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S*********g
发帖数: 24893 | 2 在佛州无影脚熊猫马龙竞选大胜之夜，我哭了。
hsh嘱我一定要写点什么
激动的泪水模糊了我的眼
我只有一句话
龙哥有肉吃，咱们也能分点儿屎
（选举结果，马龙哥177：173大胜，马龙哥还囊括了20张黑人选票。）
熊猫马龙 pandamalone 是中科大少年班的，科大2000-2004期间最著名的衙内。
马龙是辽宁辽阳人，父亲是当地一霸，黑白通吃的那种。pandamalone还是学生的时候
在FL就买了2套房子2辆豪车。马龙有一句经常说的豪言，就是
————----- 我爸爸有司机，你有么？ -----------
马龙在科大期间热爱篮球，在球场上的火气非常大，马龙在球场上的名言：以后不要让
我再看见到你，今后见你一次，打你一次。记得有一次，在科星杯篮球赛（科大院系之
间的比赛），马龙作为比赛的裁判，因为不满一名观众对他判罚的抱怨，当着几百名比
赛观众，当场就把那位为本系加油的观众给踹到了，用的是马龙最擅长的连环腿（就是
马龙以前ID picture 的那个狗撒尿的姿势），以上是本人亲眼所见。给本人留下了阴
影和无限敬仰。
pandamalone来美后经常飞来飞... 阅读全帖 |
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h***e
发帖数: 20195 | 3 【 以下文字转载自 Military 讨论区 】
发信人: StephenKing (88), 信区: Military
标 题: 群众最喜爱的小将战无不胜攻无不可兽欲天齐
发信站: BBS 未名空间站 (Wed Apr 13 10:39:44 2011, 美东)
在佛州无影脚熊猫马龙竞选大胜之夜，我哭了。
hsh嘱我一定要写点什么
激动的泪水模糊了我的眼
我只有一句话
龙哥有肉吃，咱们也能分点儿屎
（选举结果，马龙哥177：173大胜，马龙哥还囊括了20张黑人选票。）
熊猫马龙 pandamalone 是中科大少年班的，科大2000-2004期间最著名的衙内。
马龙是辽宁辽阳人，父亲是当地一霸，黑白通吃的那种。pandamalone还是学生的时候
在FL就买了2套房子2辆豪车。马龙有一句经常说的豪言，就是
————----- 我爸爸有司机，你有么？ -----------
马龙在科大期间热爱篮球，在球场上的火气非常大，马龙在球场上的名言：以后不要让
我再看见到你，今后见你一次，打你一次。记得有一次，在科星杯篮球赛（科大院系之
间的比赛），马龙作为比赛的裁判... 阅读全帖 |
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c****6
发帖数: 1550 | 5 ☆─────────────────────────────────────☆
StephenKing (88) 于 (Wed Apr 13 10:38:15 2011, 美东) 提到:
在佛州无影脚熊猫马龙竞选大胜之夜，我哭了。
hsh嘱我一定要写点什么
激动的泪水模糊了我的眼
我只有一句话
龙哥有肉吃，咱们也能分点儿屎
（选举结果，马龙哥177：173大胜，马龙哥还囊括了20张黑人选票。）
熊猫马龙 pandamalone 是中科大少年班的，科大2000-2004期间最著名的衙内。
马龙是辽宁辽阳人，父亲是当地一霸，黑白通吃的那种。pandamalone还是学生的时候
在FL就买了2套房子2辆豪车。马龙有一句经常说的豪言，就是
————----- 我爸爸有司机，你有么？ -----------
马龙在科大期间热爱篮球，在球场上的火气非常大，马龙在球场上的名言：以后不要让
我再看见到你，今后见你一次，打你一次。记得有一次，在科星杯篮球赛（科大院系之
间的比赛），马龙作为比赛的裁判，因为不满一名观众对他判罚的抱怨，当着几百名比
赛观众，当场就把那位为... 阅读全帖 |
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C********n
发帖数: 346 | 8
当然不能替代运动了，我说的是替代椅子啊。
网上搜到10 Reasons to Use an Exercise Ball as Your Chair.今天晚上做了两个小
时感觉还不错，就是一直晃来晃去的：）
1. Forces proper spine alignment. Because an exercise ball is not stable,
your body needs to try
to balance itself on it. The perfect spinal posture is coincidently the
easiest to balance with. Thus,
your body will automatically try to align itself into the proper posture.
