健身日志-Plan A中期回顾
本帖最后由 bosnma 于 2012-12-1 15:35 编辑新手，从0开始，晒一下我的健身A计划，15次健身算一阶段，共18阶段，目前完成度61.1%，健身了165次。还在努力中...T.T
做个中期回顾，和大家交流下吧。
A计划是个短期的计划，期望达到的目标是大肌肉群轮廓形成。
之后是继续增加纬度、小肌肉群修饰等内容为主的B计划... ...
健身前...
健身后，2个月前，没太大变化，但效果多少有点吧....
健身日志：
progress completed 61.1%
formula cur progress = stage com / num of stages
stage completed 11
current stage 12
number of stages 18
number of times per stage 15
DATE COUNTING CUR STAGE REMARK（第一列日期，第二列当前阶段的训练次数（1-15循环），第三列是阶段，最后一列日志。
2012-12-01 15 11 Chest & Triceps & ABS
2012-11-28 14 11 Shoulder & ABS
2012-11-27 13 11 Back & Biceps
2012-11-26 12 11 Private, chest & triceps & ABS
2012-11-25 11 11 Private, legs & shoulder
2012-11-22 10 11 Back & Biceps & ABS
2012-11-21 9 11 Chest & Triceps & ABS
2012-11-18 8 11 Shoulder & Legs
2012-11-16 7 11 Private, Back & Biceps
2012-11-11 6 11 Private, Chest
2012-11-05 5 11 Private,back & biceps
2012-11-02 4 11 Private, chest & triceps
2012-10-26 3 11 Private coach, chest & triceps
2012-10-24 2 11 Private coach, back & biceps
2012-10-22 1 11 Running 3km, ABS, night: Chest & Triceps
2012-10-20 15 10 Private coach, shoulder & legs
2012-10-17 14 10 Private coach, back & biceps
2012-10-15 13 10 Private coach, chest & ABS & warm up
2012-10-11 12 10 Shoulder & ABS & Triceps
2012-10-10 11 10 Private, back & biceps
2012-10-08 10 10 Private coach, chest & running 6.5km
2012-09-26 9 10 Private coach, shoulder & ABS & triceps & Running 3km (noon)
2012-09-25 8 10 Back & Biceps & ABS
2012-09-24 7 10 Private coach, chest
2012-09-19 6 10 Private coach, back & biceps
2012-09-17 5 10 Private coach, chest & triceps
2012-09-14 4 10 Private coach, legs & shoulder & (ABS & Running at noon)
2012-09-13 3 10 Back & Biceps
2012-09-11 2 10 Private coach, chest & ABS & Running
2012-09-03 1 10 Private coach, chest &ABS & Running
2012-08-27 15 9 private coach, chest
2012-08-24 14 9 private coach, chest
2012-08-23 13 9 shoulder & ABS 1h (2h in total)
2012-08-23 12 9 Private coach, legs & shoulder 1h489
2012-08-22 11 9 biceps & tricep看s
2012-08-20 10 9 private coach, back & biceps
2012-08-17 9 9 Private coach, chest & triceps
2012-08-08 8 9 private coach, legs
2012-08-06 7 9 private coach, back & biceps
2012-08-03 6 9 private coach, chest & triceps
2012-08-01 5 9 shoulder
2012-07-26 4 9 private coach, back
2012-07-24 3 9 private coach, Chest training, Triceps training, ABS from 7:15p.m. - 9:05p.m.
2012-07-23 2 9 Legs & Shoulder
2012-07-20 1 9 Private coach, back & biceps
2012-07-17 15 8 Private coach, chest
2012-07-13 14 8 Private coach, biceps & triceps & shoulder
2012-07-12 13 8 Back & ABS
2012-07-11 12 8 Private coach, chest & ABS
2012-07-09 11 8 Private coach, legs
2012-07-06 10 8 Biceps & shoulder 110min
2012-07-05 9 8 Private coach, chest & Triceps
2012-07-04 8 8 Legs
2012-07-03 7 8 Private coach, back & ABS
2012-06-25 6 8 Private coach, chest & ABS
2012-06-21 5 8 Private coach, legs & ABS
2012-06-20 4 8 Private coach, shoulder & triceps & biceps
2012-06-19 3 8 Private coach, chest & ABS
2012-06-18 2 8 Back & ABS from 7:00p.m. - 8:50p.m. 110 min
2012-06-15 1 8 Private coach, triceps & biceps & ABS
2012-06-11 15 7 Private coach, chest
2012-06-07 14 7 Private coach, chest
2012-06-06 13 7 Private coach, back
2012-06-05 12 7 Leg stretch
2012-06-01 11 7 Private coach, legs & chest & ABS
2012-05-31 10 7 Private coach, triceps & biceps & shoulder
2012-05-29 9 7 Private coach, chest & ABS
2012-05-28 8 7 Back & ABS
2012-05-16 7 7 Private coach, chest & ABS
2012-05-11 6 7 Back & ABS
2012-05-08 5 7 Private coach, chest & ABS
2012-05-06 4 7 Private coach, triceps & biceps & shoulder
2012-05-04 3 7 Private coach, back & ABS
2012-05-03 2 7 Private coach, chest & ABS
2012-05-02 1 7 Biceps & Shoulder & ABS
2012-04-27 15 6 Private coach, chest!!!!
2012-04-26 14 6 Private coach, legs & back
2012-04-19 13 6 Private coach, legs
2012-04-18 12 6 Private coach, Shoulder & Biceps
2012-04-16 11 6 Private coach, Back & ABS
2012-04-15 10 6 chest
2012-04-12 9 6 legs
2012-04-11 8 6 private coach, back
2012-04-10 7 6 Chest(3 * 6 + 1 * 4) & ABS(1 * 3)
2012-04-09 6 6 Private coach, shoulder & biceps & triceps & legs
2012-04-06 5 6 private coach, back & biceps
2012-04-05 4 6 chest(2 * 4 + 1 * 6) & triceps(2 * 3) & ABS(2 * 3) practice, last 3 days vacation busy moving to new place.
2012-03-31 3 6 private coach, shoulder & biceps & triceps
2012-03-30 2 6 private coach, back
2012-03-29 1 6 private coach, chest & triceps
2012-03-27 15 5 practice myself, chest & shoulder
2012-03-25 14 5 private coach, biceps & shoulder & ABS
2012-03-21 13 5 private coach, chest and shoulder
2012-03-20 12 5 private coach, aerobic exercise 45mins, chest 30mins
2012-03-19 11 5 repeat last time training
2012-03-16 10 5 private coach, learned some actions for chest and back
图片从上到下，越来越壮。持续增长就好。
动作都学会后，现在要开始猛练猛吃了。
热身后，器械训练1小时-1个半小时，8-15RM。练后拉伸。
每人每天每公斤体重，1-2克蛋白质。健身增肌保证2克。粉在早上和训练后1-2勺，吸收快。
2勺PF全衡，45克，含有34.2克蛋白质。 你体重多少，自己计算一下。非训练日也要吃，休息时候长肌肉。不要过量就行。
不要空腹吃，和碳水化合物一起吃。
有事随时旺旺，我一般都在线~
领教了{:soso_e100:} {:soso__6235880048239246314_3:} 很不错的，感觉是有变化，坚持吧老兄，我也在努力中，不过我是减脂增肌！
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