s**********e
发帖数: 264 | 1 各位朋友：我有个关于在跑步机上训练，使用incline的问题。我从开始跑步，一直把
incline设置为3。周末时候因疏忽把incline设置为0。结果发现，incline为零的时候
跑得很轻松，嗬嗬.common sense :))。我想问的是：是不是有一点儿incline对于保护
膝盖，避免受伤有好处？因为我自己感到：没有incline的时候，腿部受的冲击好象比
较大。跑步的时候落地的声音也很大，咚咚咚的。嗬嗬。想问问各位朋友，我的推测有
没有科学依据？还是我跑步姿势有问题。谢谢了先。 |
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f******6
发帖数: 723 | 2 It almost killed me when I tried to run at a 9:20 pace with incline 4 on
treadmill... for about 0.3 miles.
I have always had the impression that I hate running uphills. Usually, I am
fine running at a 8:30 pace
with incline 0 for 5+ miles on treadmill. Once the incline goes up to 3 or 4
, it becomes tough for me
immediately. My HR goes up to 190 and I start to sweat right away (I do not
sweat much from
running...my t-shirt is rarely wet after a HM).
Is this kinda normal or I am still in a bad sh... 阅读全帖 |
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a*********h
发帖数: 306 | 3 I hate to do interval on treadmill with targeted speed. So I like to add
incline to a slower speed.
Let's say I want to do a 9.5 mph (6:20 minute per mile) for 3 minutes. I
intend to do a 8.5 mph with an incline of 4. But it feels harder than 9.5
mph on road for 3 minutes.
Does it hold approximately
incline of 2 = 0.5 mph?
Any better idea ? |
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j*****I
发帖数: 2626 | 4 选incline步频会下降，应该会保护膝盖吧。不过不好处是，用interval模式的时候，
每次从incline切换到平地时候感觉对膝盖的冲击更明显。要是一直跑incline又累。 |
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a*t
发帖数: 1309 | 5 12/29号，从南湾出发，去Lake Tahoe/incline village/Diamond Peak
如果自带ski/snowboard，可以再坐一个人，如果不带装备，可以坐2个，您住附近或是
基本顺路也行，回程是1/2，单程也可以。
同时找住在incline village的朋友，一个大人带7岁小孩，能一起玩最好，打算滑3天
，玩一天。
谢谢，站内投条，或是 650-四五零-八八七五，谢谢 |
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t********h
发帖数: 1881 | 6 4个星期，我的incline bench press很强，decline弱，只能155.
是这样的，上个星期的那个星期我歇息了几天，然后星期一去做incline bench press, 我靠一上去3天不练，135都很费劲，我小做了几组，第二天又去了上去就是135，我一举起来觉得很不对劲，就像举起一跟两边什么都没有的棍子似的。我怀疑是不是我放错weight了，下来一看，确实两边是45磅，然后我两边加上25，嘿，奇怪，也可以举起来了，然后我叫了个spotter, 两边35，做了3下。
昨天再去试，死活也举不起来了。 |
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v*****r
发帖数: 2325 | 7 in terms of difficulty, free weight incline > flat > decline bench press,
are you sure your incline is better than decline?
also, the bar has to be lowered to touch your chest, so max range of motion.
Range of motion will be compromised if grip is too wide.
press, 我靠一上去3天不练，135都很费劲，我小做了几组，第二天又去了上去就是135
，我一举起来觉得很不对劲，就像举起一跟两边什么都没有的棍子似的。我怀疑是不是
我放错weight了，下来一看，确实两边是45磅，然后我两边加上25，嘿，奇怪，也可以
举起来了，然后我叫了个spotter, 两边35，做了3下。 |
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s**********e
发帖数: 264 | 9 我有点儿犹豫是不是应该降低incline来提高速度，因为版上好几个帖子都讲，速度不
重要。另外，在跑步机上跑，incline如果太小的话，路跑的时候是不是会很困难..... |
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F******k
发帖数: 7375 | 10 Trump: 'Not inclined to' let China trade deadline slip: U.S. President
Donald Trump said on Tuesday that he could let the March 1 deadline for a
trade agreement with China "slide for a little while," but that he would
prefer not to and expects to meet with Chinese President Xi Jinping to close
the deal at some point. [Reuters] |
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M******n
发帖数: 43051 | 11 明天就要去Pitts了，想知道从那个Duquesne Incline的Upper Station有没有路可以自
己走下山去？我看他网站上说有单程票卖，不知道有何意义？多谢答复：） |
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n***s
发帖数: 10056 | 12 刚练回来. 正吃哪.没有烤肉:(....
