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g*******w
发帖数: 140 | 2 Bought it 4 years ago about $550 at Walmart. sparingly used, very good
condition, everything is working fine. Want to sell it now to save some
space. Ask for $150.
Cash only. You pickup (can consider sending it to you if the distance is within
15 miles, but you still need to come and help since the treadmill is
heavier than what I can handle myself).
Serious inquiries please. Call 732-372-8176
Location: Green Brook, 08812
Thanks.
features:
2.75 HP Motor
0-10 mph speed
0-10% incline
18" x 52" tre... 阅读全帖 |
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j**4
发帖数: 10425 | 4 【 以下文字转载自 Fitness 讨论区 】
发信人: redpalm (w?), 信区: Fitness
标 题: [bssd] 去年promise的奔以及健身成果updates
发信站: BBS 未名空间站 (Tue Jul 31 20:20:37 2012, 美东)
去年6月，写了一通关于健身和幸福的感受。 还和一位版上的ID每天txt msg互相
监督workout的进展。 一年过去了，当时最在意的事项未竟， 压力最大的时候， 依然
是每天按时起床+好的早餐+规律的健身， 让我保持状态。
过去一年里，基本上做到了至少平均每周2次gym，每次半小时器械加半小时有氧。
每月平均至少一次长距离跑步（匀速的十多mile吧）。 之所以平均，是因为出差和
deadline不少， 时间规律时我就每周三四次workout，出差和赶deadline时会偶尔miss
掉健身的计划。 不过，每周都在运动，而且每天步行很多。
其实这样锻炼，体重（112-115lb），体脂（18-19%）和腰围（62cm）都没什么变
化。粗腿也依然是粗腿（见正面照），呵呵。
既... 阅读全帖 |
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l**n
发帖数: 7272 | 6 【 以下文字转载自 Living 讨论区 】
发信人: llin (一路陌生人), 信区: Living
标 题: 可能漏水的地下室
发信站: BBS 未名空间站 (Sun Oct 10 20:57:11 2010, 美东)
今天去看了一间1964年的老房子。地下室是workout的。在不workout的一面相当于地面
高度的地
方，水平方向有长达20feet的砖缝可以明显看到被人用silicone重新封过一遍。有几个
地方很明显被
水泡过。
对了，地下室的砖墙是空心砖的。即使在能见到的一面重新封过，水还是有可能渗进砖
的空心。。。。
不敢想象！
让人纠结的地方是这个房子其他地方都不错。我们现在正在跟listing agent 谈。到底
是不是该放
弃？自己是觉得风险比较大。
版上的同修们有没有什么建议。另外，如果有在Maryland/Montgomery的，能不能推荐
inspector。We really really need a great one.
拜谢！再谢！三谢！ |
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c*h
发帖数: 33018 | 7 【 以下文字转载自 loseweight 讨论区 】
发信人: violetlily9 (微紫百合), 信区: loseweight
标 题: 给大家垫个底，姐妹们我先奔一步了
发信站: BBS 未名空间站 (Sat Jun 30 07:39:32 2012, 美东)
不知不觉都3个月了哦，感谢公主的活动，让我破釜沉舟加快减腹的速度~~~~~~
每周的更新和照片在这里：
http://www.mitbbs.com/article_t/loseweight/3955219.html
身高160cm
以4/16的数据为基准： 体重116lb，腰围75cm，大腿52cm，小腿34cm
截止到今天早上： 体重106lb，腰围64.5cm，大腿47.5cm，小腿33cm
大家都知道的tip就不说了，列举一些我个人的吧：
饮食方面：
1. 早上空腹的时候灌一大杯热/温水，然后稍微动几下，保持排泄通畅，身体也觉得轻松
2. 少食多餐，吃东西都吃到8分饱，当然也不饿着肚子。碳水甜食什么的该cut的还是
cut，偶尔吃点过过瘾就好了。养成好习惯，
3. 怕缩胸，所以木瓜银耳羹、黄豆猪蹄、骨头汤这类东西... 阅读全帖 |
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p****t
发帖数: 5814 | 8 Third baseman Ryan Zimmerman and the Washington Nationals have agreed to add
$100 million over six years to his contract, with a full no-trade clause, a
person familiar with the negotiations said Sunday.
