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本帖最后由 bosnma 于 2012-12-1 15:35 编辑 8 i$ V, O4 K0 N3 M; w8 `) D
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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* N8 V4 I& c! N! i5 |
做个中期回顾，和大家交流下吧。
7 |/ h& K( ^4 j6 G' kA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。
6 q! o" d3 k1 Y) r: s1 R之后是继续增加纬度、小肌肉群修饰等内容为主的B计划... ...: t5 ^* ^% n0 _3 R3 r
6 G4 o$ P3 k# }. U' d% k# u0 E1 c: [健身前...0 r* D; n' ?9 U) U" _
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8 o) M. f- b! a健身后，2个月前，没太大变化，但效果多少有点吧....0 L: k" D# z) `1 o* p9 W' ^3 O
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. y3 V4 M( J1 ^$ B* [7 r健身日志：
3 L. s1 L6 I3 vprogress completed 61.1%5 F. I& Y7 V i; m; M% G! t
formula cur progress = stage com / num of stages7 O# M: A0 a3 M
stage completed 11
# _! S6 H( K9 ncurrent stage 12
@' U0 {% V/ J& B' Q+ _number of stages 18
# ]' [' L- Q/ z# n* @3 knumber of times per stage 15) z* \9 l. _8 {# ~% v5 F
- h7 ^! C& j" c0 EDATE 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。 " m: q$ P/ h2 u% t- e8 d y# E
2012-12-01 15 11 Chest & Triceps & ABS
- t. M$ [* G4 _1 l2012-11-28 14 11 Shoulder & ABS* b `: [" v `# c% q
2012-11-27 13 11 Back & Biceps
4 ^6 @; s* W$ W. M8 S2012-11-26 12 11 Private, chest & triceps & ABS' k) C4 e" O- O- Q l& C1 I1 a1 n
2012-11-25 11 11 Private, legs & shoulder
6 H0 Y# n, @5 _ j, J; H: G2012-11-22 10 11 Back & Biceps & ABS
* S. f9 o+ R" ^! n5 ?; G2012-11-21 9 11 Chest & Triceps & ABS. j; y! h* `* @1 E1 Y9 t- e. G3 D
2012-11-18 8 11 Shoulder & Legs( Z7 L6 N) X6 ]) x5 N* c
2012-11-16 7 11 Private, Back & Biceps+ n) W4 ]9 T( i/ X5 s2 b
2012-11-11 6 11 Private, Chest
' K5 D: D" X; b7 w: O7 t2012-11-05 5 11 Private, back & biceps
5 m3 _+ x2 _. N! A1 \/ B% n: K2012-11-02 4 11 Private, chest & triceps
) m; ~1 Z/ L, y- q b" d3 d2012-10-26 3 11 Private coach, chest & triceps: d9 c/ ^' ~1 b9 E: f @
2012-10-24 2 11 Private coach, back & biceps6 w9 p: t: M# J0 m
2012-10-22 1 11 Running 3km, ABS, night: Chest & Triceps! I. s* N% Q1 y# t( H
2012-10-20 15 10 Private coach, shoulder & legs
7 ]6 J7 V" h9 N0 O2012-10-17 14 10 Private coach, back & biceps: c6 K# I% q" n- z4 x
2012-10-15 13 10 Private coach, chest & ABS & warm up
# |: }" Y" }9 k. _4 x* [- i* o2012-10-11 12 10 Shoulder & ABS & Triceps. c$ v* @) }/ i
2012-10-10 11 10 Private, back & biceps
% \+ U$ R. f# C/ C! B4 L2012-10-08 10 10 Private coach, chest & running 6.5km
: ^" H3 c# d5 t" B3 i* E2012-09-26 9 10 Private coach, shoulder & ABS & triceps & Running 3km (noon)* M- Q2 d1 j* Z! L& _4 J
