减脂六周对比图,2017strong curve健身日志

i
icemm2010
楼主 (北美华人网)
买了strong curve这本书很久了,却一直没有坚持跟着书里的program联系,
看了windeyes6激励人心的帖子,又激起我健身的斗志,

新的一年2017开始,一定要练完strong curve.
strong curve里面有四个program, 分别是beginnings program for beginners, Goddess program for advanced lifters, bodyweight program(at home 在家练习的)和 glutes program(lower body only), 每个program都需要12周完成. 每个program里面,每四周的练习动作都有变化。

现在我从beginnings program开始,我会贴出书里列出的练习表,供有兴趣的mm们参考。
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12周strong curve做完阶段小结(4/24/2017

七分吃三分练,真是硬道理,做了12周的strong curve beginner program,力量加强了很多,而且对各种新的动作也熟悉了,臀围确实从35‘’长到了36‘’,但是吃的还不够干净,所以体脂还是比较高

为了即将来临的夏天,接下来三个月准备进行减脂计划

本人身高170cm,体型一直是水桶,没腰没屁股,现在体重138磅,腰围28.5‘’,臀围36.5‘’,希望三个月内能减到130磅吧

计划每天摄入1500大卡,运动继续strong curve beginner program里面第三套练习(week9-week12),目标在保持原来的训练重量,不再冲击加大重量

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4周减脂小结(5/22/2017):

四周过去,今天上午体重129磅,腰围27'',臀围36'',这段成果比较满意,说说心得:

吃:strong curve书里也讲到减脂期间,摄入卡路里数是:体重*11,比如我之前138*11=1518。我每天吃的在1500大卡之内,而且要吃高蛋白,低碳水。我每天蛋白要至少保证60g。一定不要吃得太少,否则身体会消耗肌肉,而不是脂肪。

练:减脂的时候会损失肌肉,减脂期间一定要保证力量训练,这样会最大程度的保持肌肉,cardio只推荐HIIT,其他的都会消耗肌肉,我就基本没有做cardio。我本身体型直筒,胖了就成苹果,我就想把臀围练大,现在腰围减小1.5'', 臀围只小了0.5'',还是比较满意的吧。

睡:一定要保持8小时睡眠,早睡早睡早睡,重要事情说三遍。睡得好第二天训练明显力量更好

下一步的四周目标是接续减脂到125磅,大家一起努力吧。---------------------------------------------------------------------------------------
Jun 1st: 减脂第六周了,发个今天照的对比图,激励一下自己

六周前



今天

i
icemm2010
2 楼


week 1: Jan17-Jan20

Jan17: day 1

1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 15lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 15lbs, 12*3
5. dumbbell Romanian deadlift, 22.5lbs, 12*3
6. side lying abductions, 30*1 each side
7. front plank, 40sec *1
8. side plank from knees 60sec *1 each side
i
icemm2010
3 楼

Jan 18: week1 day2
1. bodyweight foot elevated single-leg glute bridge 20*3
2. assisted pull up, 60lbs, 12*1, 8*2
3. bodyweight step up, 20*3 each side
4. dumbbell standing overhead press, 12.5lbs, 12*3
5. good morning, 33lbs, 20*3
6. side lying clam 30*1 each side
7. crunch 30*1
8. side crunch 30*1 each side
d
desktop
4 楼
回复 3楼icemm2010的帖子

加油!
i
icemm2010
5 楼
为什么图片上传会旋转90度啊? 谁能教教我怎么把图片转回去啊!
b
bigborn
6 楼
回复 1楼icemm2010的帖子

赞!加油!多谢mm分享!
w
whitetigress
7 楼
加油!
i
icemm2010
8 楼


Jan 19, week1 day 3
1. shoulder-elevated glute march 60sec *3
2. cable column, 50lbs, 12*3
3. bodyweight squat 20*3
4. dumbbell incline press, 15lbs, 12*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. RKC plank 30sec *1
8. rope horizontal chop 10lbs, 12*2 each side
v
violetgirl
9 楼
回复 1楼icemm2010的帖子