The person told The Associated Press about the deal on condition of
anonymity because no announcement had been made.
Zimmerman already was signed for 2012 and 2013, with $26 million remaining
on the five-year, $45 million contract he got at the start of the 2009
season. He’s now guaranteed $126 ... 阅读全帖 |
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k******i
发帖数: 5774 | 9 Tracy McGrady is prepared to pursue a career in baseball, the former seven-
time NBA all-star confirmed on Tuesday.
The story was originally broken by McGrady's former coach with the Houston
Rockets, Jeff Van Gundy, during ESPN's NBA coverage on Friday night and
further investigated by Randy McIlvoy of KPRC in Houston. Both indicated
that McGrady was deep into workouts with the Sugar Land Skeeters of the
independent Atlantic League — including occasional meetings with Roger
Clemens — and very se... 阅读全帖 |
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T********g
发帖数: 121 | 10 MIAMI — Shane Battier will be with the Miami Heat this season. Mario
Chalmers is deciding if he’ll be there with him.
Saying he only wants “a winning role” at this point in his career, Battier
announced Thursday morning that he would sign with the Eastern Conference
champion Heat. Miami let him know as soon as the free-agency shopping window
formally opened this week that he was the Heat’s top signing priority —
even though the team has some question marks at the point guard and center
spots.
“O... 阅读全帖 |
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l***o
发帖数: 1111 | 11 UP!
下面是英文原文:
The Evolution of a Point Guard
from NYTimes
By HOWARD BECK, Published: February 24, 2012
ORLANDO, Fla. — The most captivating strand of the Jeremy Lin mystique is
that he came from nowhere, emerging overnight to become a star, after being
underestimated and overlooked, disregarded by college coaches, ignored in
the N.B.A. draft and waived twice in two weeks.
The narrative is well-established, factual in its broadest strokes and
altogether flawed, or at least woefully incomplete.
Jer... 阅读全帖 |
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H****F
发帖数: 430 | 12 三分和健身 有点冲突。。。。我一段时间不workout 一般十中6 罚球10中8.。。尼玛
workout完第二天就废了 |
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f**********e
发帖数: 1994 | 13 今天终于用 $480 (卖掉了 Fender Strat, Marshall amp 来筹资）
买到了 Powertap. 那 $15 是用典型 craigslist 无赖杀价法砍的 --
老子钱就这么多，爱卖不卖。那老白一皱眉，还是卖了。花了 1 小时装，
（移 cassette, 轮胎，装轮子，走线），跳上去骑 trainer... 哇靠，
240W 耶！心率还没到 80% 耶！我能和 Al-sultan 有一比了耶！
嗯... 不对... 我不踩时咋还有 20 Watts 勒？ 结果发现 hub 的
torque 要归零。一归零... 180W。
唉。咋就不能给我做点好梦呢。不过还是有点收获, 本来我以为是 150W 的
workout 原来是 180W, 那 setting 3+20mph "180W" workout
其实是 210W. 再者我发现不管我以为自己踩得出力多均匀，都会有一个 power
spike.
我自己一直觉得骑 trainer 实在很像是看 XXX 片打飞机, 就是不对劲。不过
现在孩子还小，估计我得还要打好一阵子飞机。Powertap 会让 traine... 阅读全帖 |
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d*i
发帖数: 9453 | 15 ☆─────────────────────────────────────☆
keneth (红缅茄) 于 (Tue May 15 17:55:13 2007) 提到:
I do 3 sets of 10 reps in my workout these days. I do fell exhausted after
the three sets, with my muscles being tight. But I dont feel sore after
workout. Instead, my muscle remains tight the next day.