牛!incline bnech press 超体重.从155涨到205磅用了多长时间? |
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t********h
发帖数: 1881 | 13 Yes, in terms of difficulty, usually incline is harder than decline. When I
was teenager, during NBA timeouts, I was excited then I do 20 push ups, I
have built a strong upper chest, but lower chest is still weak.
motion.
135 |
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a***a
发帖数: 40617 | 14 这么几年来gym里第一次看到，100lb dumbbell 37度incline
倆精装小伙（不是那种肥壮的，穿上衣服你不觉得很夸张）
虽然开始做以后似乎挺轻松，但是一开始上去起来那第一下也是别人帮忙折腾得满头
大汗的。。。
看来还是得有人帮忙啊。。
我今天一个人寻死觅活的做45lbs的shoulder press，都上窜下跳丑态百出的才
顶起来第一下。。。 |
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j*********g
发帖数: 3826 | 15 设成target speed加上2.0 incline就等价于在马路上的速度了，这是常用跑步机的人从
研究文献上找到的。
include 4比较陡了，吃力很正常。 |
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a*********h
发帖数: 306 | 16 Based on Baiji's table, it seems to be target speed + 1.0 incline?
人从 |
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a*********h
发帖数: 306 | 17 Thanks for the great table.
I am little unusual here: with the same speed and no incline, I usually feel
easier running on road than on treadmill. I feel that treadmill pushes me
for higher stride frequency, but on road my stride is slower and more
natural. That is why I never do > 9 mph on treadmill, the feeling is just
strange.
Probably my treadmill also needs lubricate. |
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m******g
发帖数: 516 | 18 I also prefer incline to speed, since it has less impact on the knee.
However, I feel they use different muscles. |
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w****1
发帖数: 4931 | 19 You need to learn to run hills. Typically, once a week I do a one hour run
on the treadmill at 15% incline. Try
that, and you won't be afraid of uphills in a race.:)
am
4
not |
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f******6
发帖数: 723 | 20
Sigh...it's like I can do whatever I want with incline 0 and it becomes so
tough all the sudden when
that number goes above...even just a little bit. |
|
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g**********y
发帖数: 14569 | 22 If I want to try incline running weekly, what angle I should start with? for
how long? |
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R*****s
发帖数: 41236 | 23 yes
我想问的是：是不是有一点儿incline对于保护膝盖，避免受伤有好处？ |
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D*****r
发帖数: 6791 | 24 发现DNA双螺旋结构的弗朗西斯.克里特解释为什么偏向无神论
My parents were religious in a rather quiet way. We had nothing like family
prayers, but they attended church every Sunday morning and when we were old
enough my brother and I went with them. The church was a nonconformist
protestant one, a Congregational Church, as it is called in England, with a
substantial building on Abington Avenue. As we did not own an automobile, we
often walked to church, though sometimes we made part of the journey by bus
. My mother greatl... 阅读全帖 |
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p****e
发帖数: 607 | 25 Reebok® Competitor RT 5.1 SpaceSaver® Treadmill for sale.
Bought new in November at costco, already assembled, barely used. Ask for $500
Location: near JFK library.
Product information:
Get in shape fast with the Reebok® Competitor RT 5.1 Treadmill.
Featuring iFit® Workout Card Technology, this treadmill delivers 8
weeks of weight-loss training with audio coaching and automatic speed and
incline controls. The included weight-loss card plugs directly into the
console to give y... 阅读全帖 |
|
p****e
发帖数: 607 | 26 Reebok® Competitor RT 5.1 SpaceSaver® Treadmill for sale.
Bought new in November at costco, already assembled, barely used. Ask for $500
Location: near JFK library.
Product information:
Get in shape fast with the Reebok® Competitor RT 5.1 Treadmill.
