Well, at your level a coach is less about watching the form, but more observing your movement pattern to design exercises that specially help you to improve - maybe its a pulse method touch up, or prolonged movement so you get more work from lesser weights, work on stablizer muscles to improve functional moves. Mine was able to get me to perform only 4 push up only for 3 sets (once a week) to a much better deeper push up, something unseen in group fitness where they cheer you on for 36 pushup/session.
其实我还是挺开心和现在的 coach Jenny练,因为她 确实很push 我超过我的comfort level拉。你知道我平时都很酱油的, 和她练,经常被push beyond failure. 经常对话是,"I don't think I can lift that much weight, I've never lift that heavy before, is that for one rep?" 她老人家说,"8! I won't give it to you if I didn't think you can lift it". 不过她肯定都会帮我助力,所以我的strength 有提高。Anyway,除非你希望有人在你面前直接 push 你,要不面对面的coach 其实不是很重要 。
Well, at your level a coach is less about watching the form, but more observing your movement pattern to design exercises that specially help you to improve - maybe its a pulse method touch up, or prolonged movement so you get more work from lesser weights, work on stablizer muscles to improve functional moves. Mine was able to get me to perform only 4 push up only for 3 sets (once a week) to a much better deeper push up, something unseen in group fitness where they cheer you on for 36 pushup/session. flyingplate 发表于 1/23/2016 1:14:51 AM
其实我还是挺开心和现在的 coach Jenny练,因为她 确实很push 我超过我的comfort level拉。你知道我平时都很酱油的, 和她练,经常被push beyond failure. 经常对话是,"I don't think I can lift that much weight, I've never lift that heavy before, is that for one rep?" 她老人家说,"8! I won't give it to you if I didn't think you can lift it". 不过她肯定都会帮我助力,所以我的strength 有提高。Anyway,除非你希望有人在你面前直接 push 你,要不面对面的coach 其实不是很重要 。 windeyes6 发表于 1/23/2016 3:25:51 AM
多谢!!mark~~~
我下周希望能去你说的那个ifbb pro seminar看看怎样,实在找不到好的local 教练,我就像Kim 老头效忠了,哈哈~~
里面有一段Steve 提到 bodybuilding physique competitor 哪怕是男生 的很少heavy deads/squat,因为他们也不想腰太粗,或者core 太厚,我本来还以为只有female competitor 有这个concern呢,for male physique competitor, they also need to diet harder!😄😄😄
我自己从来没有试过CF, 不过好像crossfitter 似乎真的不care how they look,video里的姑娘Brook 也是很有名的, 脸蛋很可爱的,不过她的body type 真是喜欢不起来,好man啊,太不feminine 了。
I get a perfectly good workout with 25lb, give it a 3-5 second pulse on the top, and reduce speed when lowering down. never completely relax in the process.
I get a perfectly good workout with 25lb, give it a 3-5 second pulse on the top, and reduce speed when lowering down. never completely relax in the process. flyingplate 发表于 2/2/2016 1:23:10 PM