This helps improve your
spinal health, and decrease back pains.
2. Causes you to frequently change positions. An exercise ... 阅读全帖 |
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s*******n
发帖数: 12995 | 9 ☆─────────────────────────────────────☆
joytoday (joytoday) 于 (Fri Jun 29 03:07:14 2012, 美东) 提到:
打算下周去portland，想购物，看自然风景，有什么好的推荐的地方吗？
☆─────────────────────────────────────☆
saintknight (曾因酒醉鞭名马，生怕情多累美人) 于 (Fri Jun 29 03:11:18 2012, 美东) 提到:
发到oregon版把
话说portland需要玩5天？。。。
☆─────────────────────────────────────☆
Winner2011 (小崔) 于 (Fri Jun 29 03:13:15 2012, 美东) 提到:
想玩好了，5天还不一定够
我琢磨琢磨，写一个
☆─────────────────────────────────────☆
saintknight (曾因酒醉鞭名马，生怕情多累美人) 于 (Fri Jun 29 03:15:09... 阅读全帖 |
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t*a
发帖数: 18880 | 11 Roger Clemens returning to baseball
http://timesleader.com/stories/Roger-Clemens-returning-to-baseb
4:40 pm
Photos
FILE - This Feb. 27, 2008 file photo shows Roger Clemens pausing while
throwing batting practice during a workout at the Houston Astros minor
league spring training facility in Kissimmee, Fla. Rogers Clemens has signed
with the Sugar Land Skeeters of the independent Atlantic League and is
expected to start for them on Saturday at home against Bridgeport. (AP Photo
/David J. Phillip,... 阅读全帖 |
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h**********g
发帖数: 3962 | 12 科比马上就要退役了。他的全部篮球生涯都效力在湖人队。
很多年轻人不知道这个篮球传奇为什么到了第13顺位才被
选中。也有人质疑他为什么被山猫选中然后给了湖人。这
里有答案。
http://www.chatsports.com/los-angeles-lakers/a/The-Inside-Story
Kobe Bryant is one of the greatest players in NBA history, and may go down
as the greatest Lakers player ever. But, had rookie NBA head coach John
Calipari trusted his gut instinct in 1996, the history of the NBA could have
unfolded in a completely different way.
John Calipari was the head coach of the New Jersey Nets in 1996, and was
amazed by wha... 阅读全帖 |
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h**********g
发帖数: 3962 | 13 http://sports.espn.go.com/nba/story/_/id/14573837/jerry-west-sa
OAKLAND, Calif. -- As the Lakers' general manager who helped engineer a
trade that brought Kobe Bryant to Los Angeles, Jerry West had a daily
firsthand view of a budding 17-year-old who would extend the good fortune of
a legendary franchise and help rekindle a post-Michael Jordan NBA.
West, now an executive board member for the Golden State Warriors, reflected
Thursday night on Bryant's career, calling him a one-of-a-kind player wit... 阅读全帖 |
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j****y
发帖数: 1714 | 14 【 以下文字转载自 Running 讨论区 】
发信人: joyjoy (joy), 信区: Running
标 题: Extreme Endurance Exercise and heart attack
发信站: BBS 未名空间站 (Sat Oct 5 01:52:16 2013, 美东)
我有同事骑自行车突然心脏病发作死亡。所以看了看锻炼过度和心脏病的关联的文章。
仅供参考：
http://fitness.mercola.com/sites/fitness/archive/2013/08/23/ext
By Dr. Mercola
Do you dread going to the gym for what feels like hours at a stretch? Or do
you avoid working out altogether because you just don't have the time? Then
what I'm about to tell you should be music to your ears: when it comes to... 阅读全帖 |
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t****u
发帖数: 10218 | 15 "The memory limitation for the Forerunner 310XT is 1,000 laps or
approximately 20 hours of total workouts. Each workout is considered one lap
unless the Lap button was pressed during a workout to create additional lap
(s). A Low Memory warning will appear as the memory is close to becoming
full."
