @ 12 reps)
- cable v-rope pulldown: 6 sets (110 lb @ 12 reps)
- single arm cable lat pull: 4 sets each side (50 lb @ 12 reps)
between sets I did plyometrics, minimun rest
- j umping squats
- j umping lunges
- bench hop over, push through heels
- j umping skaters
1/6/2016
PM: 1 mile warm up + WT (Chest/Shoulder/Plyos) 45 mins + 2 mile
- DB bench chest fly: 6 sets (20 lb @ 12 reps)
- incline DB chest press: 6 sets (25 lb @ 8-10 reps)
- DB shoulder press: 6 sets (15 lb @ 12 reps)
- DB lateral raise: 6 sets (10 lb @ 10-12 reps)
- rear delts fly: 5 sets (50 lb@12-15 reps)
between sets I did plyometrics, minimun rest
- huaren.using squats
- huaren.using lunges
1/7/2016
AM: stairmaster 10 mins + WT (Leg) 60 mins
- smith lunge press: 6 sets each side (110 lb * 1 @ 12 reps, 130 lb * 2 @ 10-12 reps, 150 lb *3 @ 10 reps)
- smith hip thrust with mini loop band: 8 sets (110 lb * 1 @ 15 reps, 160 lb * 1 @ 12 reps, 180 lb * 2 @ 12 reps, 200lb * 1 @ 12 reps, 220 * 3 @ 12 reps)
- seated hip abduction: 7 sets (till failure)
- barbell high step up with kickbacks: 4 set each side (35 lb @ 10-15 reps)
1/8/2016
AM: 1 mile + WT (Back/Plyos) 60 mins
- dealdlift: 10 sets [135(12reps) ->155(12reps) ->175(10) ->195(8)->215(6)->225(4)->235(1)->215(5)->175(10)->155(12)]
- wide grip lat pull down: 4 set ( 80 lb @ 12 reps)
- cable wide grip lat pull down: 6 set ( 120 lb @ 10-12 reps)
- cable wide grip straight arm t-bar pull down: 6 sets (70 lb @ 12 reps)
- cable v-rope lat pulldown: 5 sets (110 lb @ 12 reps)
- single arm cable lat pulldown: 4 sets each side (45 lb @ 12 reps)
between sets i did plyometrics
- j umping lunges
- j umping squat
PM: 1 mile + WT (shoulder) 45 mins + 1mile
- DBincline chest press: 5 sets (25 lb @ 8-10 reps)
- DB shoulder press: 6 sets (15 lb @ 12 reps)
- DB lateral raise: 6 sets (10 lb @ 10-12 reps)
- rear delts fly: 5 sets (50 lb@12-15 reps)
- cable tricep v-rope pull down: 4 sets (60 lb @10 reps)
- cable overhead tricep pulls: 4 sets (45 lb @ 10 reps)
1/9/2016
PM: stairmaster 10 mins + WT (Leg) 30 mins
- squat: 4 sets (135 lb @ 15 reps)
- hip trust: 6 sets (185 lb @ 12 reps)
我一般周末的时候gym里没啥人才照的,平时我都是早上上班前锻炼,时间短,selfie 其实很浪费时间的,我周一到周五锻炼基本上就告诉自己 no selfie,no wechat, no chit-chat, 不然这三个其实挺花时间的。
周末gym里没人,时间也不赶,我基本上每次会照,一来是臭美,哈哈,二来 每周都记录,天天看自己觉得没啥变化,可是等到几个月后对比照看到区别其实会非常motivating的。
说到selfie,我经常找个光线好的地方,把手机放在稍微低一点的位置,这样不会弄出个五五身,😄,然后用timer,3-6 秒,很方便。
Posing 的区别很大,使劲吸气收肚皮,加上各种扭,基本上照出来的效果好很多,kiri mm 你也可以试试看,多来几次就好了,你也会找到窍门的,那个角度自己看起来最好。
还有我经常会给自己workout 录像,特别是 squat 还有deadlift,因为我总觉得自己的form 不好,特别是重量上去了,看看自己的video可以知道哪里不足。 有好些照片就是video 里的screenshot,也很方便。
我也只能站着的时候看着好,一旦弯腰就很悲剧,皮会耷拉下来一坨。😄😄 而且我们这里基本上没有人只穿 sports bra 锻炼的
我去年年初用的是hydrostatic 测试,不是Dexa scan,两种测试结果出来差别很大,所以不好说到底长了多少肌肉。
2015 我的cardio 很少了,特别是下半年,一年下来肥肉非常缓慢的掉了一点,肌肉估计也就长了4,5磅,真是很不容易,我的workout 已经很多了,但是吃的方面不好,有时候吃多了,就去double session 要么 skip next meal,这些对肌肉生长都很不好的,最好就是少食多餐(5-6 meals),每顿都有一定的protein,这样constantly feed your body。 我看windeyes mm 的第二次bikini competition prep,真是觉得吃太重要的,meal plan 很大程度上决定了最后的效果。
孙妹妹是我不可企及的高度,我串门顺便灌水就好了!
