l******u
发帖数: 3169 | 1 Week33 (8/15-8/21)
8/15 CoreSyn
8/16 X Stretch
8/17 Plyometrics
8/18 Burn Interval with Extreme Abs
8/19 KB Swing
8/20 Legs&Back with ARX
8/21 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2344 (231:91:163)
想法：PlyoX一小时，平均心律148，最大176。Burn Interval 45分钟，平均心律145，
最大172。 |
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l******u
发帖数: 3169 | 2 Week36 (9/5-9/11)
9/6 Plyometrics
9/7 X Stretch
9/8 Burn Interval with Extreme Abs
9/9 KB Swing
9/10 Legs&Back with ARX
9/11 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2014 (220:78:128)
想法：PlyoX一小时，平均心律147，最大176。Burn Interval 45分钟，平均心律149，
最大178。 |
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l******u
发帖数: 3169 | 3 Week37 (9/12-9/18)
9/12 Rest
9/13 Plyometrics
9/14 X Stretch
9/15 Burn Interval with Extreme Abs
9/16 KB Swing
9/17 Legs&Back with ARX
9/18 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2166 (235:80:144)
想法：PlyoX一小时，平均心律148，最大179。Burn Interval 45分钟，平均心律140，
最大171。 |
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l******u
发帖数: 3169 | 4 Week38 (9/19-9/25)
9/19 Rest
9/20 Plyometrics
9/21 X Stretch
9/22 Burn Interval with Extreme Abs
9/23 KB Swing
9/24 Legs&Back with ARX
9/25 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2165 (224:87:139)
想法：PlyoX一小时，平均心律143，最大178。Burn Interval 45分钟，平均心律144，
最大170。 这两周都好忙啊，下周还要出差。。。 |
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l******u
发帖数: 3169 | 5 Week38 (9/26-10/2)
9/29 X Stretch
9/30 CoreSyn
10/1 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2096 (232:72:121)
想法：又到了流片前疯狂加班的日子，不过主要还是受到出差的关系，饮食和锻炼都受
到了影响。下周还要出去开会，要回来以后才可能重新回归正常的Routine。 |
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l******u
发帖数: 3169 | 6 Week41 (10/17-10/23)
10/18 Plyometrics
10/19 X Stretch
10/20 Burn Interval with Extreme Abs
10/21 KB Swing
10/22 Legs&Back with ARX
10/23 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2259 (256:76:145)
想法：PlyoX一小时，平均心律149，最大177。 |
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l******u
发帖数: 3169 | 7 Week42 (10/24-10/30)
10/24 Plyometrics
10/26 X Stretch
10/27 Burn Interval with Extreme Abs
10/28 KB Swing
10/29 Legs&Back with ARX
10/30 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2233 (260:83:138) |
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l******u
发帖数: 3169 | 8 Week49 (12/5-12/11)
12/6 Plyometrics
12/7 X Stretch
12/8 Burn Interval with Extreme Abs
12/9 KB Swing
12/10 Legs&Back
12/11 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2237 (282:63:130) |
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M*****a
发帖数: 7122 | 9 上周还恨得牙痒痒这周就爱上了。尤其喜欢后半段。就是时间太长了。。。 |
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k*********h
发帖数: 1841 | 12 前面45分钟基本都在重复那个dog和push-up,有点无聊 |
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M*****a
发帖数: 7122 | 13 是，第一次做差点没要了我的命，后来才知道那叫power yoga。。。 |
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A***a
发帖数: 1647 | 14 我的yoga trainer做一些动作的时候总喜欢说这个动作可以帮助身体排出毒素之类，
每次我都想笑，哪有这么容易 |
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s***s
发帖数: 7178 | 16 时间也就罢了
有些单腿平衡动作，包括那个crane
我觉得就算练完一个周期90天也未必能作出来
这个设计的起点对大众而言有点高 |
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k*********h
发帖数: 1841 | 17 哈哈，我有朋友做完最起码3趟了，还是不能做到那个crane. |
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l******u
发帖数: 3169 | 18 Week11(3/12-3/18)
3/13 Stationary Bike 40min
3/15 Bike HIIT 170-190 BPM HR 40min
3/17 X Stretch
3/18 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2073 (241:77:95)
想法：
去gym跟人坎价真是麻烦，没法子老婆喜欢这个gym说离公司近。练了40分钟自行车，不
给力。现在还处在恢复阶段也就算了，将来还是要学习一下怎么用跑步机HIIT，或者用
ipod来做plyometrics。。。
第二次去就好了很多，试了试interval training，1.5:1分钟，把心律push到190再降
回170，出了一大身汗。 |
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l******u
发帖数: 3169 | 19 Week12(3/19-3/25)
3/20 Bike HIIT 45min: 2':1' 165BPM-185BPM
3/22 Bike HIIT 50min: 2':1' 165BPM-185BPM
3/24 YogaX
3/25 3-Mile Run at Moderate Pace
Weekly Average Calories (Carbs:Fat:Protein) = 2231 (269:81:115)
想法：这星期的两次自行车Interval Training算是找到了一些感觉，正琢磨着什么时
候翘班去参加一下Spin Class，厚厚~~周日去参加了一个本地Susan G. Koman的慈善跑
步活动，5K居然跑了34分钟。。。鄙视死自己了！跑步还是要好好练啊，刚开始特别不