Featuring iFit® Workout Card Technology, this treadmill delivers 8
weeks of weight-loss training with audio coaching and automatic speed and
incline controls. The included weight-loss card plugs directly into the
console to give y... 阅读全帖 |
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R*****t
发帖数: 2115 | 27 浏览跑版，阅读到由于天冷了，有些跑友将户外跑步转变用健身房的treadmill；也阅
读到因为其它原因，有些跑友购买了treadmill在家跑。这使我想起曾经阅读过的一篇
文章，现与朋友们分享（http://www.runnersworld.com/treadmills/inside-job）。
Inside Job
Survive winter treadmill running by doing interval, hill, and tempo workouts.
By Laurel Leicht (December 30, 2011； Runner's World)
When it comes to icy roads, even the toughest runners head for the 'mills.
But running inside doesn't have to compromise your workout—you can still
accomplish the purpose of your run with a few tweaks. First o... 阅读全帖 |
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z****z
发帖数: 2054 | 28 对了解alt-right应该有帮助.
An Establishment Conservative’s Guide To The Alt-Right
by Allum Bokhari & Milo Yiannopoulos29 Mar 20164584
A specter is haunting the dinner parties, fundraisers and think-tanks of the
Establishment: the specter of the “alternative right.” Young, creative
and eager to commit secular heresies, they have become public enemy number
one to beltway conservatives — more hated, even, than Democrats or loopy
progressives.
The alternative right, more commonly known as the alt-right, is ... 阅读全帖 |
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r********7
发帖数: 229 | 29 您是前辈牛人，小弟滑雪只是第4个雪季，不敢讲解。只是说下我的感受
inclination without falling off
我感觉如果只是inclination的话不容易把edge立的很高。要结合angulation就容易。
我好几次就是over inclination without proper angulation而向turn内侧跌倒。如果
这时候把头或者两肩往turn外侧摆一点（其实也就是加上angulation）,就不太会向
turn内侧跌倒了。
还有关于inclination VS angulation
onedge大侠去年的一个帖子我觉得非常好
http://www.mitbbs.com/article/Ski/31232877_3.html
这里面的 “小回转：全身拧转” 就是 inclination
“小回转：腰部以下拧转”就是加上了angulation
随便说说，欢迎指正
其它的就不太懂了，坐板凳等牛人讲解。
happy skiing！ |
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l*****a
发帖数: 38403 | 30 说真格的对撒旦的说法犹太教要合理得多
It is very important to understand the difference between the Jewish
understanding of Satan and the Christian understanding of Satan.
First of all, in doing a quick search of the Hebrew and Christian bibles, we
find a remarkable difference. In the Jewish bible (Tanakh), we find three
separate references to Satan (the book of Job is considered one reference
because it is one continuous story). However, in the New Testament, a book 1
/3 the size of the Hebrew bible, we find 35 r... 阅读全帖 |
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T*****n
发帖数: 2456 | 31 JOINT DECLARATIONON THE DOCTRINE OF JUSTIFICATION
by the Lutheran World Federation and the Catholic Church
Preamble
1.The doctrine of justification was of central importance for the Lutheran
Reformation of the sixteenth century. It was held to be the "first and chief
article"[1] and at the same time the "ruler and judge over all other
Christian doctrines."[2] The doctrine of justification was particularly
asserted and defended in its Reformation shape and special valuation over
against the Roman... 阅读全帖 |
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P**********l
发帖数: 310 | 32 应个景：
Advice for a Young Investigator
Santiago Ramon y Cajal.
Although many would disagree, we believe that the man of science should be
married and should face the pressures and responsibilities of family life
courageously.