☆ 发自 iPhone 华人一网 1.11.06
我们家的确有个小自行车,利用率超高的,每天都有人用,不过不是我,哈哈,爷爷和LD 每天都会骑,我以前也经常在家骑车,不过现在真是对cardio 爱不起来,在家就是各种坐各种躺,只有到了gym 里我才会打鸡血,哈哈。 你和我挺像的,在家都懒,买了估计都要闲置的,而且跑步机很占位置的!
2013 的时候公司发了个免费的jawbone,七月开始走路,20-30分钟这样,一个月打羽毛球3,4次。那个时候就是典型的生完两个娃的身材。肚子上很多肥肉,因为就是走路,效果可想而知。基本上就是莫啥效果。
2014 1月开始跑步,然后就开始看见自己的变化了,2014 前面8,9 个月基本上每周5-6 次跑步,一周一次的 类似 bodybump 的group class,那个时候就想减肥,吃上控制的比较好,虽然每天肯定超过那个神奇数字1200,但是很少乱吃别的,8,9个月就瘦下来好多。八月的时候最疯狂,我记得有的时候一天跑两次,每次6 mile, 中间还打羽毛球😄😄
9 月开始很酱油的 lift,真是很酱油,那个时候deadlift 35lb 连着做上 40个还觉得自己今天特别努力😄😄 ,那个时候完全不知道啥叫 RM, reps, PR。 后来大概10,11 月左右听了 windeyes mm,小鹿,还有catamy mm 在群里建议,开始把 leg day 搞起来,也开始看一些简单的关于weight lifting 的东西,2015 就开始比较认真的WT,每天记录自己的workout log 帮助也很大。比较容易坚持下来
~
☆ 发自 iPhone 华人一网 1.11.06
道特安mm 推荐的那本书也review 很好的!
☆ 发自 iPhone 华人一网 1.11.06
我现在跟你差不多,还好还好,穿上衣服就看不出来了哈哈,加油!!
☆ 发自 iPhone 华人一网 1.11.06
我现在135lb,30%,feeling great~~
☆ 发自 iPhone 华人一网 1.11.06
幸福mm 你肯定个子比价高吧,这个照片看起来很条顺了!腰很细啊!没有肚子
你可以试试看先热身,然后力量练习30-40分钟,最后加上cardio 20-30 分钟。 如果觉得跑步太累的话,cardio 可以试试看stairmaster,一次踩两阶楼梯,加上各种后踢侧踢,注意上半身不要晃,速度可以慢一点(我都是很慢的蜗牛速度),每一次踢腿感受臀部收紧,结束之后一样会大汗淋漓,还练臀部,😄😄
☆ 发自 iPhone 华人一网 1.11.06
☆ 发自 iPhone 华人一网 1.11.06
没威望,看不到,55555555555555555
☆ 发自 iPhone 华人一网 1.11.06
是的,一般力量半个小时以后再来cardio 的确 挺累人的,不过你想呀,前面消耗的都是糖原,半个小时后才开始燃脂,这样立马就有动力了。后面的cardio 可以慢慢加长,从10分钟开始,让身体逐渐习惯。
WT 以后跑步挺痛苦的,可以试试看椭圆机和楼梯机,我个人喜欢stairmaster,因为可以很好的激活臀部肌肉,哈哈😄😄
小鹿你去年参加了好多比赛,跑了那么多半马和全马,每一次的prep 都要花很多时间啊!那么好的成绩太赞了!!!