2012-09-25 8 10 Back & Biceps & ABS/ m3 T3 A% s! U2 I0 s0 r$ W$ T" C: w
2012-09-24 7 10 Private coach, chest
1 m: F8 Q. D$ u- a5 Z2012-09-19 6 10 Private coach, back & biceps0 B/ q) R9 T8 x3 ]
2012-09-17 5 10 Private coach, chest & triceps+ |# w8 I8 q- Z' g8 y7 Y) ?& O
2012-09-14 4 10 Private coach, legs & shoulder & (ABS & Running at noon)) U$ D, H; M" _7 e2 G3 y
2012-09-13 3 10 Back & Biceps
+ C% N$ l1 c; C, J* G4 o+ a3 E: a2012-09-11 2 10 Private coach, chest & ABS & Running/ H1 ^& R c3 `0 r8 _$ Z
2012-09-03 1 10 Private coach, chest & ABS & Running
; u% c' M% Q: p" c0 J4 x2012-08-27 15 9 private coach, chest$ ?% N& B& I r2 l
2012-08-24 14 9 private coach, chest! A, |* e4 g( \4 @% s
2012-08-23 13 9 shoulder & ABS 1h (2h in total)+ t1 u3 b2 w8 C$ O& p
2012-08-23 12 9 Private coach, legs & shoulder 1h489
2 Q1 ]1 o* n# Q$ n2012-08-22 11 9 biceps & tricep看s8 ~9 R: M9 {# ]# F/ O* D: ~0 W+ a
2012-08-20 10 9 private coach, back & biceps
. V9 g5 g4 }/ }, Q2012-08-17 9 9 Private coach, chest & triceps
7 ]3 N5 {8 y4 Q+ M9 i) o2012-08-08 8 9 private coach, legs
/ h7 i) u' \" A- S0 n2012-08-06 7 9 private coach, back & biceps
1 Y, |+ T6 o4 M, h2012-08-03 6 9 private coach, chest & triceps0 A) Q W; R3 T& k2 B
2012-08-01 5 9 shoulder
1 T, r4 {" s1 [* q2012-07-26 4 9 private coach, back$ K3 g$ y2 b% a
2012-07-24 3 9 private coach, Chest training, Triceps training, ABS from 7:15p.m. - 9:05p.m.
# p4 V/ \8 w2 f" W) V2012-07-23 2 9 Legs & Shoulder9 m* V! D f/ a: _ k, J2 ^
2012-07-20 1 9 Private coach, back & biceps
, w: M2 N. y/ y2 E+ P d2012-07-17 15 8 Private coach, chest
. a, l" x. [, K2012-07-13 14 8 Private coach, biceps & triceps & shoulder
: [6 [6 v, j' p B+ j# _) _& x3 |2012-07-12 13 8 Back & ABS
0 a: n3 O; r. j, B/ w( `2012-07-11 12 8 Private coach, chest & ABS
' `1 O" b9 |: U, X6 d% f9 m3 x3 F2012-07-09 11 8 Private coach, legs' D, {& Z3 C( k, g! [7 L
2012-07-06 10 8 Biceps & shoulder 110min1 e) O8 M |8 B ~/ [
2012-07-05 9 8 Private coach, chest & Triceps
& l/ X4 k! z4 r. R C2012-07-04 8 8 Legs2 c7 o, N! e5 K( F7 e7 d g
2012-07-03 7 8 Private coach, back & ABS
2 f9 z! n6 _# s, V2012-06-25 6 8 Private coach, chest & ABS% C1 x& ]% i% ]
2012-06-21 5 8 Private coach, legs & ABS" k4 L- C8 M- b0 l5 e& h
2012-06-20 4 8 Private coach, shoulder & triceps & biceps' x% N) S4 O; l% X3 ^- H( t" g( E* S
2012-06-19 3 8 Private coach, chest & ABS0 x( W6 c: G% ~, ?0 W: r
2012-06-18 2 8 Back & ABS from 7:00p.m. - 8:50p.m. 110 min) Z$ i1 {8 ^! n [2 k/ e N$ u
2012-06-15 1 8 Private coach, triceps & biceps & ABS5 p( u8 o5 w2 ?# s# r: z