He will not emulate the selashness of Epicurus, who did not marry in an
attempt to avoid cares and woes, nor the exaggerated reanement of Napoleon,
whose only use for a woman was a nurse in old age.3 For the man of science,
the aid of a wife is just as necessary in youth as i... 阅读全帖 |
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f******6
发帖数: 723 | 33 呵呵，在学校测的，就是说说项目和过程，个人数据就不公布了，反正我属于athlete
那个category：）
1。Aerobic capacity: Treadmill上测试的，鼻子夹住，用嘴呼吸（会戴一个头盔，呼
出气体的volume会纪录在机器上）。一开始incline是10，速度是1.7，然后3分钟后变
成incline=12,speed=2.5；6分钟后变成incline=14,speed=3.4；9分钟后变成incline=
16,speed=4.2。。。
2。Body composition: 用那个小仪器测量的。据说在body composition lab里面有那
种穿泳衣然后跳到水里测试的。不过这个精确度应该可以了吧，我是17%。如果可能，
我希望我能<15%。呵呵，我就是喜欢很slim，很健康的slim,不是那种若不经风的形象。
3。Flexibility：坐在地上去reach最远的距离。。。这个。。。不太好说明白：）我
这项最差，略好于avg.
4。Endurance：1分钟sit-ups。
5。Strength：测量腿部和手臂力量，器械上测试的。嘿嘿，小时候练习 |
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f*******n
发帖数: 5241 | 34 10/31: 10 miles run
Avg Pace: 11:14
Avg HR: 144
因为生理周期的缘故，也或许是中午印度餐buffet吃得太多了，跑得非常狼
狈，一路上都在找厕所，甚至考虑要钻小树林了。终归觉得不好，到最后一
迈的时候看到一个公园有厕所，赶快冲了过去，却看到“Closed for
season”。太缺德了。：（
11/1: Gym work out: Chest
Bench Press: 95x5, 95x5, 95x5, 85x7, 85x7
Incline Bench Press: 75x5, 75x4, 70x5, 70x5, 70x5
Chest Flies：20x5, 20x5, 20x5, 20x5, 20x5
Butterflies: 60x5, 60x5, 60x5, 60x6, 60x8
看了一些资料，终于决定主攻卧推，用5x5的训练方法，具体见
http://www.bodybuilding.com/fun/topicoftheweek22.htm
因为周一才有机会用Gym的装备，所以就先上周五的练习，好用得上蝴蝶机。
很久不练，力量比以... 阅读全帖 |
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f*******n
发帖数: 5241 | 35 12/26：17 miles biking
家里来了客人，陪着开车上了Pikes Peak。上面的雪山景色美极了。不知是
不是高山上（14'er）缺氧的原因，头有点疼，想了下没有去跑步，骑车算了。
12/27：10 miles running
Avg Pace: 10:58
Avg HR: 158
第一次跑步有个伴。年轻人，虽然以前从没跑过这么长，居然也坚持下来了。
天气很好，气温适宜但我的心跳比以前跑10的pace时还高。很久不练cardio，
退步实在太多了。
12/28: Gym Chest Workout
Bench Press: 95x10x5
Incline Bench Press: 85x8x5
Chest Flies: 25x6x5
Butterflies: 80x8x5
觉得肩膀有点不适，临时改成低重量的了。这样次数多了总重量也就多了。
累计举起12850磅。另外还做了两次马步，一次2分钟，一次3分钟。
12/29: X Stretch
12/30：5 miles easy run
Avg Pace：12：00
大风雪夜，不想出门，决定试试跑步机。只想克服自己的恐惧感... 阅读全帖 |
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f*******n
发帖数: 5241 | 36 12/26：17 miles biking
家里来了客人，陪着开车上了Pikes Peak。上面的雪山景色美极了。不知是
不是高山上（14'er）缺氧的原因，头有点疼，想了下没有去跑步，骑车算了。
12/27：10 miles running
Avg Pace: 10:58
Avg HR: 158
第一次跑步有个伴。年轻人，虽然以前从没跑过这么长，居然也坚持下来了。
天气很好，气温适宜但我的心跳比以前跑10的pace时还高。很久不练cardio，
退步实在太多了。
12/28: Gym Chest Workout
Bench Press: 95x10x5
Incline Bench Press: 85x8x5
Chest Flies: 25x6x5
Butterflies: 80x8x5
觉得肩膀有点不适，临时改成低重量的了。这样次数多了总重量也就多了。
累计举起12850磅。另外还做了两次马步，一次2分钟，一次3分钟。
12/29: X Stretch
12/30：5 miles easy run
Avg Pace：12：00
大风雪夜，不想出门，决定试试跑步机。只想克服自己的恐惧感... 阅读全帖 |
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a***a
发帖数: 40617 | 37 最近磕的“药”
whey
BCAA
glutamine
没有磕的
creatine
jack3d
今天是HST 10reps day6，也就是挑战10reps极限的日子
分别创造以下PR @ 175 lb bodyweight
Dumbbells incline Bench Press
95lbs*10