然后轮到我心虚了。我理论完全不行,你和喵的理论比我懂太多倍了。我就是酱油随便瞎练,乱折腾。 新人小白鼠慢慢学习琢磨折腾阶段。我WT 完全没有进步。我因为比赛,所以都是light weight high reps 的多。我替你跑全马开心!!Yay! 然后也很羡慕sun007辣妈进步那么大,看着她慢慢塑造自己的线条出来,很inspiring 也很motivating. 你们俩为了自己的目标都很努力。
我也是俩娃妈,15年刚减肥20磅,现在还是较重,130磅,计划减到120磅,也塑塑型啥的,现在身上的肉太松了,不好看。
lz你的身材就是我的标杆了。
七楼的照片是我已经锻炼差不多一年,那个时候已经瘦下来很多啦,接下来2015 主要是为了长肌肉,特别是glutes area,before/after 主要是为了对比十个月臀腿training 得变化。
mm你也很厉害,一年20磅!!!! 非常赞了!!等到脂肪低了一点,肌肉就会pop out 了 加油加油啊!!
1/10/2016: REST
1/11/2016:
AM: stairmaster 10 mins + WT (Leg) 120 mins
- squat: 4 sets (135 lb @ 12-15 reps)
- smith lunge press: 6 sets each side ( 130 lb * 2 @ 10-12 reps, 150 lb *4 @ 10 reps)
- leg press: 4 sets (315 lb @ 12 reps)
superset 1==>
- barbell high step up: 4 set each side (35 lb @ 12 reps)
- barbell shoulder press: 4 sets (35 lb @ 10 reps)
superset 2==>
- smith hip thrust with mini loop band: 6 sets ( 180 lb * 6 @ 12 reps)
- seated hip abduction: 6 sets (till failure)
superset 3==>
- cable backkicks: 3 sets each side (45 lb @ 15 reps)
- cable side kicks: 3 sets each side (20 lb @ 20 reps)
- cable v-rope tricep pull downs: 4 sets (60 lb @ 12 reps)
PM: WT (leg) 45 mins
- sumo squat: 4 sets (135 lb @ 12-15 reps)
- smith hip thrust with mini loop band: 8 sets ( 180 lb * 2 @ 12 reps, 230 lb *6 @ 10 reps)
- seated hip abduction: 6 sets (till failure)
- smith lunge press: 4 sets each side ( 130 lb * 4 @ 10 reps)
- cable v-rope tricep pull downs: 4 sets (60 lb @ 12 reps)
1/12/2016
AM: 1 mile + WT (Back/Plyos) 60 mins + 1.8 miles
- dealdlift: 12 sets [135(12reps) ->155(12reps) ->175(10) ->195(8)->215(4)->235(1)->235(2)->215(4)->195(8)->175(10)->155(10)->135(12)]
- cable wide grip lat pull down: 6 set ( 130 lb @ 10-12 reps)
- cable wide grip straight arm t-bar pull down: 6 sets (70 lb @ 12 reps)
- single arm DB bent over row: 4 sets each side (25 lb @ 10-12 reps)
- cable v-rope lat pulldown (narrow): 6 sets (110 lb @ 12 reps)
- single arm cable lat pulldown: 2 sets each side (45 lb @ 12 reps)
between sets i did plyometrics
- j umping lunges
- j umping squat
- bench hop over
PM: 0.5 mile + WT (Shoulder) 45 mins
- DB incline chest press: 4 sets (25 lb @ 8-10 reps)
- DB shoulder press: 6 sets (15 lb @ 12 reps)
- DB lateral raise: 6 sets (10 lb @ 10-12 reps)
- rear delts fly: 6 sets (50 lb@12-15 reps)
- cable tricep v-rope pull down: 4 sets (60 lb @10 reps)
- cable t-bar pull up: 4 sets (60 lb @ 10 reps)
- cable v-rope face pull-in; 4 sets (60 lb @ 10 reps)
1/13/2016
AM: stairmaster 10 mins + WT (Leg) 60 mins