I am wondering whether the 3*10 is a best protocol for building size, or
some other methods, say 3*6 (or 8) but with heavier resistance, are better.
thanks.
☆─────────────────────────────────────☆
keneth |
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d*i
发帖数: 9453 | 16 ☆─────────────────────────────────────☆
HardFi (哈飞 Muscle man\'s back!!) 于 (Wed Mar 26 01:24:35 2008) 提到:
虽然从一开始workout我就不间断的在吃
但是很困惑但是有没有作用
肌肉生长到底是workout在作用还是protein 的作用
我决定停一段光靠食物来补充蛋白看看有啥变化
☆─────────────────────────────────────☆
xlll (xlll) 于 (Wed Mar 26 01:26:07 2008) 提到:
肯定有作用的，只不过要想肌肉出来，可能还需要减少脂肪？不懂
☆─────────────────────────────────────☆
hawking (坚决不做圆圆的大肉球) 于 (Wed Mar 26 01:32:51 2008) 提到:
我总结出一点：肌肉总是没有肥肉长得快。他娘的真不幸
☆─────────────────────────────────────☆
HardFi (哈飞 M |
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s*********r
发帖数: 60 | 17 贴几个简单易学lower body workout，不需要什么器械，一条厚毛巾,一张凳子足以(练
习间隙还可以歇会 :P)可以结合you tube 8min leg/buns 上的动作(squat, lunge,趴
地，撅PG，抬腿...)develop你自己的lower body workout,动作强度低，适合于没条件
去gym想在家练的xdjm,还有我这样的健身菜鸟
Side-lying leg lift (to strengthen outer thigh muscles)
Exercise/动作要领:
1. 侧躺，向前稍弯膝,。头rest on伸出的手臂，另一只手触地，协助身体保持平衡。
2. 头放低，放松脖子和肩膀
3. 收腹，不拱背,身子保持still，用力集中于大腿外侧
4. 腿抬高到于肩同高, hold for a few seconds, 缓慢而有控制地回到地上
Easier version: Bend top knee when performing the lift
Harder version: Place some weight on ankle, if y |
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f*****r
发帖数: 58 | 18 早上起的晚，近１０点起
10am: 一碗牛奶，一根香蕉，一勺蛋白粉，一个鸡蛋，一小把杏仁，一片面包
1pm: 饿了，一块烤鱼(8oz左右，不大)，一个蕃薯，一碗沙拉
4pm: 又饿了，一个苹果
4:30pm: 还饿，一个Energy bar
6pm: pre-workout shake(一勺蛋白粉+creatine), 一个香蕉，
还是饿，又泡了一杯instant cereal
7:30pm: post-workout shake(两勺蛋白粉+creatine), 还饿，加了个snack bar
(到此实验室的存货已经全部吃光)
8:30pm: 晚饭 出去吃的，mongolian beef + brown rice
吃完９点，现在又饿了
本人男，５＇１０＂，１４２lbs，刚练了半年，长了１０磅左右，现在还是瘦，以前
更瘦，大概我是新陈代谢巨快的那种。 |
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f*******n
发帖数: 5241 | 19 我一开始也买的这种，我还有一套每个12磅可调的，最后就是每个哑铃可以
精确到1磅。不过后来还是嫌调起重量来太费劲，又咬牙买了SelectTech 552。
所以我现在都建议一步到位。
而且这种哑铃如果你想用7.5磅的，你只好用一个5磅和一个2.5磅的铁片配，
每个哑铃都不平衡。所以，你自己决定吧。买这种的话，要做好准备经常停
住DVD换重量。
还有，和对小苏的建议一样，收到包裹后，别急着马上开始，先好好读一下
它带来的两本册子，尤其是它的nutrition guide，然后再preview一下DVD。
另外，这里有Fit Test和Workout Sheets，你可以印下来用。
http://teambeachbody.com/get-fit/fitness-tools/workout-sheets |
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k**n
发帖数: 482 | 20 maybe you should reduce the amount of workout, say if they do 20 in the DVD,
you only do 10, sounds like you are exhausting yourself, also maybe for the
first two weeks, just do P90X every other day instead of everyday, it takes
time to get used to this kind of extreme workout, 欲速而不达 |
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s********2
发帖数: 631 | 22 同意，健身，尤其是负重健身，据说可以使得脑垂体分泌吗啡，使人精神高涨兴奋。
