这天儿可是说变就变了呢,在南加州待久了,气温一低,就感觉瑟瑟发抖了,然而这一点都不影响我锻炼的决心哦!出去玩了第二天回来,健身房继续走起。本来觉得最近私教对我们柔和了一些,练完之后也没那么酸了,是我大意了啊!私教的节奏拿捏得稳稳的,休息了一周,立马就上强度了[悲伤][泪]一个小时多点的锻炼,我趴下了很多次。幸亏她大发慈悲,偶尔跟我说,这个你就练10个吧,我可不想你明天起不来[允悲]我也是一路死磕,没有要放过自己的亚子[二哈]
10/12/2021, Tuesday
Forward on stepper and forward lunges, 10 lbs each arms, 15 reps; 18 lbs each arms, 12 reps; 20 lbs each arms, 12 reps
Under hand pull ups, 80 lbs, 5 reps + 90 lbs, 5 reps; 80 lbs, 6 reps + 90 lbs, 6 reps; 80 lbs, 6 reps + 90 lbs, 5 reps +100 lbs, 1 rep
21 on arms, 20 lbs straight bar, 3 sets
Back extension (glute), 20 reps, 3 sets
T bar deadlift and squat, 55 lbs, 12 reps, 3 sets
Circuit (60s on, 2 sets)
- High knee jump, both knees
- Start jump
- Dumbbells swing, 10 lbs, each arms https://t.cn/Rqz80Xt
10/12/2021, Tuesday
Forward on stepper and forward lunges, 10 lbs each arms, 15 reps; 18 lbs each arms, 12 reps; 20 lbs each arms, 12 reps
Under hand pull ups, 80 lbs, 5 reps + 90 lbs, 5 reps; 80 lbs, 6 reps + 90 lbs, 6 reps; 80 lbs, 6 reps + 90 lbs, 5 reps +100 lbs, 1 rep
21 on arms, 20 lbs straight bar, 3 sets
Back extension (glute), 20 reps, 3 sets
T bar deadlift and squat, 55 lbs, 12 reps, 3 sets
Circuit (60s on, 2 sets)
- High knee jump, both knees
- Start jump
- Dumbbells swing, 10 lbs, each arms https://t.cn/Rqz80Xt
2021/09/28
運動: 45 min glute workout + 30 min walk
水2.6公升
冰無糖紅茶+純奶450ml + 冰無糖黑咖啡
點心:1塊斑斕南瓜蛋糕+1低糖豆沙卷
3顆自製低糖芝麻湯圓+300ml純奶
早:水煮蛋+雞絲香蕉花+里肌肉+雞塊+白菜
午:4口白飯+麻婆豆腐+炸豆腐+花生甜辣醬
晚:滷蛋+蕃茄馬鈴薯湯+麻婆豆腐+炸排骨 https://t.cn/zRLkgvN
運動: 45 min glute workout + 30 min walk
水2.6公升
冰無糖紅茶+純奶450ml + 冰無糖黑咖啡
點心:1塊斑斕南瓜蛋糕+1低糖豆沙卷
3顆自製低糖芝麻湯圓+300ml純奶
早:水煮蛋+雞絲香蕉花+里肌肉+雞塊+白菜
午:4口白飯+麻婆豆腐+炸豆腐+花生甜辣醬
晚:滷蛋+蕃茄馬鈴薯湯+麻婆豆腐+炸排骨 https://t.cn/zRLkgvN
2021/09/26
運動:
早:10 min abs workout/35 min glute workout
晚:30 min HIIT/10 min glute workout
水2.8公升
150ml優酪乳
冰無糖拿鐵+250ml純奶
冰無糖紅茶+150ml純奶
自製點心:2塊斑斕南瓜蛋糕+椰奶南瓜+豆沙卷
早:薑絲炒肉+滷蛋+滷3層肉+燙白菜
午:豬骨湯麵線+醃蘿蔔
晚:荷包蛋+辣炒長豆角 https://t.cn/zRLkgvN
運動:
早:10 min abs workout/35 min glute workout
晚:30 min HIIT/10 min glute workout
水2.8公升
150ml優酪乳
冰無糖拿鐵+250ml純奶
冰無糖紅茶+150ml純奶
自製點心:2塊斑斕南瓜蛋糕+椰奶南瓜+豆沙卷
早:薑絲炒肉+滷蛋+滷3層肉+燙白菜
午:豬骨湯麵線+醃蘿蔔
晚:荷包蛋+辣炒長豆角 https://t.cn/zRLkgvN
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