- squat: 7 sets [ 115lb (15reps) -> 135 (12) -> 155 (12) -> 175(10) -> 155(12) -> 135(14) ->115(14) ]
- bulgarian split squat on smith machine: 4 sets each side (70 lb @ 12 reps)
- cable backkicks: 4 sets each side (45 lb @ 15 reps)
- cable side kicks: 4 sets each side (20 lb @ 20 reps)
- smith lunge press: 4 sets each side ( 110 lb @ 12 reps)
- kettlebell swing: 6 sets (50lb @ 20 reps)
PM: WT (Leg) 1hr
- smith lunge press: 4 sets each side ( 130 lb * 4 @ 10 reps)
- smith hip thrust with mini loop band: 6 sets ( 230 lb * 6@ 10 reps)
- seated hip abduction: 5 sets (till failure)
- cable backkicks: 4 sets each side (45 lb @ 15 reps)
- cable side kicks: 4 sets each side (20 lb @ 20 reps)
- squat: 6 sets (135 lb @ 12 reps)
- Leg press: 3 sets (345 lb @ 10 reps)
1/14/2016
AM: 1 mile + WT (Chest/Shoulder) 1 hr
- DB incline chest press: 4 sets (25 lb @ 8-10 reps)
- DB bench chest fly: 6 sets (15 lb @ 15 reps)
- DB shoulder press: 8 sets (15 lb @ 12 reps)
- DB lateral raise: 8 sets (10 lb @ 10-12 reps)
- rear delts fly: 3 sets (50 lb@12-15 reps)
1/15/2016:
AM: stairmaster 10 mins + WT (Leg) 50 mins
- Squat: 4 sets (115lb @ 15 reps)
- hip bridge: 10 sets (185lb @18 reps, 235 lb * 6@ 105reps)
- smith lunge press: 4 sets each side ( 130 lb * 4 @ 10 reps)
PM: WT (Leg) 45 mins
- Squat:11 sets [ 135lb(15 reps) -> 155 (12 reps) -> 175 (12) -> 195(8) ->215 (4) -> 195(8) -> 175 (10) - >175(10) ->155 (10) ->135(12) -> 135(12) ]
- smith lunge press: 4 sets each side ( 130 lb * 4 @ 12reps, 150 lb@ 10 reps)
- cable backkicks: 4 sets each side (45 lb @ 15 reps)
- cable side kicks: 4 sets each side (20 lb @ 20 reps)
1/16/2016
PM: 1 mile + WT (Back) 30 mins: easy workout
- Deadlift: 6 sets [ 135 lb (12 reps) -> 135 (12) -> 155(12) -> 155(12) -> 175 (12) -> 175(10) ]
- wide grip lat pull down: 3 sets (80 lb @ 10 reps)
- cable wide grip lat pulldown: 5 sets (120 lb * 2 @ 15 reps, 130 lb *3 @ 12 reps)
- cable v-rope narrow lat pulldown: 4 sets (140 lb @ 15 reps)
1/17/2016
AM: stairmaster 10 mins + WT (Leg) 30 mins
- smith hip thrust with mini loop band: 8 sets ( 160 lb * 6@ 12 reps)
- seated hip abduction: 4 sets (till failure)
- hip bridge: 2 sets (185lb @18 reps)
Too much rest today, and too much time on wechat:-(
谢谢brook mm!! 好久没看见你了呢!! 你已经很lean啦~~~
今年我要争取能够好好控制自己的diet,少食多餐小鸟胃,不要再gym 里花那么多时间事倍功半啊 😄😄😄
你屁股怎么练的呀,效果好明显
话说为啥24 fitness半夜还那么多人,真的是new year resolution吗
我也是元旦那周出去吃的多了,重了好些,减下来估计起码要三到四周!
我本身的条件不好,年纪也大了,以前肥了辣么多年,年轻的妹子们稍微努力点加,上好好控制饮食,效果肯定会更好的!
