k***z
发帖数: 4718 | 1 先占个坑，希望我的肩膀有所起色，能做恢复性训练，就一定要坚持下去。 |
c*******r
发帖数: 13580 | 2 赞。你的肩膀怎么了？
【在 k***z 的大作中提到】
: 先占个坑，希望我的肩膀有所起色，能做恢复性训练，就一定要坚持下去。
|
k***z
发帖数: 4718 | 3 还是6月份的拉伤，一直没好
【在 c*******r 的大作中提到】
: 赞。你的肩膀怎么了？
|
k***z
发帖数: 4718 | 4 09/08/09:
Treadmill, 3 miles;
Core training, 30 each;
Swimming, 20 mins.
几天没锻炼就不行，到后来就没劲了，出来之后比较晚，还错过了shaws $3.99/lb的龙
虾，dang... |
k***z
发帖数: 4718 | 5 今天有个长电话，深蹲没练成，swimming 45 mins |
k***z
发帖数: 4718 | 6 09/10/09
The shoulder does not look any good at all, so frustrating.
Sets x Reps
DB curl: 3x12;
lying Tricep extension: 3x15;
Wrist Curl: 3x20;
Reverse Crunch: 3x24;
Pull up: 3x6...Dang |
k***z
发帖数: 4718 | 7 09/11/09
Core training: 30 each;
squat: 5x6;
Bulgarian squat: 2x12;
sitting calf raise: 3 x 20;
Hanging knee raise: 3x12;
Swim: 30mins. |
k***z
发帖数: 4718 | 8 09/12/09
Rest
09/13/09:
Core training: 30 each;
Swimming: 1hr |
k***z
发帖数: 4718 | 9 09/14/09:
Dumbell Curl: 3X10;
Lying tricep extension: 3x15;
pull up: 3x7;
Barbell shrugg: 3x12;
Try Dip: 0!!!
Swimming: 30 mins.
This does not look like a training, but basically a recovery run... |
k***z
发帖数: 4718 | 10 09/15/09, brain got shorted and gave up working out;
09/16/09:
hung clean: 5x6;
Dumbbell lunge: 2x8;
my eyes bumped to the iron and glasses flied away, then gave up, sigh |
|
|
k***z
发帖数: 4718 | 11 09/17/09: Table Tennis, 2hrs;
09/18/09:
Squat: 5x6;
Bulgarian squat: 2x12;
Wrist Curl: 3x20;
Reverse Crunch: 3x24;
Swimming： 20mins |
k***z
发帖数: 4718 | 12 09/19/09: Rest;
09/20/09:
Core Training： 30 each;
Swimming: 50mins. |
k***z
发帖数: 4718 | 13 there were too many guys in the gym and I simply can't find any spot to work
out. So no choice but swimming..
09/21/09: swimming 25mins only..
09/22/09: swimming 35mins only. |
c*******r
发帖数: 13580 | 14 可以去街上跑步嘛
work
【在 k***z 的大作中提到】
: there were too many guys in the gym and I simply can't find any spot to work
: out. So no choice but swimming..
: 09/21/09: swimming 25mins only..
: 09/22/09: swimming 35mins only.
|
k***z
发帖数: 4718 | 15 左膝盖下面疼，有没有这方面的经验？
【在 c*******r 的大作中提到】
: 可以去街上跑步嘛
:
: work
|
c*******r
发帖数: 13580 | 16 runners knee吧，跑软一点的路面，注意跑步姿势，好好挑鞋
【在 k***z 的大作中提到】
: 左膝盖下面疼，有没有这方面的经验？
|
k***z
发帖数: 4718 | 17 果然有经验，就是中间跑了一次paved road,开始疼却一直坚持跑了下来，结果现在跑
塑胶和跑步机都有影响。。
鞋应该没问题
【在 c*******r 的大作中提到】
: runners knee吧，跑软一点的路面，注意跑步姿势，好好挑鞋
|
k***z
发帖数: 4718 | 18 09/23/09:
dumbell curl: 3x10;
lying tricep extension: 3x15;
pull up: 3x6;
barbell shrug: 3x10;
only work out for 30mins so I could catch the dinner..
Planning to add volume from Oct and hopefully I can pick up. |
k***z
发帖数: 4718 | 19 09/24/09:
Squat: 5x6;
Bulgarian squat: 2x12;
Back extension: 3x12;
Hanging knee raise: 3x12;
sitting calf raise: 3x20;
Swimming: 20mins.
Calf was shaking even after swimming.. |
k***z
发帖数: 4718 | 20 09/25/09: swimming: 25mins;
09/26/09: rest
09/27/09: Table Tennis：2hrs;
09/28/09: No space to work out, Core training 30 each+swimming 30mins |
|
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k***z
发帖数: 4718 | 21 09/29/09:
Dumbell curl: 3x10;
Tricep extension: 3x15;
dumbell upright row: 3x10;
dumbell swing: 3x8;
dumbell wrist curl: 3x20;
reverse crunch: 3x24;
Swimming: 30mins then play Table tennis 75mins, LOL |
k***z
发帖数: 4718 | 22 09/30/09: rest for national celebration?
