[心得] 續-菜單內容

看板MuscleBeach (健身)作者laizin (Screw you)時間15年前 (2011/07/18 23:09)推噓1(1推 0噓 1→)

留言2則, 2人參與討論串1/1

小弟在這邊野人獻曝歡迎先進不吝賜教也給未來有準備的人一點參考謝謝 **** 以下粗略紀錄重訓及單車有氧內容以5/20開始->7/9為止有氧部分以草綠色標籤開頭重訓依部位有不同顏色區分通常沒有在下頭的其他日子中有部分是天候因素也有擺爛不然就是做個幾趟電腦人... 接下來會增加紀錄個人感知RPE 與時間量與距離配合成練習質量以供日後調整與參考 **** p.s: 有個部分是leg press我所能執行的重量相當輕也許是姿勢問題還要繼續檢討 [5.20]legs smith squat-20kg 20rm*2 22rm*1 leg extension-15rm*3 leg curl-20rm*3 划船機2000m [5.22]legs smith squat-30kg 22rm*3 leg extension- 20kg? 22rm*3 leg curl-2xkg? 16rm*3 leg press-many levels 25rm*1 22rm*1 15rm*1 12rm*1 7rm*1 Straight Leg Deadlift-30kg 15rm*3 [5.25]legs leg extension- 20kg? 25rm*3 leg curl-2xkg? 20rm*3 leg press-40kg 20rm*3 smith squat-30kg&20kg 20rm*4 半*3 全*1 [5.26]chest&shoulder 上胸推-7.5kg 12rm*3 下胸推-7.5kg 12rm*3 上胸飛鳥-?kg 10rm*3 下胸飛鳥-?kg 10rm*3 中胸推-12.5kg 12rm*3 前平舉-5kg 12rm*3 側平舉-2.5kg 12rm*3 肩上推-7.5kg? 10rm*3 [5.28]legs leg extension- 18/22/27.5kg 15rm*2 15rm*2 15rm*2 smith squat-20/30/40kg 12rm*2 12rm*2 12rm*2 leg press-40/50kg 15rm*2 12rm*2 15rm*1 [5.28]-42km [5.3x] core exercises [6.01]-42km [6.03]-24km [6.04]-hills 2km*5 18km來回 [6.05]legs lunge- 30times-15rm*2 34times-17rm*1 hack squat-空槓 20rm*3 front squat-空槓 18rm*3 leg extension-3level 18rm*3 leg curl-22kg 18rm*3 [6.06]-72km [6.07]-52km 106-小格頭/北宜下 [6.08]shoulder 前平舉側平舉曲體雙舉單側划船坐姿上推划船機 10-15mins 滑輪下拉 [6.09]-40km 北宜國史海倫(原路回) [6.1x]legs [6.11]-42km 河濱 (強度不錯) [6.14] 高不成低不就的胸 [6.15]-30km 間歇 [6.20]-30km 河濱 [6.22]-30km 河濱 [6.25]legs lunge- 30times-(15rm*2)*3 重量未知 *Super Set leg extension-27.5kg 15rm*3 leg curl-27.5kg 15rm*3 *Super Set hack squat-18kg 15rm*3 front squat-23kg 15rm*3 squat-23kg 15rm*3 [6.25]-46km 中社 9:49->10:05 avg16km/h 10:14->10:32 avg13.33km/h [6.27]shoulder&back [6.28]Core [6.29]legs lunge- 30times-(15rm*2)*3 10kg & 9kg leg extension-27.5kg/32kg/36kg 15rm*3 leg curl-27.5kg 15rm*2 12rm*1 front squat-18kg 15rm*3 squat-23kg 15rm*2 20rm*1 (注意股四頭吃力) leg press-40kg 15rm*3 [6.30]-8km 坡段*2(恆光-明德宮) *30.4km [7.1]-42km 河濱 [7.2]-66km_巴拉卡 [7.3]legs lunge- 30times-(15rm*2)*3-18kg front squat-18kg/23kg 15rm*2 12rm*2 squat-23kg/28kg 15rm*2 12rm*1 smith squat-30kg->20kg 12rm*1 12rm*1 then 10rm*1 [7.6]legs lunge- 30time 28kg*2/18kg*2 (下回改空槓蹲) front squat-28kg 12rm*3 squat-33kg 12rm*3 smith squat-35kg 12rm*2 40kg 12rm*2 leg press-50kg 12rm*2 70kg 8rm*2 leg extension-32kg 12rm*1 36kg 12rm*1 ***super set leg curl -32kg 12rm*2 [7.9]達觀三趟2.4*3=7.2km(第二趟計時13分鐘)+29.2=36.4km avg:11.07km/h -- ※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 220.132.114.71 ※ 編輯: laizin 來自: 220.132.114.71 (07/18 23:10) ※ 編輯: laizin 來自: 220.132.114.71 (07/18 23:13)