哇,你经常一天两练,难怪效果那么好。看来我还是强度不够,要继续努力。谢谢你记录的这么详细,给了我很多启发。
这个星期有点特殊的,因为工作上事情不是很多,double 特别多这周,哈哈
平时大概一周保持两次double, 周四周五,老公这两天接小孩,我就可以稍微迟一点回家。
我以前还经常中午溜出去打羽毛球,不过我的partner 跳槽鸟,莫有人和我一起打,好久没摸球拍了,不然倒是很好的cardio 啊!
mm,不过我还是要说diet 比training 重要多了,你看我去年累死累活那么多时间花在gym 里,所以我希望自己今年能够多在diet 上多控制一些,这样也可以多花点时间做点别的事情
妈呀,亮亮还是不要啊,这只是我个人的记录而已啊,每个人的goal 不一样,本身的情况也不同,我也是自己瞎搞的,很多时候都是决定于我当天的mood 和available 的器械,我也不喜欢动脑子变化,有的时候就是一个动作重复N遍😓😓😓 还是不要吧,免得误导大家啊~~~
我其实很enjoy time in the gym,要是几天不去估计真会很不舒服,哈哈~~ 对我来说 it's an escape, from everything
1/18/2016: REST
1/19/2016: being sick and not feeling well, light workout
AM: stairmaster 10 mins + WT (Leg) 30 mins
- smith lunge press: 6 sets each side ( 130 lb * 4 @ 15reps, 150 lb*2 @ 12 reps)
- goblet squat with DB: 4 sets (30 lb @ 15 reps)
- cable backkicks: 4 sets each side (45 lb @ 15 reps)
- cable side kicks: 4 sets each side (20 lb @ 20 reps)
1/20/2015:
AM: 1 mile + WT (Chest/Shoulder) 1 hr + 1 mile
- DB incline chest press: 4 sets (25 lb @ 12 reps)
- DB bench chest fly: 6 sets (15 lb * 3 @ 15 reps, 20 lb *3 @ 10-12 reps)
- DB lateral raise: 9 sets (8 lb @ 15reps)
- 45-degree barbell shoulder press: 4 sets each side (55 lb @ 15 reps)
- DB shoulder press: 4 sets (15 lb @ 12 reps)
PM: 0.5 mile warm up + WT (Shoulder) 25 mins
- DB lateral raise: 6 sets (8 lb @ 15reps)
- DB shoulder press: 6 sets (20 lb @ 12 reps)
- rear delts flys: 4 sets (50 lb @ 15 reps)
- cable v-rope tricep pull down: 4 sets (60 lb@ 12 reps)
1/21/2016:
AM: stairmaster 10 mins + WT (Leg) 65 mins
- Squat:6 sets [ 135lb * 3 (12 reps) -> 155 *3 (12 reps) ]
- box huaren.us: 4 sets(12 reps)
- kettble swing: 4 sets (50 lb @ 20 reps)
- smith hip thrust with mini loop band: 6 sets (110 lb*1 @ 15 reps, 160 lb * 5@ 12 reps)
- seated hip abduction with mini band: 5 sets (till failure)
- cable backkicks: 4 sets each side (50 lb @ 12 reps)
- cable side kicks: 4 sets each side (25 lb @ 15-20 reps)
1/22/2016:
AM: 1 mile + WT (Back) 70 mins
- deadlift: 10 sets [135(15reps) ->155(12reps) ->175(10) ->195(10)->215(4)->235(3)->235(3) ->195(6)->175(8)->135(12)]
- wide grip lat pull down: 4 sets (80 lb @ 12 reps)
- cable wide grip lat pulldown: 6 sets (120 lb * 2 @ 15 reps, 130 lb *4 @ 12 reps)
- cable wide grip straight arm t-bar pull down: 6 sets (70 lb @ 12 reps)