http://support.garmin.com/support/searchSupport/case.faces?case |
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l******u
发帖数: 586 | 16 分享一下自己的流程，同样是新手，希望能够帮到别的新手。当然，那位朋友有更简便
的方法，欢迎指正分享。
Google地图的自行车路线不错，如果直接在手机上面输入地址，选bicycle就可以跟着
走。问题是，我们经常想走一段预定的路，而不是单纯到达某一个目的地。如果可以把
路线存下来，那么久比较方便。尤其是想反复走的路线，更愿意存起来，而且可以同朋
友分享。
在Google地图上面怎么规划，俺就不费口舌了。一旦把路线定下来，怎么加到Strava或
者Endomondo里面呢？Strava和Endomondo的路线工具都比较弱。
第一步，把Google地图规划好之后的URL，copy下来。
第二步，到这个网站：http://tinyurl.com/nj458ap ，paste URL到“provide the URL of a file on the Web:”，注意选择“GPX”作为output format。Click “Convert” button。
第三步，可以直接click download生成的gpx文件，也可以用copy & paste另写一个gpx
的text文件。这时候生... 阅读全帖 |
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k****h
发帖数: 944 | 17 Tried deadlift the first time yesterday. Did 4 sets with 10 rep each. First
two sets: my weight-10 pounds. The final two weight+40 pounds.
My back felt hurt this morning, and I failed to complete my "16 minutes' abs
" this morning.
BTW, do you guys do the "minutes abs" at the same time when you workout in
the gym, or you guys do it at home.
I usually do it at home. but now i figure that prob it is better to do it at
the same time when you workout, cause the testerstone after your workout is
high |
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d*i
发帖数: 9453 | 18 ☆─────────────────────────────────────☆
standardgirl (*~ballroom princess~*) 于 (Tue Dec 18 09:47:02 2007) 提到:
谁可以帮我看看，怎麽没有什么减重效果？
Monday - Friday
7:50am 起床
早餐: (9:00am)
1 cup新鲜pineapples
1片全麦toast加少许jelly和peanutbutter
中午：(一般11:45am左右吃一半，剩的2:30pm左右再吃完)
1 cup mashed potato 或1 cup rice
3-4片火腿或其他瘦肉
1 cup 青菜（一般是broccoli）
晚餐：(有workout的话，6-7pm workout,8点吃；没有workout时,约6:30pm吃)
1个百馒头或1片全麦toast (约100卡）
1碗campbell canned soup (约150卡）
(usually fat free potato or fat free mushroom)
*有时候晚餐吃之前leftover的，半个 |
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d*i
发帖数: 9453 | 19 ☆─────────────────────────────────────☆
dreambj (梦回北京) 于 (Sat Jan 5 13:32:58 2008) 提到:
总是潜水，新年出来冒个泡。:-)
我在men's Health上读到，效果最好的增肌减脂的方法是full body workout，也就是
weight training for whole body each time, 3-4 times per week. 理论是每次work
out所刺激的肌肉群越多，那么workout后的新陈代谢律会越高，加上配合有氧运动，
会最有效。
但是看到另外的文章，说每个部位最好是分离来练，一周一次，最多两次，因为每次
workout需要足够的刺激，也需要足够的时间恢复。肌肉刺激的越厉害，增长的就越快
，那么静止状态下新陈代谢就越快，配合有氧，效果当然好。那种全身的只适合没有足
够时间的人，效果次之。
总而言之，每个说法都建议短时间高强度间歇式有氧运动，既能提高新陈代谢水平，又
不会因为过长的时间而消耗肌肉。
大家表个态？哪种是最好的？
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d*i
发帖数: 9453 | 21 ☆─────────────────────────────────────☆
JohnGalt (WhoIsJohnGalt) 于 (Tue Jul 29 15:49:25 2008) 提到:
今天back/biceps workout.