谢谢楼主,加油贴!我们跟着练!
q
quartermaster
10 楼
加油! 继续上贴。
y
yshe
11 楼
mm,你是三组连着做, 还是弄个super set, 一个动作先做一遍,然后再做。
i
icemm2010
12 楼
mm,你是三组连着做, 还是弄个super set, 一个动作先做一遍,然后再做。
yshe 发表于 1/20/2017 2:13:34 PM
strong curve里面,在图片里的动作下有标注A1, A2, B1,和B2.  A1和A2是super set, B1和B2是super set, 其他的是每个动作后继续下一个动作。

另外,一定要按照图片里面安排的顺序做动作, 就是A1, A2, B1, B2, 然后其他,这个训练安排的目的是最大程度的锻炼到臀部的肌肉。
i
icemm2010
13 楼
Jan 20, week 1 day 4

40 min HIIT
l
littleid
14 楼
哇,每天都训练啊
D
DreamingDoll
15 楼
进来给楼主加油!!!
i
icemm2010
16 楼
week 2: Jan23-Jan27
Jan23: day 1

1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 17.5lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 15lbs, 12*3
5. dumbbell Romanian deadlift, 22.5lbs, 20*3
6. side lying abductions, 30*1 each side
7. front plank, 40sec *1
8. side plank from knees 60sec *1 each side
依意
17 楼
谢谢分享,加油!希望能来秀结果
g
ggtest
18 楼
谢谢 mark
w
wchippo
19 楼
我只是弱弱的问问,贴图这个有没有copy right的问题。
i
icemm2010
20 楼
Jan 25: week2 day2
1. bodyweight foot elevated single-leg glute bridge 20*3
2. assisted pull up, 60lbs, 12*1, 8*2
3. bodyweight  step up, 20*3 each side
4. dumbbell standing overhead press, 12.5lbs, 12*3
5. good morning, 33lbs, 20*3
6. side lying clam 30*1 each side
7. crunch 30*1
m
mouse000
21 楼
刚借到这本书, 今晚在读, 准备明天开始试试看。  有这个贴太好了, 有问题可以随时交流。
仔细看了所有 workout A, B &C, 整套做完花不了多少时间啊, 就是加上warm up, 估计连30分钟都不到。  请问楼主你还另加其它的运动吗? 这个运动量对我肯定不够啊, 每天还的另加HIIT�。
吐槽一下这本书怎么连开始的content和最后的index都没有, 找个动作很费时间。 远不如Todd Durkin 的 The Impact Body Plan讲的清楚。
i
icemm2010
22 楼
刚借到这本书, 今晚在读, 准备明天开始试试看。  有这个贴太好了, 有问题可以随时交流。
仔细看了所有 workout A, B &C, 整套做完花不了多少时间啊, 就是加上warm up, 估计连30分钟都不到。  请问楼主你还另加其它的运动吗? 这个运动量对我肯定不够啊, 每天还的另加HIIT�。
吐槽一下这本书怎么连开始的content和最后的index都没有, 找个动作很费时间。 远不如Todd Durkin 的 The Impact Body Plan讲的清楚。

mouse000 发表于 1/25/2017 9:24:46 PM
我现在做beginner program, 对我来说刚刚好,每次加上热身需要50分钟左右,主要都是用小重量dumbbell,没有上barbell

如果你觉得太容易,直接上advanced program好了,里面大多是大重量barbell动作

这个书index做得确实不好,我每次翻到workout A, B, C 里面,找相应动作的图片里的页数,然后根据页数找动作说明(动作说明都在书最后一部分)。
i
icemm2010
23 楼
Jan 26, week2 day 3
1. shoulder-elevated glute march 60sec *3
2. cable column, 60lbs, 12*3
3. bodyweight squat 20*3
4. dumbbell incline press, 17.5lbs, 8*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. RKC plank 30sec *1
i
icemm2010
24 楼
Jan 27, week2 day 4