- cable v-rope narrow lat pulldown: 6 sets (130 lb @ 15 reps)
- barbell military press: 4 sets (35 lb @10-12 reps)
- single arm cable lat pulldown: 4 sets each side (45 lb @ 12 reps)
I tried to super set as much as possible and minimum rest
between sets i did plyometrics
- huaren.using lunges
- huaren.using squat
- bench hop over
PM: 0.5 mile + WT (Back) 70 mins
- deadlift: 8 sets [135(15reps) ->155(12reps) ->155(12) -> 175(10) ->195(8)->215(3) ->175(8)->135(12)]
- wide grip lat pull down: 4 sets (80 lb @ 12 reps)
- cable wide grip lat pulldown: 5 sets (130 lb @ 12 reps)
- cable wide grip straight arm t-bar pull down: 5sets (70 lb @ 12 reps)
- cable v-rope narrow lat pulldown: 5 sets (130 lb @ 15 reps)
- barbell military press: 3 sets (35 lb @10-12 reps)
- single arm DB bent over row: 4 sets each side (30 lb *3 @ 10-12 reps, 25 lb * 1@12 reps)
1/23/2016
AM: stairmaster 10 mins + WT (Leg) 25 mins
- smith hip thrust: 7 sets (160 lb * 5@ 12 -15 reps)
- single leg BB deadlift: 2 sets each side (45 lb @ 12 reps)
1/24/2016
AM: stairmaster 10 mins + WT (Leg) 50 mins
- squat: 5 sets (115 @ 12-15 reps)
- Barbell hip bridge: 6 sets (185 lb @ 15-20 reps)
- high step up: 3 sets each side (15 reps @ bodyweight)
- hip thrust: 4 sets (135 lb * 2 @ 15 reps, 185 *2 @ 12 reps)
- cable backkicks: 4 sets each side (50 lb @ 12 reps)
- cable side kicks: 4 sets each side (25 lb @ 15-20 reps)
150 lb*2 @ 12 reps
☆ 发自 iPhone 华人一网 1.11.06
☆ 发自 iPhone 华人一网 1.11.06
upper body day 我休息的时间会短一点。有的时候干脆就做plyometrics,这样可以保持心率稍微高一点。
最近我也喜欢做super set,就是两三个不同的动作之间不休息,连着做,这样比较节约时间,但是可能重量会少一点。然后连续做完所有的动作后再休息一分半的样子。
最后结束的时候,我有的时候做drop set,就是完全不休息连着做,一个重量做到举不动为止,马上换小一点的重量接着 till failure,一直弄它三四个不同的重量burn out,然后感觉自己快废掉了,我就收拾东西走人了,😄😄😄
☆ 发自 iPhone 华人一网 1.11.06
1. 一周起码6天要吃得as scheduled,按照算好的分量吃;
2. 一周最多cheat一天,当天最多cheat两顿,cheat定义是大口吃肉+大碗吃饭;
3. 训练就不多说了,反正按照健美路数走,这方面美眉你是老司机,请多带带我;
4. 睡觉之前把除了fitbit之外的一切电子设备远离卧室,至少睡7h;
5. 心态调好,不为下降的力量&cheat后的体重而哀怨;
6. 规律测量围度,根据围度调整计划。
7. 如果一旦出现意外的胃口失控,接受现实,绝对不能克扣之后的饮食,也不能为了消耗热量就多加session。总之,多出来的糖原,至少可以给肌肉和神经一个pump,由他去。
有补充吗?
mm我觉得你说的很好啊!很全面啦👍👍👍
睡觉那一条我真的很挫,因为觉得孩子睡着以后,总算是我自己的时间,就老是熬夜,然后白天困的不行就喝茶,最近还开始喝咖啡,鄙视我自己一个😓😓
cheat day ruins whole week of efforts !! cheat meal 还是可以的,但是就算cheat meal 也不能无止尽的吃,吃到差不多就要停了,不过这些都说起来容易,执行起来好难啊!