95lb*7
One-rep max： 127 lb
Dumbbells seated shoulder press
75lb*10
one rep max： 100 lb
decline sit-ups with weight
55 lb *10
55 lb *10
去年同期刚开始恢复weight training时候的数据大概是（@160 lb bodyweight)
incline DB press: 60 lbs
shoulder press: 47 lbs
基本上一年都涨了一倍
因为gym最大的DB是100 lb，1,2个月前平板就已经十几个了。所以开始incline
这样用的重量小点，看来很快incline也没有DB玩了。。。
搞不好年底shoulder也没DB玩了。。。
... 阅读全帖 |
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A*****8
发帖数: 805 | 38 不好断章取义。我并没有说匀速跑不好。我说的是每周出了匀速跑以外，最好有一两次
换换花样，加入intervals （HIIT),or tempo 的变幻。你若是跑得多了，7mph 根本不
是问题。我若是不跑HIIT,有时会在warm up后用7.5mph， 1% 坡度跑2到3迈。
我给你一个我常用的（每周一到两次）的HIIT你试试：
Warm up: walk at 1% incline, 2 分钟 3.5mph, 1 min 4.5 mph
Repeat 3 to 4 times: at 1% incline, 1 min 4.5 mph. 1 min 5.5 mph, 1 min 6.5
mph, 1 min 7.5 mph, 1 min 8.5 or 9.0 mph
Back to 1% incline, 5.0 mph 1 min
Stay at 5.0 mph (walking, no running), change incline to 3.5 %, 6%, 9.5%, 13
%, one minute each; then 15% 4.8 mph 2 min; conti |
|
w***n
发帖数: 9040 | 39 track上跑主要是风阻会大些。
一般模拟路跑的话，要在跑步机上加点坡度.
http://www.hillrunner.com/training/tmillchart.php
if you run on treadmill at 5 mph, you should set incline = 0.5 to simulate
road running. similarly, at 8 mph, equivalent incline = 1.0, and at 12 mph,
incline = 1.5. i didn't know that this incline number increases as speed
goes up, but it makes sense. |
|
w***n
发帖数: 9040 | 40 之前的活动，因为回国过年没有更新，参加三月份的。
起始体重155.4磅
总得分 ＝ 45
（１）运动得分 ＝ _40_ ：
第1周得分＝ _10_
3/1 跑步10公里，55分钟，平均心率146，平均步频89
3/2 游泳40分钟，1000码
3/3 跑步10英里，1小时28分，平均心率149，平均步频89
3/4 游泳40分钟，1000码
3/5 雪灾了，rest
3/6 跑步机跑坡训练6英里，3% incline，一小时，平均心率152，平均步频89
3/7 游泳40分钟，1000码
第2周得分＝ _10_
3/8 跑步10公里，54分钟，平均心率148，平均步频89
3/9 跑步10英里，1小时26分，平均心率150，平均步频89
3/10 下雨了，rest
3/11 跑步机跑坡训练6英里，3% incline，一小时，平均心率150，平均步频89
3/12 游泳40分钟，1000码
3/13 跑步10公里，54分钟，平均心率145，平均步频90
3/14 跑步10公里，51分钟，平均心率145，平均步频89
第3周得分＝ _10_
3/15 跑步10公里，4... 阅读全帖 |
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p*n
发帖数: 134 | 41 http://www.hillrunner.com/training/tmillchart.php
if you run on treadmill at 5 mph, you should set incline = 0.5 to simulate
road running. similarly, at 8 mph, equivalent incline = 1.0, and at 12 mph,
incline = 1.5. i didn't know that this incline number increases as speed
goes up, but it makes sense. |
|
f*******n
发帖数: 5241 | 42 12/26：17 miles biking
家里来了客人，陪着开车上了Pikes Peak。上面的雪山景色美极了。不知是
不是高山上（14'er）缺氧的原因，头有点疼，想了下没有去跑步，骑车算了。
12/27：10 miles running
Avg Pace: 10:58
Avg HR: 158
第一次跑步有个伴。年轻人，虽然以前从没跑过这么长，居然也坚持下来了。
天气很好，气温适宜但我的心跳比以前跑10的pace时还高。很久不练cardio，
退步实在太多了。
12/28: Gym Chest Workout
Bench Press: 95x10x5
Incline Bench Press: 85x8x5
Chest Flies: 25x6x5
Butterflies: 80x8x5
觉得肩膀有点不适，临时改成低重量的了。这样次数多了总重量也就多了。
累计举起12850磅。另外还做了两次马步，一次2分钟，一次3分钟。
12/29: X Stretch
12/30：5 miles easy run
Avg Pace：12：00
大风雪夜，不想出门，决定试试跑步机。只想克服自己的恐惧感... 阅读全帖 |
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n********n
发帖数: 8336 | 43 How can God be sovereign and man still be free?