2/5/2016 AM: stair master 10 mins + WT (Leg) 25 mins + stair master 15 mins - Squat: 6 sets (115*2 @ 15 reps, 135 lb * 4 @ 15 reps) - kettle bell swing: 4 sets (50 lb @ 20 reps) - bulgarian split squat: 2 sets each side (20 lb per side @ 10 reps)
PM: stair master 10 mins + WT (Leg) 60 mins - Leg press: 4 sets (325 lb @ 12 reps) - smith lunge press: 6 sets each side (160 lb @ 12 reps) - smith hip thrust: 5 sets (160 lb @ 15 reps) - seated hip abductor with mini band : 4 sets - cable back-kicks: 3 sets each side (45 lb @15 reps) - cable side kicks: 3 sets each side (25 lb @ 15 reps)
2/6/2016 AM: 0.5 mile + WT(Back/Plyos) 60 mins - sumo dealdlift: 6 sets [135(15reps)] - cable wide grip lat pull down: 6 set ( 130 lb @ 12 reps) - cable wide grip straight arm t-bar pull down: 6 sets (60 lb @ 12 reps) - single arm DB bent over row: 4 sets each side (30 lb * 2 @ 12 reps, 35 lb @ 10 reps, 40 lb @ 10 reps) btw sets i did plyometrics: huaren.using squat, huaren.using skaters, bench hop over etc
2/7/2016 PM: stair master 10 mins + WT (Leg) 35 mins - smith hip thrust: 10 sets (160 lb *2 @ 12 reps, 130 lb * 8 @ 12-15 reps) - seated hip abductor with mini band : 8 sets - smith lunge press: 4 sets each side (110 lb @ 12 reps)
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p.s windeyes mm 也买了六七条,哈哈哈哈~~~
如果总摄入量一样,面食真的比非面食更damaging吗?我虽然喜欢吃面食,但是一般只有出去吃饭才吃吃,因为家里阿姨不太会做。但是最近过年嘛,买了最喜欢的黄糯米红糖花生馅的元宵,每天早上一碗 都不敢想这个卡路里得有多高啊。。。
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现在这个鸡胸糊糊灌进去,我放的水比较多,如果觉得饿我就多放蔬菜,两碗下来肚子就鼓了,再来杯甜的BCAA,觉得还挺幸福的,哈哈~~~
我不知道你有没有注意过influx 裤子,料子很像的,不过zone in 很紧,有些人需要size up,我觉得还好。
我是不敢这样吃的,一大早稀饭一碗的话,血糖起码要220 以上的。
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放点生姜倒是好主意!加上我的stevia ,辣么一大箱,
我最近经常蹲点jcrew,买了好些便宜货,wool pencil skirt 才25, silk blouse 24,小农觉得很合算啊~~
我怀孕的时候 碳水不仅这样吃 而且量更大 我说一次吃6个肉包子不是玩笑话,是很认真的 就这样 血糖测验一次过 数值正常得不能再正常 100出头好像 140是界限,对吧?
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真是羡慕你,我就是想吃也不敢吃啊,第二次怀孕医生看我很可怜,就给我开了insulin,扎在肚子上的那种,说如果我有去party 之前想多吃点的话,可以提前在肚子上扎一针,就能多吃点
我大概花了5,6年才适应现在的diet。莫有白米白面。就是啃啃全麦面包,quinoa,steel cut oatmeal,还有别的粗粮之类的,量也不多。
你可以试试看适量少吃一点carb,多加一点蔬菜和protein,不要一下子push自己太厉害,因为那样基本上没办法坚持。慢慢来,比如原来两碗,现在一碗半。
每个人的身体情况不一样,我也不敢乱说啊。 你可以问问看你的trainer 能不能给你meal plan guide
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这个说的太好了,
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是的,幸福mm 的这个教练有点不靠谱啊! 30分钟其实不长的,还cut 到20 分钟,随便两三组动作就没了。幸福mm 你要不提意见,起码这个30分钟应该实打实给你保证啊!
jcrew 我基本不买原价的,因为后面基本上都会打折啊! 小农我好像除了lululemon 经常买原价的,其他一切牌子专心等打折,铁公鸡,哈哈~~
这个真是不容易的,特别你如果很爱吃淀粉制品,慢慢来啦,慢慢调整饮食结构。
估计要是让你不吃你会非常非常cranky的,然后两天会爆的,至少我以前经常这样,哈哈~~慢慢来啦,
这个颜色很好看,我因为有一条一模一样颜色的influx crops,所以没有买。不过捏,听你通风报信,晚上没有忍住买了一条灰色的,七条啦,我疯了!!!
mm不敢担😓😓
我理论知识太差了,就是自己瞎搞,脑子已经废成渣渣,完全没法静下心来看书系统学习,哈哈。希望今年能够马上找到个好一点的local coach 跟着练!
板上好多姑娘很厉害的,我就跟着学习各种tips,每个人都有这个过程的呀!