第一个动作是硬拉. bar 10 reps, 95lbs 10 reps, 135lbs 10 reps x2
这个重量腰背部没啥感觉, 但做到最后一组的最后一个手抓不住了,差一点砸着我的
workout partner.
应该怎样有效的提高手臂的承受力/耐力呢?
☆─────────────────────────────────────☆
flan (主攻精华区) 于 (Tue Jul 29 15:55:10 2008) 提到:
没有捷径。先用两个月来锻炼小肌肉和关节和韧带吧。（小重量，多次）
今天back/biceps workout.
第一个动作是硬拉. bar 10 reps, 95lbs 10 reps, 135lbs 10 reps x2
这个重量腰背部没啥感觉, 但做到最后一组的最后一个手抓不住了,差一点砸着我 |
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v*****r
发帖数: 2325 | 22 我在尝试 workout outside of gym,
我觉得"找出时间来"的关键是WORKOUT 不要用大块时间(２０分钟以上)
还有就是对各个EXERCISE 的理解和想一些变通的办法, when you think, workout
becomes a little bit more interesting.... |
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s*********n
发帖数: 2283 | 23 一不小心哲学了一把.
大多数人建议, you need refuel yourself through post-workout insulin spike. 但
是对于是否应该吃点东西 before workout 是因人二易.
也有人对 high-carb post-workout meal 的好处怀疑, 因为它会 suppress anabolic
growth hormone.
也有人对 high-carb meal 的好处怀疑, 他们认为那会accelerate 你的aging. |
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n***s
发帖数: 10056 | 24 Limit workout to around 1 hour and eat something before and after workout. Drink water during workout. This helped eliminate low blood sugar situation for me. |
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c******t
发帖数: 1733 | 25 The best summary for getting to 10 minute sets
http://www.kbmike.com/2007/11/logical-progression-road-to-ten-m
Nine, ten, eleven, twelve... Put the weight down. Isn't that how a typical
weight lifting set goes? Not any more. Whether for fitness, strength
conditioning, or kettlebell sport, once you learn proper technique and
programming, it's nothing but timed sets for real kettlebell training. This
article will focus on progressing to ten minutes with one hand switch in the
classic exercise know... 阅读全帖 |
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c******t
发帖数: 1733 | 26 The best summary for getting to 10 minute sets
http://www.kbmike.com/2007/11/logical-progression-road-to-ten-m
Nine, ten, eleven, twelve... Put the weight down. Isn't that how a typical
weight lifting set goes? Not any more. Whether for fitness, strength
conditioning, or kettlebell sport, once you learn proper technique and
programming, it's nothing but timed sets for real kettlebell training. This
article will focus on progressing to ten minutes with one hand switch in the
classic exercise know... 阅读全帖 |
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f*******n
发帖数: 5241 | 27 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 | 28 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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a****s
发帖数: 3077 | 29 我觉得肿胀是锻炼完几个小时到1天以后感觉肌肉酸痛。需要恢复几天。一般开始
workout的头几次经常这样，workout次数多了就不明显了.