习惯。。。 |
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l******u
发帖数: 3169 | 20 Week13(3/26-4/1)
3/28 Bike 40min
3/31 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 1979 (197:80:109)
想法：这周锻炼得不好，跑步之后腿居然疼了好几天，只好安慰自己循序渐进。周末倒
是去REI试backpack，结果背着包楼上楼下地窜，还算是有点儿强度。下周又要出门，
少不得锻炼又要被影响。。。 |
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l******u
发帖数: 3169 | 21 Week14,15(4/2-4/15)
4/2 Bike Interval 2:1 for 50min HR160-180
4/10 Bike 50min
4/14 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2120 (224:87:110)
想法：这两周的锻炼受到出门和training的影响，争取下周恢复正常！ |
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l******u
发帖数: 3169 | 22 Week16(4/16-3/25)
4/17 Bike HIIT 45min: 2':1' 160BPM-180BPM
4/19 Bike HIIT 45min: 2':1' 160BPM-180BPM
4/21 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2156 (228:93:111)
想法：本周的锻炼稍微恢复正常了一些，本来周末打算做一次swing，结果因为杂事耽
误了，争取下周补上。现在体重基本稳定在140-142磅几个月了，估计身体现在处于比
较平衡的状态，头发还是掉但是青春痘好了不少，呵呵~~ |
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l******u
发帖数: 3169 | 23 Week17(4/23-4/29)
4/24 Bike HIIT 45min: 2':1' 160BPM-180BPM
4/26 Bike HIIT 45min: 2':1' 160BPM-180BPM
4/28 YogaX
4/29KB Swing 35# 20x8
Weekly Average Calories (Carbs:Fat:Protein) = 2062 (211:95:100)
想法：恢复了swing，欧耶~~，腿疼。。。 |
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l******u
发帖数: 3169 | 24 Week18(4/30-5/6)
5/1 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/4 KB Swing 35# 20x10
5/5 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2034 (237:81:93)
想法：手术后力量恢复的还不错了，柔韧性还有待提高，不过据说我的瑜伽动作比以前
标准了，呵呵。好像屁股也翘乐意些... *^_^* |
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l******u
发帖数: 3169 | 25 Week19(5/7-5/13)
5/8 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/10 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/12 YogaX
5/13 KB Swing 35# 20x10
Weekly Average Calories (Carbs:Fat:Protein) = 2095 (217:98:107) |
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l******u
发帖数: 3169 | 26 Week20(5/14-5/20)
5/17 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/19 KB Swing 35# 20x10
5/20 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 1960 (195:84:103) |
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l******u
发帖数: 3169 | 27 Week21(5/21-5/27)
5/22 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/26 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2030 (231:81:97) |
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l******u
发帖数: 3169 | 28 Week23(6/4-6/10)
6/9 YogaX
6/10 KB Swing 35# x 200
Weekly Average Calories (Carbs:Fat:Protein) = 1977 (257:65:107) |
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l******u
发帖数: 3169 | 29 Week24(6/11-6/17)
6/16 YogaX
6/17 KB Swing 35# x 200
Weekly Average Calories (Carbs:Fat:Protein) = 2134 (246:81:100) |
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l******u
发帖数: 3169 | 30 Week25(6/18-6/24)
6/23 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2093 (256:75:108)
想法：这周中拔了最后一颗剩下的智齿，锻炼上只做了渔家，下周要恢复正常了~~ |
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l******u
发帖数: 3169 | 31 Week26(6/25-7/1)
6/26 KB Swing 35# x 170
6/28 KB Swing 35# x 170
6/30 P90X Legs & Back
7/1 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2096 (251:80:110)
想法：本周锻炼的还不错，依我的恢复时间大概隔天练一次感觉会比较自然，一周下来
不会觉得特别疲劳，周末做了Legs&Back对肌肉有些刺激。 |
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l******u
发帖数: 3169 | 32 Week27(7/2-7/8)
7/4 KB Swing 35# x 200
7/7 P90X Legs
7/8 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2124 (259:80:96) |
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l******u
发帖数: 3169 | 33 Week28(7/9-7/15)
7/11 KB Swing 35# x 200
7/14 P90X Legs
7/15 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2003 (210:87:107) |
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l******u
发帖数: 3169 | 34 Week37(9/10-9/16)
9/15 P90X Legs and ABX
9/16 P90X YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2047 (263:63:115) |
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l******u
发帖数: 3169 | 35 Week38(9/17-9/23)
9/18 Kettlebell Swing 20x7
9/22 P90X Legs and ABX