还有jcrew和我八字不合,我不太敢上网买。
我其实最想找kim oddo/team edge 那种,可惜都在LA,只能 online。 windeyes mm 帮我locate 到一个local ifbb bikini pro,我会先问问情况,去一下她的seminar 看看如何。
要是能够一周练一次就很好了。我都是自己瞎搞的,估计form 啥的都很不行的。
脑子坏掉的时候就在弄香肠之类的😄😄
你也知道我特意从Kim Oddo 换到Jenny worth, 主要还是我想有面对面的 support 和 teammate。在比赛的时候认识了很多 bikini competitors, 大家都一拍即合,聊不完的共同话题,都希望可以一起workout,所以我才觉得这次prep 我应该换一个team support environment,这样可以有其他 teammate 和我一起度过,共同打气, keep me accountable 不过也不要忘记了,我们同时也是竞争对手, 哈哈哈 ~~~还有就是我希望教练亲自面对我,我会比较乖一点 。
Coach 即使会给你一些tips,也不一定会很仔细地去纠正你的form,他们还是想你完成规定的reps。这是我经历过几个PT, coaches 还有我自己的经验。 我教我朋友的时候, 我肯定会告诉她正确form 如何, 但是她就打死都不get it,那么我也不会强求,只要她完成,然后不受伤,就了事。或者我直接放弃说做其他的,哈哈哈 ~~~ 我发现一些coach 和 PT 也是这么训练其他人。所以你不要太纠结找一个coach 来纠正你的form, 真的。而且 每个 coach 对于什么form 才是正确的都有自己的想法。 而且其实像你应该form 不错了。
其实我还是挺开心和现在的 coach Jenny练,因为她 确实很push 我超过我的comfort level拉。你知道我平时都很酱油的, 和她练,经常被push beyond failure. 经常对话是,"I don't think I can lift that much weight, I've never lift that heavy before, is that for one rep?" 她老人家说,"8! I won't give it to you if I didn't think you can lift it". 不过她肯定都会帮我助力,所以我的strength 有提高。Anyway,除非你希望有人在你面前直接 push 你,要不面对面的coach 其实不是很重要 。
多谢!!mark~~~
我下周希望能去你说的那个ifbb pro seminar看看怎样,实在找不到好的local 教练,我就像Kim 老头效忠了,哈哈~~
我知道我自己估计到时候会唧唧歪歪,抱怨饮食,哈哈,不过嘛,总要push 一下自己,慢慢改掉坏习惯
里面有一段Steve 提到 bodybuilding physique competitor 哪怕是男生 的很少heavy deads/squat,因为他们也不想腰太粗,或者core 太厚,我本来还以为只有female competitor 有这个concern呢,for male physique competitor, they also need to diet harder!😄😄😄
我自己从来没有试过CF, 不过好像crossfitter 似乎真的不care how they look,video里的姑娘Brook 也是很有名的, 脸蛋很可爱的,不过她的body type 真是喜欢不起来,好man啊,太不feminine 了。
我经常看这种fitness icon V-log打发时间,很有意思,也学到很多东西,tips。比如这个video 的结尾steve 教大家做overhead tricep extension 的时候要注意手腕的位置和方向,
p.s. Steve 很帅,养眼,哈哈~~
~~
1/25/2016
AM: 0.5 mile + WT (Chest/Shoulder) 40 minsl + 10 mins treadmill
- DB bench chest press: 4 sets (25 lb *2 @ 12 reps, 30 lb *2 @ 10-12reps)
- DB bench chest fly: 4 sets (15 lb * 3 @ 15 reps, 20 lb *1 @ 10-12 reps)
- DB lateral raise: 8 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)
1/26/2016
AM: glutes activation with band 5 mins + WT (Leg) 50 mins
- smith lunge press: 4 sets each side ( 110 lb * 1 @ 15reps, 130 lb*3 @ 12 reps)
- high step up: 4 sets each side (35 lb @ 15 reps )
- barbell should press: 4 sets (35 lb @ 10 reps)
- cable backkicks: 4 sets each side (45 lb @ 15 reps)
- cable side kicks: 4 sets each side (25 lb @ 15-20 reps)