我和很多workout buddy讨论过这个问题，他们都说健身后虽然体力疲惫，但是一般都
情绪高涨，对日常工作效率是个促进。因为这是人体自然分泌的吗啡，没有副作用。
可能正因为这样，现在我的两个workout buddy都超级有积极性，对健身充满了热情，
每次都比我去得早，还都说是被我带动的，哈哈。我们三个平时学业压力都很大，睡眠
都不是很足，但是gym schedule还是在拼命挤出时间来搞，因为这个对日常工作确实有
好处。 |
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s********r
发帖数: 207 | 23 我比较偷懒，最近都按照这个Abercrombie Workout的Phase I锻炼的
http://www.abercrombieworkout.com/fitness-model-workout-phase-one.html
Monday : Chest, Shoulders, Triceps, Biceps
Tuesday : Legs, Back, Traps, Forearms
Thursday : Chest, Shoulders, Triceps, Biceps
Friday : Legs, Back, Traps, Forearms
这四天每天15分钟cardio
剩下三天每天30分钟cardio+abs
我感觉这样的强度有点低，我实际的锻炼安排是：
跑步35分钟：6.6 mph起步，每1分钟左右增加0.1 mph，直到9 mph，然后走5分钟。
自行车20分钟，强度大约和7 mph跑步差不多
15分钟拉伸+abs
然后50分钟左右的时间做上述的力量锻炼，总共2小时左右
我现在感觉50分钟的力量锻炼强度不够高，每次睡一觉起来就基本恢复了。如果每周只
锻炼4天，
但每次锻 |
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z****a
发帖数: 728 | 24 我也不知道是什么乱七八糟的各种东西 不过据说不是减肥药
be-DEFINED™ toning & sculpting formula: is a unique formula that can
make your workout easier.* It features an amino acid derivative, proven to
enhance athletic performance; electrolytes, essential to replenish during
any workout routine; and antioxidants to protect your body against free
radicals that can damage healthy cells.* This advanced nutritional formula
can help as you strive to sculpt a leaner you.*
be-ENERGIZED™ calorie burning formula: this mul |
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k**n
发帖数: 482 | 25 I agree with littlesu, also you have to view this as a long term workout
plan instead of short term intensive training, fitness is a long term
workout thing |
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g***l
发帖数: 18555 | 26 faint. What do you mean workout properly? How do you know my workout plan?
Who do you think who you are? When I first went to the gym, you probably did not even know what the gym is. LOL |
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f*******n
发帖数: 5241 | 28 谢谢NONONO MM的学术研究。我看了一下，好像基本上都不像是说肌肉形状的变化的。
拉伸时候是可以把肌肉拉长一点，但放松以后不是又一样了？
再逆向思维一下，如果拉伸能让小腿肌肉变长，那下次再有怕练出胳膊肌肉的MM，我是
不是可以告诉她，不用怕，练完了拉伸一下，就是又长又tone了？：）为什么从来没听
到这种说法？
我这里有一本书，“The New Rules of Lifting for Women"，主要作者是和“The New
Rules of Lifting"是一样的。Lou Shuler曾经先后是Men's Fitness和Men's Health
杂志的编辑。而Alwyn Cosgrove则是Men's Health和tmuscle网站上知名的trainer。我
摘录其中一段，当然，这不是直接说小腿肌肉形状，也不是说拉伸的。而且，如果不相
信的话，也不妨当作民科处理：
New Rule #6: No workout will make you taller
Workout advice for women is riddled with allusions to makin |
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l****q
发帖数: 767 | 29 Can we drink tea during workout and after workout? |
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n***s
发帖数: 10056 | 30 Give it a try. Works for me.