Responsibility and voluntary choice are not the same thing as free will. We
affirm that man is indeed responsible for the choices he makes, yet we deny
that the Bible teaches that man has a free will since it is no where taught
in the pages of Scripture. The Bible teaches, rather, that God ordains all
things that come to pass (Eph 1:11) and it also teaches that man is culpable
for his choices (Ezek 18:20, Matt 12:37, John 9:41). Since the Scripture... 阅读全帖 |
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i*********5
发帖数: 19210 | 44 2013年的PR系列就是在Burlington的辣椒半马开始的，当时半马PR 2分钟。2014因为有
了老三，跑步训练无法坚持，休息也无法保证，导致多马马失前蹄撞墙结束。下半年突
然得知纽约的报名条件又改了，不过这次是改容易了，35-39只需123，40-44只需125。
于是在没有训练的前提下抱着侥幸心理临时报名去跑了哈米尔顿的下坡半马，不过跟三
年前在那里的首马是同样的结局，撞墙大失败。
11月开始恢复偶尔跑步commute上班，从家去地铁站单程10公里，一天double就20公里
。有时候要送娃接娃，就把车开去停在火车站，从火车站跑7公里去地铁站。
过了圣诞节，开始正式的FIRST第一计划马拉松训练，为2015/5/3的密码（Mississauga
Marathon）做准备。选择FIRST是因为有proven track record，2013年的波马就是跟
FIRST在跑步机上练出来的。
因为2014年的几次比赛都跑砸了，这次跟FIRST就先把2013年的计划翻出来重用一遍，
目标成绩是刚好sub-3马拉松。跟了三周后觉得有些轻松，于是又制作了一个255的pace
表，开始往2... 阅读全帖 |
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i*********5
发帖数: 19210 | 45 2013年的PR系列就是在Burlington的辣椒半马开始的，当时半马PR 2分钟。2014因为有
了老三，跑步训练无法坚持，休息也无法保证，导致多马马失前蹄撞墙结束。下半年突
然得知纽约的报名条件又改了，不过这次是改容易了，35-39只需123，40-44只需125。
于是在没有训练的前提下抱着侥幸心理临时报名去跑了哈米尔顿的下坡半马，不过跟三
年前在那里的首马是同样的结局，撞墙大失败。
11月开始恢复偶尔跑步commute上班，从家去地铁站单程10公里，一天double就20公里
。有时候要送娃接娃，就把车开去停在火车站，从火车站跑7公里去地铁站。
过了圣诞节，开始正式的FIRST第一计划马拉松训练，为2015/5/3的密码（Mississauga
Marathon）做准备。选择FIRST是因为有proven track record，2013年的波马就是跟
FIRST在跑步机上练出来的。
因为2014年的几次比赛都跑砸了，这次跟FIRST就先把2013年的计划翻出来重用一遍，
目标成绩是刚好sub-3马拉松。跟了三周后觉得有些轻松，于是又制作了一个255的pace
表，开始往2... 阅读全帖 |
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b********d
发帖数: 769 | 46 一个枪友转的文章很好，没必要和那几个弱智浪费时间，就这一句够了。
Newsflash for unarmed Americans: We gun owners don't carry for you
by Jeff Knox
3:00PM WEDNESDAY, DECEMBER 09, 2015
Like many Americans, I frequently carry a gun. I’ve done so for over 30
years without ever laying hand to it in need. Professor John Lott of the
Crime Prevention Research Center reports that some 12.8 million people, over
5.2 percent of the adult U.S. population, are licensed to carry a concealed
handgun. In addition to concealed carry license holde... 阅读全帖 |
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f*******n