1/27/2016
PM: 1 mile + WT (Back) 70 mins
- deadlift: 10 sets [135(15reps) ->185(12reps) ->185(12) -> 205(6) ->185(8) -> 155(12) -> 155(12) -> 155(12) -> 135(15) -> 135(15) ]
- weighted back extension: 3 sets (45 lb @ 12 -15 reps) with 3 seconds hold on the top
- cable wide grip lat pulldown: 6 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)
- single arm DB lat pull down: 4 sets each side (45 lb @ 12 reps)
between sets i did plyometrics
- huaren.using skater
- huaren.using squat
1/28/2016
AM: stairmaster 10 mins + WT (Leg) 60 mins
- smith lunge press: 4 sets each side ( 110 lb * 1 @ 15reps, 130 lb*3 @ 12 reps)
- smith hip thrust with mini loop band: 6 sets (160 lb @ 12 reps)
- seated hip abduction with mini band: 5 sets (till failure)
- kettble swing: 4 sets (50 lb @ 20 reps)
- cable backkicks: 4 sets each side (45 lb @ 12-15 reps)
- cable side kicks: 4 sets each side (25 lb @ 15-20 reps)
1/29/2016
AM: 0.5 mile + WT (Chest/Shoulder) 50 mins + 10 mins treadmill
- inclined DB bench chest press: 4 sets (25 lb @ 12 reps)
- inclined DB bench chest fly: 4 sets (15 lb * 3 @ 15 -20 reps, 20 lb *1 @ 12 reps)
- DB lateral raise: 8 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)
- cable v-rope tricep pulldown:2 sets (60 lb @ 15 reps)
对了kim 老头你会买哪个package? 等更新。
亲爱的,教练这事八字还没一撇呢,我估计只能弄个8周的prep,时间太长我受不了的,加上家里有老人小孩,diet 其实很不容易follow coach instruction的,而且我肯定会唧唧歪歪很cranky的,自己先搞搞,8周差不多了,估计是我的上限,哈哈~~~
是的,我已经不止一次看到说不要heavy reads/squat,不然容易 thicker core/lower back, 不过每次DL的时候我会忍不住想加,哈哈~~~
亲爱的,教练这事八字还没一撇呢,我估计只能弄个8周的prep,时间太长我受不了的,加上家里有老人小孩,diet 其实很不容易follow coach instruction的,而且我肯定会唧唧歪歪很cranky的,自己先搞搞,8周差不多了,估计是我的上限,哈哈~~~
是的,我已经不止一次看到说不要heavy reads/squat,不然容易 thicker core/lower back, 不过每次DL的时候我会忍不住想加,哈哈~~~
我以前刚刚开始也是担心大块肌肉,现在才发现太难长了。
我刚刚开始的时候DL才40磅好久呢,每个人都有个开始的过程啊,而且重量大对肌肉的生长不一定是最好的呀,我只是自己喜欢而已,现在也是提醒自己不要太多heavy deads/squats
你们家宝宝还小,不知道mm 你还有没有在nursing,要锻炼其实很不方便的,mm已经很好了!这么快就可以恢复太赞了!! mm 可以根据自己的情况慢慢加,注意不要受伤,安全第一😄
我经常在想要是能早点觉悟开始workout seriously 该有多好😄😄~~
草牛一枚。喂了4个半月就没了然后就段了。看你的帖子真是太受教育了。
我也是就是自己在瞎搞,但愿过一两个月开始跟coach 以后会好一点!
不过我现阶段真是很enjoy my gym time ,好像自从开始认真举铁以后workout 对我来说就是很 addicting的。
这几天的snack 改成 sliced chicken breast with garlic salt!不用加热,一小盒子大概3.5oz 左右,切成薄片可以慢慢吃,增加俺的满足感😄,坐在cube 里吃也比一大块鸡胸方便,下午四点多的时候吃一盒,配上BCAA,有甜有咸,对我来说还挺开心的。
有的时候不喝BCAA 的话,我就在水里加几块柠檬,放点stevia,也挺好喝的
我现在越来越觉得这就是场 mental game!if u wanna get leaner, diet harder!