9/23 P90X YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 1956 (268:61:100) |
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l******u
发帖数: 3169 | 36 Week39(9/24-9/30)
9/29 P90X Legs and ABX
9/30 P90X YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 1990 (252:63:114) |
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l******u
发帖数: 3169 | 37 Week40(10/1-10/7)
10/6 P90X Legs and ABX
10/7 P90X YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2017 (253:69:107) |
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l******u
发帖数: 3169 | 38 Week41(10/8-10/14)
10/9 Kettlebell Swing 20x8
10/11 Kettlebell Swing 20x8
10/13 P90X Legs and ABX
10/14 P90X YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 1981 (236:77:99)
想法：这周终于恢复了至少四次exercise，part-time的早课实在使得早锻炼越来越难
了，希望下周能继续保持~~ |
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l******u
发帖数: 3169 | 39 Week42(10/15-10/21)
10/17 10min cardio
10/19 P90X Legs and ABX
10/20 P90X YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 1960 (244:70:99) |
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l******u
发帖数: 3169 | 40 Week11(3/12-3/18)
3/13 Stationary Bike 40min
3/15 Bike HIIT 170-190 BPM HR 40min
3/17 X Stretch
3/18 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2073 (241:77:95)
想法：
去gym跟人坎价真是麻烦，没法子老婆喜欢这个gym说离公司近。练了40分钟自行车，不
给力。现在还处在恢复阶段也就算了，将来还是要学习一下怎么用跑步机HIIT，或者用
ipod来做plyometrics。。。
第二次去就好了很多，试了试interval training，1.5:1分钟，把心律push到190再降
回170，出了一大身汗。 |
|
l******u
发帖数: 3169 | 41 Week12(3/19-3/25)
3/20 Bike HIIT 45min: 2':1' 165BPM-185BPM
3/22 Bike HIIT 50min: 2':1' 165BPM-185BPM
3/24 YogaX
3/25 3-Mile Run at Moderate Pace
Weekly Average Calories (Carbs:Fat:Protein) = 2231 (269:81:115)
想法：这星期的两次自行车Interval Training算是找到了一些感觉，正琢磨着什么时
候翘班去参加一下Spin Class，厚厚~~周日去参加了一个本地Susan G. Koman的慈善跑
步活动，5K居然跑了34分钟。。。鄙视死自己了！跑步还是要好好练啊，刚开始特别不
习惯。。。 |
|
l******u
发帖数: 3169 | 42 Week13(3/26-4/1)
3/28 Bike 40min
3/31 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 1979 (197:80:109)
想法：这周锻炼得不好，跑步之后腿居然疼了好几天，只好安慰自己循序渐进。周末倒
是去REI试backpack，结果背着包楼上楼下地窜，还算是有点儿强度。下周又要出门，
少不得锻炼又要被影响。。。 |
|
l******u
发帖数: 3169 | 43 Week14,15(4/2-4/15)
4/2 Bike Interval 2:1 for 50min HR160-180
4/10 Bike 50min
4/14 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2120 (224:87:110)
想法：这两周的锻炼受到出门和training的影响，争取下周恢复正常！ |
|
l******u
发帖数: 3169 | 44 Week16(4/16-3/25)
4/17 Bike HIIT 45min: 2':1' 160BPM-180BPM
4/19 Bike HIIT 45min: 2':1' 160BPM-180BPM
4/21 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2156 (228:93:111)
想法：本周的锻炼稍微恢复正常了一些，本来周末打算做一次swing，结果因为杂事耽
误了，争取下周补上。现在体重基本稳定在140-142磅几个月了，估计身体现在处于比
较平衡的状态，头发还是掉但是青春痘好了不少，呵呵~~ |
|
l******u
发帖数: 3169 | 45 Week17(4/23-4/29)
4/24 Bike HIIT 45min: 2':1' 160BPM-180BPM
4/26 Bike HIIT 45min: 2':1' 160BPM-180BPM
4/28 YogaX
4/29KB Swing 35# 20x8
Weekly Average Calories (Carbs:Fat:Protein) = 2062 (211:95:100)
想法：恢复了swing，欧耶~~，腿疼。。。 |
|
l******u
发帖数: 3169 | 46 Week18(4/30-5/6)
5/1 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/4 KB Swing 35# 20x10
5/5 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2034 (237:81:93)
想法：手术后力量恢复的还不错了，柔韧性还有待提高，不过据说我的瑜伽动作比以前
标准了，呵呵。好像屁股也翘乐意些... *^_^* |
|
l******u
发帖数: 3169 | 47 Week19(5/7-5/13)
5/8 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/10 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/12 YogaX
5/13 KB Swing 35# 20x10
Weekly Average Calories (Carbs:Fat:Protein) = 2095 (217:98:107) |
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l******u
发帖数: 3169 | 48 Week20(5/14-5/20)
5/17 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/19 KB Swing 35# 20x10
5/20 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 1960 (195:84:103) |
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l******u
发帖数: 3169 | 49 Week21(5/21-5/27)
5/22 Bike HIIT 45min: 2':1' 160BPM-180BPM
5/26 YogaX
Weekly Average Calories (Carbs:Fat:Protein) = 2030 (231:81:97) |
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l******u
发帖数: 3169 | 50 Week23(6/4-6/10)
6/9 YogaX
6/10 KB Swing 35# x 200
Weekly Average Calories (Carbs:Fat:Protein) = 1977 (257:65:107) |
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