I normally go to gym during lunch time (weight lifting for 1 hour. drink
water during workout). Then either drink gatorade, or eat a banana/yogurt
after workout. Eat lunch minutes later. Feel refresh. Like today, gym 1 hr,
then after work, picked up kid and went to swimming class. Watched her swim
for an hour. Then got home and mowed the lawn, trimmed edges, and finished
with blower (1.5 hrs). Feel a bit tired. But a bottle of gatorade washed it
away. |
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z********0
发帖数: 9013 | 31 对了，3F姐，那个chest的workout, 一开始的push up, 我还能跟上，到后面的diamond
push up，one arm push up, 就完全不行了，（最多只能和里面的MM一样，只能把上
半身抬起来，腿完全搁在地上）。
是不是我得先专门练习练习胸肌，再回过头来做这个workout比较好？我现在胸肌太弱
了，做这个是不是有点浪费？ |
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b***k
发帖数: 2829 | 32 very helpful!! I looked at Abercrombie workout, it's cool.
Have you compared it with Spartan 300 workout? |
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b***k
发帖数: 2829 | 33 I love work out during lunch time. Eat a banana before workout so that you
won't be running on empty stomach.
After lunch workout, I feel refreshed for the whole afternoon. If I didn't
do it for one day, I can usually fall into sleep at desk around 3pm.
It's all about personal preference and schedule. I'm not a morning person
and feel exhausted after work. So lunch time is perfect for me. |
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g********x
发帖数: 4671 | 34 You can start off with those 20 lbs for arm and shoulder workouts
But you'll need heavier weight for chest and leg workouts soon. |
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d*i
发帖数: 9453 | 35 【 以下文字转载自 Running 讨论区 】
发信人: whxhm1 (whxhm), 信区: Running
标 题: 跑步伤病防治的一些见解
发信站: BBS 未名空间站 (Fri Oct 15 18:30:07 2010, 美东)
现在down time没有训练可以分享，就写一点跑步伤病防治的经验吧。
I. 训练的基本原则。
1) 最重要的是跑步姿势，这点讨论过很多。个人认为forefoot strike和midfoot
strike最佳，heel strike危险系数比较大。关键是落脚轻，paw-back, 保持膝盖一定
的弯曲（即使是脚往前伸的时候），落脚点在身体重心下方。小步高频比较安全。
2) 10% rules: 每周Mileage增加不超过10%，每周的speed work (interval, tempo,
repeats)不超过总Mileage的10%.
3）系统训练之前要有base training, high mileage low speed/heart rate. 最好在
base building期间weekly mileage达到甚至超过后期训练的... 阅读全帖 |
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v*****r
发帖数: 2325 | 36 HOW OFTEN YOU DO 88# kb WORK?
EN. 高强度HEAVY WORKOUT i followed strength coach mike mahler's plan, heavy/light/medium + periodization
So heavy 一周一次 AT MOST， 然后歇个２天看身体反应。
FOLLOWED UP WITH LIGHT & MEDIUM LOAD WORKOUT REST OF WEEK.
尽量避免 ３RM 以上。
HIGH VOLUME, ADD SEVERAL REPS A TIME WEEK OVER WEEK,
AVOID BIG INCREMENT FROM 10 TO 20 EVEN 30.
kb WORK IS SERIOUS STUFF, KEEP JOURNAL IS KEY TO AVOID OVER TRAIN or injury. |
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c******t
发帖数: 1733 | 37 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That... 阅读全帖 |
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c******t
发帖数: 1733 | 38 read somewhere, think they are very good workout advices
1) Diet - if this is wrong, it makes your goals harder to achieve
2) Rest - Progress slows without it
3) Sleep - a healer
4) Exercise - a)tailor to your goal, b)focus on technique c)pace
yourself, don't go all out at every workout
5) Enjoyment - do something you enjoy and that you will enjoy over a long
period of time.