40min HIIT
i
icemm2010
25 楼
week 3: Jan30-Feb3
Jan30: day 1

1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 20lbs, 12*1, 8*2 each side
3. body weight squat 20*3
4. dumbbell bench press, 17.5lbs, 12*3
5. dumbbell Romanian deadlift, 25lbs, 12*3
6. side lying abductions, 30*1 each side
7. front plank, 45sec *1
8. side plank from knees 60sec *1 each side
i
icemm2010
26 楼
Jan 31: week3 day2
1. bodyweight foot elevated single-leg glute bridge 20*3
2. assisted pull up, 60lbs, 12*3
3. bodyweight  step up, 20*3 each side
4. dumbbell standing overhead press, 15lbs, 8*3
5. good morning, 33lbs, 20*3
6. side lying clam 30*1 each side
l
littlepoo
27 楼
感谢分享 有心人❤️
i
icemm2010
28 楼
Feb 1: week 3 day 3

50 min HIIT
l
littleid
29 楼
楼主很厉害啊,哑铃12.5磅很重啊
i
icemm2010
30 楼
Feb2, week3 day 4
1. shoulder-elevated glute march 60sec *3
2. cable column, 70lbs, 8*3
3. bodyweight squat 20*3
4. dumbbell incline press, 17.5lbs, 10*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. plank 50sec *1
8. rope horizontal chop 10lbs, 10*1 each side
i
icemm2010
31 楼
Feb3: week3 day5
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 20lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 17.5lbs, 12*3
5. dumbbell Romanian deadlift, 25lbs, 20*3
6. side lying abductions, 30*1 each side
7. front plank, 50sec *1
8. side plank from knees 60sec *1 each side
i
icemm2010
32 楼
Feb6: week4 day1
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 22.5lbs, 8*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 17.5lbs, 12*3
5. dumbbell Romanian deadlift, 27.5lbs, 12*3
6. side lying abductions, 30*1 each side
7. front plank, 45sec *1
8. side plank from knees 60sec *1 each side
i
icemm2010
33 楼
Feb7: week4 day2
1. bodyweight foot elevated single-leg glute bridge 20*3
2. assisted pull up, 60lbs, 12*3
3. bodyweight  step up, 20*3 each side
4. dumbbell standing overhead press, 15lbs, 8*3
5. good morning, 33lbs, 20*3
6. side lying clam 30*1 each side
九久
34 楼
请问楼主,动作就是你贴的那三张图吗?然后每周加点量这样子?
i
icemm2010
35 楼
请问楼主,动作就是你贴的那三张图吗?然后每周加点量这样子?
九久 发表于 2/7/2017 10:44:47 AM
从第一周到第四周都是那三张图里的workout A B C
如果你每周练三天的话就是A, B,C,练四天就是A, B, C, A, 练五天可以中间加一天HIIT
第五周到第八周是另一种训练安排,我会贴上来的
i
icemm2010
36 楼
Feb8, week4 day 3
1. shoulder-elevated glute march 60sec *3
2. cable column, 70lbs, 8*3
3. bodyweight squat 20*3
4. dumbbell incline press, 17.5lbs, 10*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. plank 50sec *1
8. rope horizontal chop 10lbs, 10*1 each side
h
halehawk
37 楼
楼主跟着书练,那书里用的那些设备都有?
i
icemm2010
38 楼
楼主跟着书练,那书里用的那些设备都有?
halehawk 发表于 2/8/2017 3:40:30 PM

我在gym里面练,大多数设备都有,只有一个做back extention的机器没有,我就做good morning代替了,书里列出了许多代替动作可以选
i
icemm2010
39 楼
Feb10, week4 day4