如果workout几个rep坐下来，就感到肌肉很紧那不是肿胀，而是肌肉收缩到一起，做作
相应的拉伸动作可以继续练，不容易受伤。 |
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j**f
发帖数: 7403 | 30 啊？ 从CLASSIC开始？ 俺是女的，俺琢磨着从LEAN开始呢。 呵呵。 ：）
我看到WORKOUT CALENDER了，是一个PDF文件对吧？ 3个星期玩儿命练，第4个星期休息。
想不休息都不成，女的肯定得休息一个星期。 ：）
问题是，为啥CARDIO X还得照着他练？我以为，ＣＡＲＤＩＯ，直接扔GYM，规定时间
不就OK了。呵呵。 ：）
我家没有那么大地方，我看里面很多动作很VIOLENT，我要是踹到了我家电视，咋办啊。
：）
还是有大房子是王道啊。。。
Typo. 12 workouts. 就照着workout calendar练就行了。推荐从classic开始. |
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j**f
发帖数: 7403 | 31 我给楼主的建议是： 每2-3个月，重新制定计划，或者说，修改计划。
可以看别人的训练计划。可以看YOUTUBE上各个部位的教程，比如SEARCH "LEG
WORKOUT" "CHEST WORKOUT" "upper body workout". 也可以找书或者网站琢磨
但是每过一段时间，一定要调整计划，找自己弱项。
我觉得一个很好的检验自己哪个肌肉弱的方法：
POWER YOGA。 很多YOGA STUDIO有DROP IN的，去一次10块钱左右。
做完之后，48小时之后，看哪儿疼，就是哪儿弱。
网上找找那块怎么练。 基本上都是平时不练的“边角”肌肉。
然后没事就和GYM里的肌肉牛人搭讪，让别人给看看动作。什么都要问。
反正一转身，大家都不认识彼此。逮到一个牛人就多问几个问题。：） |
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t*********r
发帖数: 1822 | 32 Excuse me for not being able to type chinese.
Aerobit exercises are generally not going to give you significant increases
in muscle size.
So I'd say that a good day of leg work out is still needed. Reduce intensity
if you think you already have strong legs.
For upper back, I think the best workout are pull ups/Lat pull downs. If you
can already do a lot of pull-ups, try to bear some weight.
Lower back, together with leg, can be worked out by doing dead lift and
squat.
As for your concern about n... 阅读全帖 |
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n***s
发帖数: 10056 | 33 "In this video I show you a quick home workout you can do for chest and back
. This is a great workout to get started with at home if you don't have a
gym membership. And I will sometimes do this workout when I don't have time
to go to the gym, or when I'm traveling and don't have gym access."
This is the note from his video. So your doubt is valid. |
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b***k
发帖数: 2829 | 34 哈哈， 标题党了一把。
我做了3轮的P90X， 到现在， 一做到CHEST AND BACK的那个WORKOUT, 肯定到下半轮就
恶心，
想吐。 有一次还真的吐了。 做其他的WORKOUT都没有这个问题。 是不是跟这个
WORKOUT的很多上窜
下跳有关系？
在版上做P90X的， 有没有类似的感觉？ |
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m**********g
发帖数: 188 | 35 5/17/2011(Tu) Workout day
Workout log: 6:20 pm at the gym
Warm Up：5 minutes elliptical
Lunge: 12*3 (weights: 12lb*2, left, right)
Lateral raise: 12*3 (weights: 5lb*2)
Dumbbell dead lift: 12*3 (weights: 10lb*2)
Chest press: 12*3 (weights: 10lb*2)
Plank: 1 minute
Incline crunch: 30
Cardio: 15 minutes treadmill
Post-work shake: 1/2 cup of skim milk + 1 scoop of whey protein powder
Diet log
Breakfast:
1/3 cup of R??? cheese
1/4 cup of dry blueberries
1 banana
1 hard-boiled egg
Morning snack:
1 hard-... 阅读全帖 |
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n***s
发帖数: 10056 | 36 Go to gym 4 times a week lift weight. Each time work on one body part: chest
one day, back one day, legs one day,
shoulders&arms one day. 45-60minutes per workout. Abs workouts at home twice
a week. Also do some jump rope,
stretch at home.
Drink protein after each gym workout.
Try to eat as healthy as possible.
After over a year, waist reduced 2 inches while chest, back, arms are all
thicker. Legs and shoulders only worked a
few months so less improvement. Strength also increased a lot. Not ment... 阅读全帖 |
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l********g
发帖数: 42 | 37 cardio:隔一天做一次cardio,每次10-20min,天气好就跑步不好就跳绳, 发现跳绳比跑
步还累
饮食:肉类只吃瘦鸡肉和tilapia,还有每天吃很多蔬菜,不少水果,蛋白粉每天1.5 scoop
分三次吃,睡前的那半scoop和脱脂牛奶一起喝下去..不吃含fat和sugar高的任何食物.