爱马,不能同意你更多!!!!
workout 其实很开心的, dieting 就完全不一样了!
~~~
我现在也是越来越觉得跑步 痛苦,哈哈~~~~ mm你的酸痛,过两天就好了,这样push 自己几次,很快就习惯了,不过不要受伤倒是真的!
我们的小gym 里没有这个machine,我就用band 做,也很喜欢这个isolation exercise!
才90磅。我菜的都不好意思回帖。现在看到个更菜的......心里那个美的啊
菜鸟的人生就是要在更菜的人身上找自信
我也是。以前我有多爱有氧。zumba, trampoline, 啥啥的(老年痴呆失忆)连3节一点问题都没有。
现在做个10分钟,我就嘟囔,身上热了,够了吧
我最近控制不住吃,进来看了,就心定了。牛人也这样的。
不过吃的真是很不容易,每天都在天人交战中,加上家里有小孩和老人,更加不容易。特别是晚上,我是夜猫子,睡的很迟,到了晚上意志力涣散~~
但是他们家的thermal 系列就完全不会有see through 的问题,我有一条thermal crops,在gym里穿做WT 也不觉得很热。
beats 的wireless solo 是Apple 内部员工帮我买的,当时是25% off好像,两百多吧。 跑步不太适合,因为汗很多,做WT 倒是不错,但是如果你做bench chest press 这种完全要躺下来的动作,有的时候会掉。其他时候都很不错。因为我基本上工作日workout 时间比较紧,我基本上不和别人说话聊天,所以带着个大耳机就是生人勿近的意思,哈哈~~
我也觉得这个耳机有点大,本来出汗就多,这个一盖上耳朵更热吧。而且gym也是上上下下的运动估计也容易掉下来。看来还是要买耳塞型的
是的,头上汗多的姑娘,我觉得可能还是那种挂在耳朵上的比较凉快点啊。
不要买那种塞进耳朵的,比较容易掉的,能够挂在耳朵上的那种比较好。
https://www.instagram.com/therock/
very very inspiring, 几乎每天早上4:30 准时cardio,而且他也很funny,非常喜欢!
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☆ 发自 iPhone 华人一网 1.11.06
也还是有点小贵的 !
~~
最近饿了啃这个 公司厨房的 大家觉得可行否
作为snack 还不错啊,20g protein,sugar 也不算很高,这个牌子好吃么?
2/1/2016
AM: stair master 10 mins + WT (Leg) 1 hr
- Squat: 6 sets (135 lb @ 15 reps)
- box huaren.us: 4 sets (12 reps)
- kettlebell swing: 6 sets (50 lb @ 20 reps)
- smith hip thrust: 8 sets (180 lb * 6 @ 12-15 reps, 160 lb *2 @ 15 reps)
- seated hip abductor with mini band : 6 sets
PM: WT(shoulder/chest) 30 mins
- inclined DB chest press: 4 sets (25 lb @ 12 reps)
- DB lateral raises: 4 sets (10 lb * 2 @ 12 reps, 8 lb *2 @ 15 reps)
- incline DB chest fly: 4 sets (20 lb *2 @ 12 reps, 15 lb * 2 @ 12 reps)
- shoulder press: 4 sets (20 lb *3 @ 10 reps, 15 lb * 1 @ 12reps)
2/2/2016: YAY, i got new PR on DL today, 215 with 10 reps and followed by 245lb@ 1 rep !