HIIT 45min
i
icemm2010
40 楼


Feb13: week5  day1
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 20lbs 12*2, 30lbs 12*1
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 8*3
5. barbell romanian deadlift 20lbs 12*3
6. side lying abduction 30*1 each side
7. feet elevated plank 40 sec *1
8. side plank 30sec *1 each side
i
icemm2010
41 楼

Feb14: week5 day2
1. bodyweight single leg glute bridge 20*3
2. assisted pull up 60lbs 12*2, 50lbs 5*1
3. bodyweight walking lunge 40 steps *3
4. dumbbell standing overhead press 15lbs 8*3
5. swiss ball reverse hyper 20*3
6. side lying clam 30*1 each side
h
honey-bee
42 楼
去gym也是拿着书看着练吗?还是都背下来了?

然后你觉得纸质书方便还是kindle 版的方便?


我在gym里面练,大多数设备都有,只有一个做back extention的机器没有,我就做good morning代替了,书里列出了许多代替动作可以选

icemm2010 发表于 2/12/2017 10:58:12 AM


☆ 发自 iPhone 华人一网 1.11.08
i
icemm2010
43 楼
去gym也是拿着书看着练吗?还是都背下来了?

然后你觉得纸质书方便还是kindle 版的方便?

☆ 发自 iPhone 华人一网 1.11.08

honey-bee 发表于 2/14/2017 8:21:22 PM
我去gym拿手机,手机里面有图片。在家里就看书,书方便些,好找动作
i
icemm2010
44 楼

Feb15: week5 day3
1. bodyweight hip thrust(pause rep method) 20*3
2. modified inverted row 12*3
3. goblet squat 35lbs 12*3
4. dumbell bench press 20lbs 12*1 10*1 8*1
5. Russian kettlebell swing 25lbs 20*1 30lbs 20*1 35lbs 20*1
6. X-band walk (moderate tension) 30steps *1 each side
i
icemm2010
45 楼
Feb16: week5  day4
1. bodyweight hip thrust 20*3
2. standing single-arm cable row  30lbs 12*2, 40lbs 10*2
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell romanian deadlift 27.5lbs 20*3
5. side lying abduction 30*1 each side
6. feet elevated plank 50 sec *1
7. side plank 30sec *1 each side
i
icemm2010
46 楼
Feb 17 week 5 day 5

HIIT 45min
i
icemm2010
47 楼
Feb20: week6  day1
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. dumbbell romanian deadlift 30lbs 12*3
6. side lying abduction 30*1 each side
7. feet elevated plank 40 sec *1
8. side plank 30sec *1 each side
d
desktop
48 楼
回复 47楼icemm2010的帖子

加油啊!
i
icemm2010
49 楼
Feb21: week6 day2
1. bodyweight single leg glute bridge 20*3
2. assisted pull up 60lbs 12*3
3. bodyweight walking lunge 40 steps *3
4. dumbbell standing overhead press 15lbs 10*3
5. swiss ball reverse hyper 20*3
6. side lying clam 30*1 each side
i
icemm2010
50 楼
Feb22: week6 day3
1. bodyweight hip thrust(pause rep method) 20*3
2. modified inverted row 12*3
3. goblet squat 35lbs 20*3
4. Russian kettlebell swing 35lbs 20*3
5. X-band walk (moderate tension) 30steps *1 each side
i
icemm2010
51 楼
Feb23: week6  day4
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. dumbbell romanian deadlift 30lbs 20*3
6. side lying abduction 30*1 each side
7. feet elevated plank 60 sec *1
8. side plank 30sec *1 each side
i
icemm2010
52 楼
Feb24 : week6  day5