不cheat的我就很难坚持diet下去,心情变好差,要暴食的前奏。
所以我一周里规划好一个brunch,专门cheat,吃炖肉和糙米饭,吃到饱。啊!特别满足!这顿过了就恢复正常饮食,安安心心该吃西兰花就吃西兰花,该吃鸡胸就吃鸡胸。
作为一个compensate的战略,每周的cheat meal第二天我训练volume最高的蹲拉。
diet我有个中肯的建议:
中餐吃蒸菜。
只有蒸菜才最忠于称量过的食材。炒菜太不准确了,特别是调料的热量。
蒸菜时,ingredients都用scale量好,调料也量过。
我自己有个excel专门做饮食安排,里面是我长年累月记录的各种食材的macro和热量。
我用这个excel排一周的meal,计算每顿的macro和热量。
自己做的东西比商业软件好用。
比方说,我把训练前后的碳水都着重地加入了,之后越接近晚上,每个meal里的碳水越低。这是结合了“框式”和“倒金字塔式”的碳水安排。
diet的tricks我是从这本书里学的: Burn the Fat, Feed the Muscle, by Tom Venuto。
http://www.amazon.com/Burn-Fat-Feed-Muscle-Transform/dp/0804137846/ref=sr_1_1?s=books&ie=UTF8&qid=1453361698&sr=1-1&keywords=burn+the+fat+feed+the+muscle
Burn the fat, feed the muscle 这本书我也有~~~我有PDF 版本,google 到的,哈哈哈哈~~我还么没有怎么看,忘记author 的approach 了。我还是支持cheat meal 的,cheat 一整天我就不怎么支持。 不过美女不健美比赛,也没有很具体的goal,Cheat day 也ok 拉。就像你说的,cheat 的前后训练,比如 cheat meal 之前练大肌肉群 ,cheat meal 之后也练大肌肉群。 这样可以减少damage ,也可以帮助你的肌肉gain. 或者cheat 之前后练你觉得最lacking 的Body part 。 cheat meal is encouraged.
同意你的睡眠超级重要,我觉得睡眠不足毁所有,很影响整个人的精神状态,messed up 你的荷尔蒙,你的mood ,你的energy level,让你有craving。 我都是尽量逼自己睡够7小时。你其他说的都挺好的。顺便佩服你powerlifting!!!就像你说的,两手都要硬很难。一般练 bodybuilding 的时候都相对light weight high reps, 练 powerlifting 就相反了。两个很难同时进步。 instagram 上还蛮多bikini competitor 又powerlifting 又bikini的。
关于赠肌的同时减脂,这个在我两次比赛都有发生。都是第一个月吃的carb 还比较高的时候,我会增2~3磅的肌肉的同时然后减3~4磅的脂肪,所以体重秤变化不大,但是整个人就lean 了一点。我一个月做一次 DXA scan 来monitor 我的进展。后期第2和第3个月的时候,carb 慢慢递减,有氧慢慢多,那么是继续减脂,但是肌肉就增得慢,或者不增。 第一次备赛的时候经常skip meal 也经常多做有氧来compensate cheat,就消耗掉了3磅肌肉,才减了1磅脂肪。那个是一个教训也是一个learning experience。 第二次备赛我即使cheat 了也不skip meal,尽量确保 protein meal 在,有氧不会多做。所以我那个时候没有掉肌肉。所以整个prep 有增肌和刷脂同时进行。 It's possible。 不过我prep 的目标还是刷脂,赠肌只是bonus 。我真的要集中赠肌的话,肯定会多吃carb,比较focus 赠肌。 蛮多备赛的人也是赠肌刷脂,当然要看你的饮食结构了。
☆ 发自 iPhone 华人一网 1.11.06
是的,我现在处于猫三天狗三天的状态,不过比起以前好多了,过一天算一天,那天老老实实吃 那也就算胜利,变化也要慢慢来,不然太容易爆了。
鸡胸啃了有几个月了吧,也觉得习惯了,现在周末也尽量减少出去吃,以前特别爱吃川菜,现在很少去了。
我今年的目标之一就是戒掉奶茶,实在馋了,就自己在家做,其实还挺健康的,就是茶和牛奶还有stevia,喝起来当然比起家门口的奶茶店差远了,不过聊胜于无啊。
我睡的很迟,晚上会特别容易有craving, 我现在十点左右,就是3oz 鸡胸 0.5-1 cup 西兰花加上costco 的chicken soup base 煮汤,然后BCAA,吃了个水饱,就好很多!可以撑到睡觉,不过其实最好就是11,12点以前滚上床,就不用吃了
睡眠还行,一天7个小时应该有的,就是偶尔会噩梦惊醒或者被娃闹醒,再回炉一会儿。晚11点之前基本保证。
一天只吃两顿,主要面食。。。这是我唯一的死穴!
☆ 发自 iPhone 华人一网 1.11.06
☆ 发自 iPhone 华人一网 1.11.06