10/01/09:
Hang Clean: 5x4;
Dead lift: 3x5 then stop due to hamstring hurt;
Sit calf Raise: 3x20;
Hanging Knee raise： 3x 12;
swimming: 35mins. |
b**k
发帖数: 11850 | |
k***z
发帖数: 4718 | 24 游泳基本上是放松筋骨，练完了再游也比较累。。而且这样每次都锻炼了1.5小时以上
，再长老骨头也有点受不了了，呵呵
【在 b**k 的大作中提到】
: 赞！
: 游泳是不是可以加长？赫赫
|
b**k
发帖数: 11850 | 25 那是够了
你没写时间所以我不知道多长阿，呵呵
【在 k***z 的大作中提到】
: 游泳基本上是放松筋骨，练完了再游也比较累。。而且这样每次都锻炼了1.5小时以上
: ，再长老骨头也有点受不了了，呵呵
|
k***z
发帖数: 4718 | 26 10/02/09: Table Tennis-> 2hrs.
10/04/09:
Core training: 30 each;
Swimming: 1hr. |
k***z
发帖数: 4718 | 27 10/05/09: No work out but did some luthier work, feel awesome!
10/06/09:
Shoulder press: 3x8;
pull down: 3x10;
bicep curl: 3x10;
seated dip: 3x12;
vertical pec deck?: 3x10;
hip abduction: 3x10;
Swimming: 30mins. |
k***z
发帖数: 4718 | 28 10/08/09: was planning going out but failed, core training 30 each +
swimming 30mins.
Replace the rubber and sponge of my racket, feel so good and will give it a
try tomorrow, hiahia. |
k***z
发帖数: 4718 | 29 10/09/09: Table Tennis->1.5hrs;
10/10/09: Swimming->30mins |
k***z
发帖数: 4718 | 30 10/11/09: Rest
10/12/09:
shoulder press: 3x8;
Pull Down: 3x10;
bicep curl: 3x10;
seated dip:3x12;
vertical pec deck: 3x10;
abdominal isolation: 3x12. |
|
|
k***z
发帖数: 4718 | 31 10/13/09:
squat:5x6;
wrist curl: 3x20;
reverse crunch:3x24;
seated calf raise:3x20;
back extension:3x12;
table tennis: 1.5hrs.
10/14/09: Swimming 25mins. |
l***h
发帖数: 9308 | 32 顶一下，马兄坚持在阵地上
【在 k***z 的大作中提到】
: 10/13/09:
: squat:5x6;
: wrist curl: 3x20;
: reverse crunch:3x24;
: seated calf raise:3x20;
: back extension:3x12;
: table tennis: 1.5hrs.
: 10/14/09: Swimming 25mins.
|
k***z
发帖数: 4718 | 33 多谢，只不过顶的时机错了，这段时间趴下了。。HOHO
【在 l***h 的大作中提到】
: 顶一下，马兄坚持在阵地上
|
k***z
发帖数: 4718 | 34 10-16->10-18参加聚会，回来就在美第一次感冒了，卧了一周，昨天游了20分钟。
今天试着锻炼了一下，感觉体虚头晕，好在体重没怎么下降，胸肌又要没了，长了点小
肚子。
Bicep curl: 3x10;
Lying tricep extension: 3x15;
Pull up: 3x6;
Back extension: 3x10.
Swimming: 30 mins.
游泳竟然头一次找到了点感觉，虽然速度没上去，但比以前游的“经济”了。 |
k***z
发帖数: 4718 | 35 懈怠了，上周只游了两次泳（周三，五），今天一犯懒swimming 25mins+ core
training 30,先做的core,就发现没多大力气了。
近期准备干活为主，strength training看情形而定了。 |
k***z
发帖数: 4718 | 36 11/03/09
Bicep Curl: 3x10;
Vertical chest：3x10;
Leg Raise?:3x16;
Angled sitted calf: 3x18;
Table Tennis: 2hrs |
k***z
发帖数: 4718 | 37 11/06/09
DB curl: 3x10;
Tricep extension:3x15;
hang clean: 5x5;
Feel hungry and took a shower, then sb stole my iphone during shower, f**k.. |
k***z
发帖数: 4718 | 38 11/08/09: Table Tennis 2hrs. Just remember I lost all my training log on
iphone, sigh.. |
k***z
发帖数: 4718 | 39 11/09/09:
Dumbell curl: 3x10;
Tricep extension: 3x15;
Dumbell press: 4x8, and found my deltoids still hurt, darn! Just gave up
after press.
11/10/09: Table Tennis 2hrs |
k***z
发帖数: 4718 | 40 11/11/09: Core training 30+ Swimming 30mins;
11/13/09: Table Tennis-> 70mins |