HIIT 40min
秋秋929
53 楼
谢谢lzmm分享~~~
书的意思是按beginner,Goddess, bodyweight program,glutes program这样的顺序练下来吗?bodyweight应该没有goddess难吧?怎么放在第三个呢?
还有我听说他强调热身激活臀部,mm有空可以把热身部分也贴上来吗?
i
icemm2010
54 楼
谢谢lzmm分享~~~
书的意思是按beginner,Goddess, bodyweight program,glutes program这样的顺序练下来吗?bodyweight应该没有goddess难吧?怎么放在第三个呢?
还有我听说他强调热身激活臀部,mm有空可以把热身部分也贴上来吗?
秋秋929 发表于 2/24/2017 11:46:20 PM
bodyweight 是在家里面自己练习的计划,需要的器械比较少,如果你在家里练,可以照这个计划

因为时间有限,我自己每次热身就是椭圆机上跑十分钟,然后拉伸一下,就开始做动作了,没有按照他的热身计划练,有空我会贴上热身计划的
i
icemm2010
55 楼
Feb 27, week 7 day1

1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. dumbbell romanian deadlift 30lbs 20*3
6. side lying abduction 30*1 each side
7. feet elevated plank 50 sec *1
8. side plank 30sec *1 each side
秋秋929
56 楼
bodyweight 是在家里面自己练习的计划,需要的器械比较少,如果你在家里练,可以照这个计划

因为时间有限,我自己每次热身就是椭圆机上跑十分钟,然后拉伸一下,就开始做动作了,没有按照他的热身计划练,有空我会贴上热身计划的

icemm2010 发表于 2/27/2017 1:44:44 PM

好的谢谢mm。还有书里有说来姨妈怎么安排吗?
i
icemm2010
57 楼

好的谢谢mm。还有书里有说来姨妈怎么安排吗?
秋秋929 发表于 2/27/2017 1:57:16 PM
具体没有说啊,听身体的,不舒服就休息

我是姨妈来也会锻炼的
i
icemm2010
58 楼
Feb28: week7 day2
1. bodyweight single leg glute bridge 20*3
2. assisted pull up 60lbs 12*3
3. bodyweight walking lunge 40 steps *3
4. dumbbell standing overhead press 15lbs 8*3
5. swiss ball reverse hyper 20*3
6. side lying clam 30*1 each side
秋秋929
59 楼
具体没有说啊,听身体的,不舒服就休息

我是姨妈来也会锻炼的

icemm2010 发表于 2/28/2017 12:55:34 PM

好的。mm真有毅力~
i
icemm2010
60 楼
Mar2: week7 day3
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. barbell romanian deadlift 40lbs 12*3
6. side lying abduction 30*1 each side
7. feet elevated plank 50 sec *1
8. side plank 30sec *1 each side
楼主
61 楼
加油啊MM,看了你的帖子我也买这本书了!
i
icemm2010
62 楼
加油啊MM,看了你的帖子我也买这本书了!
楼主 发表于 3/2/2017 2:10:05 PM
一起努力啊,加油!欢迎来这个帖子一起多交流啊
i
icemm2010
63 楼
Mar 3: week 7 day4

HIIT 40min
M
Mango_cat
64 楼
好棒啊MM,看了你的帖子我也买这本书了!一起加油!!
i
icemm2010
65 楼
好棒啊MM,看了你的帖子我也买这本书了!一起加油!!
Mango_cat 发表于 3/4/2017 3:49:14 PM
一起加油啊!多来这里交流吧!
i
icemm2010
66 楼
Mar7: week8 day1
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. barbell romanian deadlift 40lbs 20*3
6. side lying abduction 30*1 each side
7. feet elevated plank 55 sec *1
8. side plank 30sec *1 each side
楼主
67 楼
收到书了,好大一本!打算暑假回国的时候照书练,书好重啊啊啊
i
icemm2010
68 楼
收到书了,好大一本!打算暑假回国的时候照书练,书好重啊啊啊
楼主 发表于 3/7/2017 3:37:23 PM