6) Lifestyle - program exercise around your lifestyle not lifestyle
around your exercise programs
7) Try it - See... 阅读全帖 |
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c******t
发帖数: 1733 | 39 这段时间非常郁闷，long cycle没有任何进展，停滞在3分钟18reps上，对比下gs运动
员的form,我的各个技术细节一无是处，特别是从rack drop很差。准备从小重量强化技
术，争取能做10min set, 哪怕用double 26lb的也好。
我想这段时间的训练走了弯路，把训练当作workout,追求大重量和强度，正确的方法应
该是practice,而不是workout。
strength is a skill, practice it to improve |
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c******t
发帖数: 1733 | 40 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That... 阅读全帖 |
|
c******t
发帖数: 1733 | 41 read somewhere, think they are very good workout advices
1) Diet - if this is wrong, it makes your goals harder to achieve
2) Rest - Progress slows without it
3) Sleep - a healer
4) Exercise - a)tailor to your goal, b)focus on technique c)pace
yourself, don't go all out at every workout
5) Enjoyment - do something you enjoy and that you will enjoy over a long
period of time.
6) Lifestyle - program exercise around your lifestyle not lifestyle
around your exercise programs
7) Try it - See... 阅读全帖 |
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c******t
发帖数: 1733 | 42 这段时间非常郁闷，long cycle没有任何进展，停滞在3分钟18reps上，对比下gs运动
员的form,我的各个技术细节一无是处，特别是从rack drop很差。准备从小重量强化技
术，争取能做10min set, 哪怕用double 26lb的也好。
我想这段时间的训练走了弯路，把训练当作workout,追求大重量和强度，正确的方法应
该是practice,而不是workout。
strength is a skill, practice it to improve |
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f*******n
发帖数: 5241 | 43 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 | 44 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 | 45 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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f*******n
发帖数: 5241 | 46 12/5：20 miles biking
12/6：GYM Chest workout
Bench Press: 105x5x5
Incline Bench Press: 85x5x5
Chest Flies：25x5x5
Butterflies: 85x5x5
上周是休整周，用的是8x4，这周回到5x5，先用两周前的重量过渡一下。
12/7：Rest
12/8: P90X Back & Biceps
这个练习是Bench Press这些训练的一个很好的补充，正好练习上半身没练
到的部位。
12/9：26.2 miles biking
很慢。老想看看骑车马拉松的距离怎么样，一边看韩剧，一边慢慢骑，差不
多两个小时，没觉得累。
12/10：Gym Chest Workout
Bench Press: 110x5x5
Incline Bench Press: 90x5x5
DB Incline Bench Press: 40x5x5
Bent Arm DB Raise: 40x5x5
先是45，65，95磅各做一组热身，然后全面增加重量，居然都顺利完成了，最
后的两下都有点吃力，好像是正好... 阅读全帖 |
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f*******n
发帖数: 5241 | 47 12/19：10 miles running
Avg Pace：11:25
Avg HR：150
跑得慢，但是后半程跑了几次fartlek，Garmin记录最高速度达到9.3mph。
12/20：GYM Chest workout
Bench Press: 115x4x3,110x5x2
Incline Bench Press: 90x5x5
Incline DB Press：40x5x5
Bent-Arm DB Pullover: 40x5x5
看来我遇到瓶颈了，为了能推重一点，决定还是尽量用115磅的，即使不能
做一组5次，4次也好。
又做了一次2000米划船机测试，注意多用身体和蹬腿，9:29，终于进了
9:30以下。
12/21：Rest
12/22: 17 miles biking
12/23: 50 pushups & Beachbody Turbo Fire EZ45
和一帮朋友上山玩，几家人住一个大房子。其他朋友在旁边打牌我和弟媳一
起锻炼，居然被笑神经病。：）
12/24: Skiing
膝盖还是不好，但既然住在滑雪场，不滑说不过去。
12/25: Home Ches... 阅读全帖 |
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f*******n
发帖数: 5241 | 48 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 | 49 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 | 50 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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