发帖数: 5241 | 47 11/7：7 miles run
Avg Pace: 9.44
Avg HR: 158
要带女儿去三个不同的地方，算来算去只有70分钟可以跑步，想想就跑快一点
好了。最后最快心跳居然到了170。看来还是没有完全恢复，要不就是退步了。
11/8：10minutes row, 60 minutes Chest workout, cool down stretch
Bench Press: 95x5, 95x5, 95x5, 95x5, 95x5
Incline Bench Press: 75x5, 75x4, 75x5, 75x5, 75x5
Chest Flies：25x5, 25x5, 20x5, 20x5, 20x5
Butterflies: 70x5, 70x5, 70x5, 70x5, 70x5
上次的重量这次5组都完成了。下次应该可以加点量。
11/9：60 minutes biking (15 miles)
大概上次跑快了，膝盖外面有些疼。想了想还是不要跑步，骑车算了。
11/10：P90X Back&Biceps
很久没做引体向上了，做不了几个了。：（Biceps也很弱。
... 阅读全帖 |
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f*******n
发帖数: 5241 | 48 11/14：Rest
11/15：GYM Chest workout
Bench Press: 100x5x5
Incline Bench Press: 80x5x5
Chest Flies：25x5x5
Butterflies: 80x5x5
KB Swings: 35x20x2
很意外地发现GYM有Kettle Bell了，虽然最大只到35磅，对我现在来说够了。
11/16：20 miles biking
11/17：Home Shoulder Workout
Military Press: 25x5x5
Front Raises: 17.5x5x5
Side Raises: 15x5x5
Uprights: 25x5x5
Close Grip Bench Press: 35x5x5
11/18：20minutes biking for warmup; Power Yoga
不太敢做YogaX，感觉那个对膝盖有点吃力。这个Power Yoga似乎好一点。
11/19：Gym Chest Workout
Bench Press: 105x5x3, 100x5x2
Incline Be... 阅读全帖 |
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f*******n
发帖数: 5241 | 49 11/21：20 miles biking
11/22：GYM Chest workout
Bench Press: 105x5x5
Incline Bench Press: 85x5x5
Chest Flies：25x5x5
Butterflies: 90x5x3, 80x5x2
KB Swings: 35x20x2
11/23：20 miles biking
11/24: Rest
11/25：P90X Back & Biceps, ARX
11/26：22 miles biking
11/27：Gym Chest Workout
Bench Press: 95x8x4
Incline Bench Press: 65x8x4
DB Incline Bench Press: 30x8x4
Bent Arm DB Raise: 30x10x4
KB Cleans: 20x10x2
KB Clean and Press: 20x5x2
练BP四周了，是时候减点量歇一周了，而且周四的Back & Biceps留下的
DOMS反应比较大，于是改成低重量了。
膝盖还是没好，吃了五天的Ibupr... 阅读全帖 |
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f*******n
发帖数: 5241 | 50 11/28：20 miles biking
11/29：GYM Chest workout
Bench Press: 95x8x4
Incline Bench Press: 65x8x4
Chest Flies：20x10x4
Butterflies: 80x6, 70x8x3
11/30：15 miles biking
12/1: X Stretch
12/2：20 miles biking
12/3：Gym Chest Workout
Bench Press: 95x8x4
Incline Bench Press: 65x8, 70x8x3
DB Incline Bench Press: 35x8x3, 35x7
Bent Arm DB Raise: 35x8x4
尝试了一下1RM，120lbs稳稳当当地推起来了，再试125lbs，
怎么都差一点，spotter说他没帮忙，就是一个指头而已。可
这也不能算啊。：（
好在120也算个PR了。
12/4: 20 miles biking |
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