我把重要的都拍照放手机里面,去gym就不用背着书了
i
icemm2010
69 楼
Mar 8: week8 day2
1. bodyweight single leg glute bridge 20*3
2. assisted pull up 60lbs 12*3
3. bodyweight walking lunge 40 steps *3
4. dumbbell standing overhead press 15lbs 8*3
5. swiss ball reverse hyper 20*3
6. side lying clam 30*1 each side
i
icemm2010
70 楼
Mar9: week8 day3
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. barbell romanian deadlift 50lbs 12*3
6. side lying abduction 30*1 each side
7. feet elevated plank 55 sec *1
8. side plank 30sec *1 each side
l
looklook33
71 楼
我也在跟着这本书练,不过是刚开始
发现了一个大牛做的excel,非常不错,分享一下

https://www.reddit.com/r/xxfitness/comments/3k7e47/ok_the_color_coded_google_excel_strong_curve/
i
icemm2010
72 楼
Mar 10: week 8 day4

HIIT 40min
i
icemm2010
73 楼
我也在跟着这本书练,不过是刚开始
发现了一个大牛做的excel,非常不错,分享一下

https://www.reddit.com/r/xxfitness/comments/3k7e47/ok_the_color_coded_google_excel_strong_curve/
looklook33 发表于 3/9/2017 1:46:50 PM
好东西,多谢分享!
i
icemm2010
74 楼

Mar 13: week 9 day1
1. barbell squat 20lbs 10*3
2. barbell deadlift 50lbs 12*3
3. dumbbell bentover  row 12.5lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
v
v077251
75 楼
健身-strong curves

谢谢分享
i
icemm2010
76 楼

Mar 16: week9 day2
1. shoulder-elevated single leg hip thrust 10*3
2. assisted pull up 60lbs 8*3
3. bodyweight bulgarian split squat 10*3
4. dumbbell overhead press 15lbs 10*3
5. barbell good morning 0lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 60sec
i
icemm2010
77 楼

Mar17: week 9 day3
1. hip thrust (pause rep method), core bag 18lbs, 15*3
2. dumbbell chest supported row, 20lbs, 10*3
3. barbell parallel squat, 30lbs, 10*3
4. dumbbell incline press, 20lbs, 10*3
5. bodyweight back extention 10*3
6. side lying clam 30*1 each side

HIIT 40 min
M
MiniiCooper
78 楼
🐂 马克一下


我也在跟着这本书练,不过是刚开始
发现了一个大牛做的excel,非常不错,分享一下
https://www.reddit.com/r/xxfitness/comments/3k7e47/ok_the_color_coded_google_excel_strong_curve/

looklook33 发表于 3/9/2017 1:46:00 PM
G
GiGi_S
79 楼
我也在跟着这本书练,不过是刚开始
发现了一个大牛做的excel,非常不错,分享一下

https://www.reddit.com/r/xxfitness/comments/3k7e47/ok_the_color_coded_google_excel_strong_curve/
looklook33 发表于 3/9/2017 1:46:50 PM