还有每天尽量分成五餐,但大概只有一半时间做到了
abs workout:跟着youtube上的8min abs workout 一起做,隔一天做一次,后半个月开始
做chest workout,也是youtube上的 |
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c****1
发帖数: 5654 | 39 i am over 40, here is the past few years log:
Sat: 75 min power Yoga, 90 min workout my back and core, hiked in the south
bay for 90 min.s
Sun: 4 hour 8 game beach VB
Mon: 3 hour tennis: singles, 90 min workout my chest and triceps, core.
finally had a great stretch/relaxation to recover my body from over exercise.
Tuesday: 3 hour table tennis at Foster City TT club, 90 min workout my legs
plus biceps, core strength. |
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g*********n
发帖数: 1055 | 40 好吧俺也来借花献佛一下，satas提到的HIIT
High-intensity interval training (HIIT) or sprint interval training is an
exercise strategy that is intended to improve performance with short
training sessions. HIIT is a form of cardiovascular exercise which is
beneficial to burning fat in a short and intense workout. Usual HIIT
sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio
for work to recovery periods. For example, a runner would alternate 30–40
seconds of hard sprinting with 15–20 seconds... 阅读全帖 |
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f****s
发帖数: 145 | 41 计划开始Cutting了，workout的plan不准备怎么大改
Tue：shoulder and lower back
Thur: bicep and mid back
Sat: chest and tricep
Other days: 30mins HIIT(跑30s,歇30s)
每个workout大概包括比较经典的5-6个动作，Bench press之类的多关节运动就5x5，Bi
cep curl之类的就3x8。
问几个问题：
1. Diet，重中之重，我现在大概170lbs，Cutting时每天多少Cal比较好？用Keto还是维
持Bulking时的营养比例，减少总Cal就好。
2. 个人不是很懂HIIT，有没有好的program、Link或者建议？
3. Workout时要不要加重量？还是维持原重量就OK？
谢谢 |
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c******t
发帖数: 1733 | 42 一般hiit要做6组以上，时间在15到20分钟之间，所以每组时间不能超过3分钟。按通常
workout/rest 2：1的比例来算，每组workout不要超过两分钟。
workout只有到一定强度才能算high intensity.对于一般人来说， 一般用一分钟的时
间达到95%的vo2max,休息一分到一分半钟。这样跑步相当于400m到800m的强度。
对于牛人来说，常常20秒钟push到170%的vo2max,然后休息10秒。这基本是100-200m 的
sprint.
所以你跑1mile根本称不上high intensity.超过三分钟的运动，绝大多数是有氧运动。
指教 |
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n***s
发帖数: 10056 | 43 Good to hear you check this forum. How's the trip to Mexico?
I am two different person after over two years' workouts. Stronger, leaner, happier, feel younger. I say do workout as soon as you can so you can see even better results. I progressed like snail. But two years still covered a nice distance.
Got yourself a workout plan? Let us know. |
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l********y
发帖数: 1327 | 44 pre workout: creatine + jack3d
during workout: whey + glutamine
post workout: whey + casein
easily break your 160 bottleneck |
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s****e
发帖数: 1984 | 45 芭蕾当然有助fitness,我就希望能有ballerina 那样的lean muscle. 问题是你贴得都
太专业了，对我们没什么可以借鉴的。欣赏一下也就可以了。你贴的那些人都是童子功
练出来的，我们现在也不可能像她们那样从first position开始练。
现在有一些从芭蕾演变出来的workout DVD, 我练过一些，到还算实用。比如NY city
ballet出了一套workout DVD, 编得不错。还有The bar method,从芭蕾衍生而来，也可
以在家练，对改善型体很有帮助。我觉得这种workout还比较实用。要让大家去ballet
studio去练就太不现实了，特别是对男生，没有基础就更不可能了。
FITNESS 並不是僅僅包括舉重和用器械練出大塊頭死肌肉，涂上油，穿上丁字褲，炫耀
給別人看，再加上大吃蛋白粉和“能量飲料”。就像阿諾州長年輕時那樣。FITNESS 是
指全面健........