2012-06-11 15 7 Private coach, chest
" m1 Z# n1 _, i7 T2012-06-07 14 7 Private coach, chest
6 ?0 g, h4 D/ f2 S# w2012-06-06 13 7 Private coach, back* W$ c8 C/ F0 |' G5 U
2012-06-05 12 7 Leg stretch% Z" y7 A7 d3 D$ S- R* c2 H
2012-06-01 11 7 Private coach, legs & chest & ABS
N" W: K: `$ ~8 o) y8 i. C! E2012-05-31 10 7 Private coach, triceps & biceps & shoulder
# D. o6 ^3 ~/ n1 g6 S; \/ `2012-05-29 9 7 Private coach, chest & ABS( j% [, I$ L) x1 X6 ~. P1 @' A% d
2012-05-28 8 7 Back & ABS
1 \+ b0 W7 X4 Y5 V4 j4 \2012-05-16 7 7 Private coach, chest & ABS) F' U, [9 Q! {/ Q2 S, Y
2012-05-11 6 7 Back & ABS# r' E9 B k/ l
2012-05-08 5 7 Private coach, chest & ABS) @9 L9 @1 V* W3 G0 h; e, k3 V
2012-05-06 4 7 Private coach, triceps & biceps & shoulder
3 @# Q. i9 W) F9 @4 f! f4 i2012-05-04 3 7 Private coach, back & ABS G/ I7 k, g2 L/ m/ n
2012-05-03 2 7 Private coach, chest & ABS
* \" j! C9 p4 [2 P. G( i2012-05-02 1 7 Biceps & Shoulder & ABS1 L3 ^% C4 p3 U, S
2012-04-27 15 6 Private coach, chest!!!!0 B8 i( }: f5 D
2012-04-26 14 6 Private coach, legs & back5 T1 g' I8 v$ ?' m; ~( a0 H
2012-04-19 13 6 Private coach, legs# D% S: n$ g7 j$ ]( N7 L- S
2012-04-18 12 6 Private coach, Shoulder & Biceps' ], A9 A8 x" @0 r0 Z
2012-04-16 11 6 Private coach, Back & ABS) ]0 E8 H# x( @# \, v+ }0 @# I* S, N/ }
2012-04-15 10 6 chest
# J: ~3 u, Y _2 c2 A2012-04-12 9 6 legs
, n0 s8 }, V e8 O2 e2012-04-11 8 6 private coach, back
5 a9 J! W* s5 B) ?+ k9 B# `2012-04-10 7 6 Chest(3 * 6 + 1 * 4) & ABS(1 * 3)
A( g) Q) ?- A% r; ]4 w5 j2012-04-09 6 6 Private coach, shoulder & biceps & triceps & legs
5 U, J" ^$ y% @4 b4 l/ A2012-04-06 5 6 private coach, back & biceps
( g- I" b4 s& [# n2 c9 ]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.: g' Z! i0 f0 e* ]
2012-03-31 3 6 private coach, shoulder & biceps & triceps+ H% U, s. d# D; H
2012-03-30 2 6 private coach, back
9 I9 M( S' N$ k1 y z2012-03-29 1 6 private coach, chest & triceps( g7 H5 y, p0 Z9 ?$ [# y. P! Z* I/ P
2012-03-27 15 5 practice myself, chest & shoulder
3 W) t; u4 r8 r% @8 y5 a# u' b! B2012-03-25 14 5 private coach, biceps & shoulder & ABS3 j- t: ]5 e4 k( r. A9 b, N7 A: X
2012-03-21 13 5 private coach, chest and shoulder
! w1 g8 B8 b; X2012-03-20 12 5 private coach, aerobic exercise 45mins, chest 30mins- T3 c; h0 B* G/ `6 u* G: z* `# Y. p7 F, s
2012-03-19 11 5 repeat last time training
/ @ p! \+ [' S4 s: h7 H+ i9 h# c3 S2012-03-16 10 5 private coach, learned some actions for chest and back# f5 l$ i+ e" e. h" o. u$ L3 w
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