这个不错.
多谢分享.
d
dorisblue
80 楼
带着书去gym练?
i
icemm2010
81 楼
带着书去gym练?
dorisblue 发表于 3/18/2017 7:14:49 AM
拍个照放手机里面
i
icemm2010
82 楼
Mar 20: week 10 day1
1. barbell hip thrust 10lbs (35 lbs bar) 20*3
2. barbell squat 30lbs 8*3
3. barbell deadlift 50lbs 10*3
4. dumbbell bentover  row 15lbs 12*3
5. modified pushup 10*3
6. side lying abduction 30*1 each side
i
icemm2010
83 楼
Mar 21: week10 day2
1. shoulder-elevated single leg hip thrust 10*3
2. pull down 60lbs 10*3
3. bodyweight bulgarian split squat 10*3
4. dumbbell overhead press 15lbs 8*3
5. barbell good morning 0lbs 20*3
6. X-band walk 30 steps*1 each side
7. feet-elevated front plank 50sec
i
icemm2010
84 楼
Mar23: week10 day3
1. hip thrust (pause rep method), 45lbs bar, 15*3
2. dumbbell chest supported row, 20lbs, 10*3
3. barbell parallel squat, 30lbs, 10*3
4. dumbbell incline press, 20lbs, 10*3
5. bodyweight back extention 10*3
6. side lying clam 30*1 each side
i
icemm2010
85 楼
Mar 24: week 10 day4
1. barbell hip thrust 20lbs (45 lbs bar) 10*3
2. barbell squat 30lbs 8*3
3. barbell deadlift 50lbs 20*3
4. dumbbell bentover  row 17.5lbs 12*3
5. modified pushup 10*3
6. side lying abduction 30*1 each side
i
icemm2010
86 楼
Mar 27: week 11 day1
1. barbell hip thrust 20lbs 20*3
2. barbell squat 20lbs 20*3
3. barbell deadlift 50lbs 20*1,10*4
4. dumbbell bentover  row 15lbs 12*3
5. modified pushup 10*3
6. side lying abduction 30*1 each side
i
icemm2010
87 楼
Mar 29: week11 day2
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 60lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 15lbs 8*3
5. barbell good morning 10lbs 10*3
6. X-band walk 30 steps*1 each side
i
icemm2010
88 楼
Mar30: week11 day3
1. hip thrust (pause rep method), 20lbs, 15*3
2. dumbbell chest supported row, 15lbs, 10*3
3. barbell parallel squat, 20lbs, 20*3
4. bodyweight back extention 10*3
5. side lying clam 30*1 each side
i
icemm2010
89 楼
Apr 4: week 12 day1
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 50lbs 10*3
3. dumbbell bentover  row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
i
icemm2010
90 楼
Apr 5: week12 day2
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 50sec*1
b
blinking
91 楼
lz做了12周了,有没有成果展示
i
icemm2010
92 楼
Apr6: week12 day3
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 20lbs, 10*3
3. barbell parallel squat, 20lbs, 10*5
4. dumbbell incline press, 20lbs, 10*3
5. bodyweight back extention 10*3
6. side lying clam 30*1 each side
i
icemm2010
93 楼
lz做了12周了,有没有成果展示
blinking 发表于 4/5/2017 1:30:33 PM

恩,有空会写个总结对比
i
icemm2010
94 楼
Apr 10: week 13 day1
1. American barbell hip thrust 40lbs 10*6
2. barbell deadlift 50lbs 10*5
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
席巴
95 楼
LZ,一周没有更新啦
d
desktop
96 楼
LZ,一周没有更新啦
席巴 发表于 4/18/2017 11:55:50 PM


楼主出去春假了吗?回来继续更新吧
i
icemm2010
97 楼
LZ,一周没有更新啦
席巴 发表于 4/18/2017 11:55:50 PM

放假一周,没有锻炼,今天重新开始啦
i
icemm2010
98 楼

楼主出去春假了吗?回来继续更新吧

desktop 发表于 4/23/2017 2:02:24 PM

回来啦,今天开始继续更新
i
icemm2010
99 楼
放假一周,没有锻炼,胡吃海喝,长了5磅左右

七分吃三分练,真是硬道理,做了12周的strong curve beginner program,力量加强了很多,而且对各种新的动作也熟悉了,臀围确实从35‘’长到了36‘’,但是吃的还不够干净,所以体脂还是比较高

为了即将来临的夏天,接下来三个月准备进行减脂计划

本人身高170cm,体型一直是水桶,没腰没屁股,现在体重138磅,腰围28.5‘’,臀围36.5‘’,希望三个月内能减到130磅吧

计划每天摄入1500大卡,运动继续strong curve beginner program里面第三套练习(week9-week12),目标在保持原来的训练重量,不再冲击加大重量
i
icemm2010
100 楼
Apr 24: week 1 day1
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 50lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side