AM: 0.5 mile + Back (60) mins
- dealdlift: 12 sets [135(15reps) ->155(15reps) ->175(12) ->195(10)->215(10)->235(2)->245(1)->215(6)->195(10)->175(10)->155(12)->135(15) ]
- cable wide grip lat pull down: 4 set ( 130 lb @ 12 reps)
- cable wide grip straight arm t-bar pull down: 6 sets (60 lb @ 12 reps)
- cable v-rope lat pulldown (narrow): 4 sets (120 lb @ 12 reps)
- cable v-rope lat pulldown (wide/straight arm): 3 sets (60 lb @ 10 reps)
- single arm cable lat pulldown: 2 sets each side (45 lb @ 12 reps)
-cable T-bar tricep pushdown : 3 set ( 60 lb @ 10 reps)
2/3/2016
AM: stair master 10 mins + WT (Leg) 1 hr
- Squat: 5 sets (115*1 @ 15 reps, 135 lb * 4 @ 15 reps)
- smith lunge press: 6 sets each side (160 lb *3 @ 12 reps, 180 lb * 2 @ 12 reps, 200 lb @ 10 reps)
- smith hip thrust: 7 sets (180 lb * 5 @ 12-15 reps, 160 lb *2 @ 15 reps)
- seated hip abductor with mini band : 6 sets
- cable back-kicks: 3 sets each side (45 lb @15 reps)
- cable side kicks: 3 sets each side (25 lb @ 15 reps)
2/4/2016
AM: 1.5 mile + WT (Chest/Shoulder) 65 mins + 0.5 mile
- incline DB chest press: 4 sets (25 lb @ 15 reps)
- incline DB bench chest fly: 4 sets (15 lb @ 15 reps)
- around the world DB raises: 6 sets (8 lb @ 10-12 reps)
- 45 degree barbell shoulder press: 4 sets each side (55 lb @ 15 reps)
- DB shoulder press: 6 sets (20 lb *4 @ 10-12 reps, 15 lb * 2 @ 12 reps)
- DB lateral raise: 6 sets (8 lb @ 12 reps)
- rear delts fly: 4 sets (50 lb@12-15 reps)
PM: 1 mile + WT (Chest/Shoulder/Triceps) 45 mins + stair master 20 mins
- incline DB chest press: 4 sets (25 lb @ 15 reps)
- DB bench chest fly: 6 sets (15 lb @ 15 reps)
- DB shoulder press: 6 sets (20 lb @ 10 reps)
- cable v-rope tricep push down: 5 sets (55 lb @ 12-15 reps)
- cable T-bar tricep push down: 5 sets (55lb@12 reps)
- cable v-rope over head tricep pull: 5 sets (45 lb @ 15 reps)
2/5/2016
AM: stair master 10 mins + WT (Leg) 25 mins + stair master 15 mins
- Squat: 6 sets (115*2 @ 15 reps, 135 lb * 4 @ 15 reps)
- kettle bell swing: 4 sets (50 lb @ 20 reps)
- bulgarian split squat: 2 sets each side (20 lb per side @ 10 reps)
PM: stair master 10 mins + WT (Leg) 60 mins
- Leg press: 4 sets (325 lb @ 12 reps)
- smith lunge press: 6 sets each side (160 lb @ 12 reps)
- smith hip thrust: 5 sets (160 lb @ 15 reps)
- seated hip abductor with mini band : 4 sets
- cable back-kicks: 3 sets each side (45 lb @15 reps)
- cable side kicks: 3 sets each side (25 lb @ 15 reps)
2/6/2016
AM: 0.5 mile + WT(Back/Plyos) 60 mins
- sumo dealdlift: 6 sets [135(15reps)]
- cable wide grip lat pull down: 6 set ( 130 lb @ 12 reps)
- cable wide grip straight arm t-bar pull down: 6 sets (60 lb @ 12 reps)
- single arm DB bent over row: 4 sets each side (30 lb * 2 @ 12 reps, 35 lb @ 10 reps, 40 lb @ 10 reps)
btw sets i did plyometrics: huaren.using squat, huaren.using skaters, bench hop over etc
2/7/2016
PM: stair master 10 mins + WT (Leg) 35 mins
- smith hip thrust: 10 sets (160 lb *2 @ 12 reps, 130 lb * 8 @ 12-15 reps)
- seated hip abductor with mini band : 8 sets
- smith lunge press: 4 sets each side (110 lb @ 12 reps)
too much time wasted on cellphone today !:-(
而且jerky,highly processed。
不过健美的思路确实是雕塑形体最快的。
我有时间了会再仔细读一遍Bret的书,确实太长了。
臀中肌的增长跟不上肩部,现在随着腰围下降,我的体型开始接近男性倒三角了。晕死。