健身日志-Plan A中期回顾

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5 {7 j8 y$ B4 c: Y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。
( C  i1 A5 L6 y. Y0 t  }) |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。
9 I- R; v" b0 w7 i3 c# e( S之后是继续增加纬度、小肌肉群修饰等内容为主的B计划... ...
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# J9 j) O: w1 f% h; L) L健身前...


健身后，2个月前，没太大变化，但效果多少有点吧....
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4 [1 Y' ^/ d" Q$ \健身日志：
progress completed 61.1%
5 x; v& u8 v4 ]1 aformula cur progress = stage com / num of stages
stage completed 11
( h) M" F! `# n; ~7 E" U$ i/ N3 ]current stage 12
number of stages 18
: r) y( }+ o- `' x6 |7 P) P: onumber of times per stage 15
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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。  
# Y8 J4 P. f; c  s8 D! l( r2012-12-01 15 11 Chest & Triceps & ABS
! W5 K1 F+ p* ~8 g2012-11-28 14 11 Shoulder & ABS
& T" x) Q5 J/ w0 y" P2012-11-27 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
: O# x' D5 v5 @+ ^  }2012-11-21 9 11 Chest & Triceps & ABS
9 v5 j7 B/ L: e( a2012-11-18 8 11 Shoulder & Legs
2012-11-16 7 11 Private, Back & Biceps
6 i% J+ O  `. F, V2012-11-11 6 11 Private, Chest
& u, M" C1 `4 m) n0 `( H. P2012-11-05 5 11 Private,  back & biceps
) L& q# ^) k  @1 f  B/ C/ ^2012-11-02 4 11 Private, chest & triceps
, T, v" y8 t4 h+ }3 e. F2012-10-26 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
& b0 s. U. t5 Q  F" x# X2012-10-20 15 10 Private coach, shoulder & legs
2012-10-17 14 10 Private coach, back & biceps
% Z( n7 e+ b% T8 m/ V* Q* w2012-10-15 13 10 Private coach, chest & ABS & warm up
2012-10-11 12 10 Shoulder & ABS & Triceps
" h/ ]. b) o- V) @$ L2012-10-10 11 10 Private, back & biceps
: q  y* U, }; K4 D- W: }, a2012-10-08 10 10 Private coach, chest & running 6.5km
. D5 m$ H' _0 r- v7 k  C2012-09-26 9 10 Private coach, shoulder & ABS & triceps & Running 3km (noon)
2012-09-25 8 10 Back & Biceps & ABS
! S" v$ e9 L9 t/ s$ S. l2012-09-24 7 10 Private coach, chest
2012-09-19 6 10 Private coach, back & biceps
5 A3 Q# [' Q/ W8 x2012-09-17 5 10 Private coach, chest & triceps
, ^: F: F8 a" _& D9 ^- O2012-09-14 4 10 Private coach, legs & shoulder & (ABS & Running at noon)
- `; r9 z6 ]& y6 T2012-09-13 3 10 Back & Biceps
' R. f+ M8 y: i4 ]  U) c2012-09-11 2 10 Private coach, chest & ABS & Running
2012-09-03 1 10 Private coach, chest &  ABS & Running
( \  V% f5 F6 z9 B; i; A2012-08-27 15 9 private coach, chest
8 ]: e/ u6 z3 @* n! X) K; {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
3 x" P- l' l8 h  N: x7 r2012-08-20 10 9 private coach, back & biceps
: z, R- I6 ~3 Z2012-08-17 9 9 Private coach, chest & triceps
2012-08-08 8 9 private coach, legs
9 f3 {( G9 G4 R* |0 z. {4 }+ v) [$ A8 Q2012-08-06 7 9 private coach, back & biceps
9 Q. l$ t+ p* D6 P1 z) j% ^+ d. ^2012-08-03 6 9 private coach, chest & triceps
/ H* R! ?$ h0 U# v6 o6 J/ k2012-08-01 5 9 shoulder
( x& h/ ?; j- G: q& k( l) K/ i2012-07-26 4 9 private coach, back
8 e7 @9 v2 j3 m0 `+ t0 K2012-07-24 3 9 private coach, Chest training, Triceps training, ABS from 7:15p.m. - 9:05p.m.
2012-07-23 2 9 Legs & Shoulder
/ Z7 ^* u9 U3 D2012-07-20 1 9 Private coach, back & biceps
2012-07-17 15 8 Private coach, chest
2 q# Y6 d9 U8 v+ L; ^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
; R) G; {) f$ R$ R# ?0 W2012-07-06 10 8 Biceps & shoulder 110min
7 b# n' }1 Q0 U" ?4 K2012-07-05 9 8 Private coach, chest & Triceps
2012-07-04 8 8 Legs
  C( K, K8 O6 i! J( q  C, U! w9 E4 Y: g2012-07-03 7 8 Private coach, back & ABS
0 W- F. i& O) b$ L& _# w2012-06-25 6 8 Private coach, chest & ABS
- \- a0 j- i0 f  {2012-06-21 5 8 Private coach, legs & ABS
9 d* s; l4 s0 n1 p$ p6 r/ G5 ^; M2012-06-20 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
( T% Q' k- L1 j4 |, r2012-06-15 1 8 Private coach, triceps & biceps & ABS
2012-06-11 15 7 Private coach, chest
9 q7 e$ M2 h# N+ A3 x8 p2012-06-07 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
4 g3 k+ `5 q  ?1 X* L4 Q2012-05-31 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
: D6 y  U4 k1 I2 n/ X: [' t2012-05-08 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
# `* r9 j1 V" Z& M1 q7 M: }# O2012-05-03 2 7 Private coach, chest & ABS
" ~6 Y1 _9 i. Q: M8 v) S% m2012-05-02 1 7 Biceps & Shoulder & ABS
2012-04-27 15 6 Private coach, chest!!!!
2012-04-26 14 6 Private coach, legs & back
. z- Z% Y( F/ k3 |3 `2 m0 q2012-04-19 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
. r4 @+ s' X* _  M# C: i6 D2012-04-12 9 6 legs
2012-04-11 8 6 private coach, back
( b8 K! [( I7 b2012-04-10 7 6 Chest(3 * 6 + 1 * 4) & ABS(1 * 3)
# r$ X+ H+ Y# [- V0 h) w' Z/ I2012-04-09 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.
5 [1 E, A8 }& h7 U& d2012-03-31 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
) l0 V  a5 ~% O/ {, ?1 B2012-03-20 12 5 private coach, aerobic exercise 45mins, chest 30mins
2012-03-19 11 5 repeat last time training
9 D# B3 R& X5 r' o2012-03-16 10 5 private coach, learned some actions for chest and back
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图片从上到下，越来越壮。持续增长就好。
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动作都学会后，现在要开始猛练猛吃了。
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热身后，器械训练1小时-1个半小时，8-15RM。练后拉伸。
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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。

4 f  d* P* ^2 b' d2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。
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( `0 ^+ q" X) E$ [8 a4 K0 p# D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~

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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！