★ Sent from iPhone App: iReader Mitbbs Lite 7.56 |
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s****e
发帖数: 1984 | 46 12/15, crossfit 90 minutes
Toys for Tots charity workout
12 Days of Christmas
Day 1: 1 Rope climb (12 total)
Day 2: 2 thruster (65/55lb, 22 total)
Day 3: 3 deadlifts (95lb, 30 total)
Day 4: 4 burpees (36 total)
Day 5: 5 box jump (20", 40 total)
Day 6: 6 man makers (15lb dumbells, 42 total)
Day 7: 7 Kettlebell swings (16kg, 42 total)
Day 8: 8 wall balls (10lb, 40 total)
Day 9: 9 power snatches (45lb, 36 total)
Day 10: 10 double unders (30 total)
Day 11: 11 toe to bars (22 total)
Day 12: 1200 mete... 阅读全帖 |
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s****e
发帖数: 1984 | 47 12/15, crossfit 90 minutes
Toys for Tots charity workout
12 Days of Christmas
Day 1: 1 Rope climb (12 total)
Day 2: 2 thruster (65/55lb, 22 total)
Day 3: 3 deadlifts (95lb, 30 total)
Day 4: 4 burpees (36 total)
Day 5: 5 box jump (20", 40 total)
Day 6: 6 man makers (15lb dumbells, 42 total)
Day 7: 7 Kettlebell swings (16kg, 42 total)
Day 8: 8 wall balls (10lb, 40 total)
Day 9: 9 power snatches (45lb, 36 total)
Day 10: 10 double unders (30 total)
Day 11: 11 toe to bars (22 total)
Day 12: 1200 mete... 阅读全帖 |
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g****c
发帖数: 346 | 48 本人基本参数:
身高: 5'8
体重: 140 lb
年龄: 大叔级别
二月份的时候体重160磅, 一直跑步到10月, 期间饮食一直没有改变, 减到138磅. 从10
/29开始练StrongLifts 5x5, 彻底改变饮食, 现在是第四个星期. 期间长了两磅.
这几个星期基本上都花在form上了. 特别是squat, 原来觉得很简单, 后来发现对我来
说一点都不简单. 因为常年坐在电脑前, squat需要的flexibility基本都没有, 包括
shoulder/hip/thoracic spine/hip flexors flexibility. 每天花了很多时间来练这
些. 期间还花了好几天时间找我的low bar squat肩膀的位置. 最近才摸到一丁点门道.
我的训练计划如下:
星期一,三,五: 力量练习(StrongLifts Workout A and B)
Workout A: Squat, Bench Press, Barbell Row, Dips (3x10)
Workout B: Squat, Overhead Press, Deadlift, Chin-u... 阅读全帖 |
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p*********l
发帖数: 26270 | 49 今天的饮食(~1900 kcal)
(8 am) Breakfast:
Silk unsweetened soymilk, 1 cup
Bosc pear, 1 piece
(10 am) AM Snack:
Fage total 0% Greek yogurt, 170g
(noon) Lunch:
Grilled chicken breast, 1 piece
Sauteed fava beans, 1 cup
Sauteed string beans, 1 cup
(4 pm) Pre-workout Snack:
Boiled egg, 1 piece
100% rye bread, 1 slice
All natural peanut butter, 1 scoop
Workout drink (diluted with water):
Fat free milk, 1 cup
Whey powder, 1 scoop
(6 pm) Post-workout Snack:
Almond, 15 pieces
85% dark chocolate, 2 pieces
(7 pm... 阅读全帖 |
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p*********l
发帖数: 26270 | 50 啊，多谢大师讲课
每个workout是单独一次训练，对不？要是一天做6个workout，是不是有点吓人？
每个workout之间要间隔多久呢？
为什么workout1的10个set 的rep不一样呢？后面的rep都是一样的。 |
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