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本帖最后由 bosnma 于 2012-12-1 15:35 编辑
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$ C9 f$ h. D9 y& k: `4 s, F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
n) H$ q/ e5 y! l; `做个中期回顾，和大家交流下吧。
: b* \3 r5 n# E2 _8 dA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。% }/ c( Y# u m1 P# V7 v
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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( X6 Q0 x# C1 \0 t! a健身前..." C" M6 P4 i$ l2 M" X: G! X( O
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健身后，2个月前，没太大变化，但效果多少有点吧...., H* Q0 P9 W. ?1 o- m! d' @& r7 K
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! T' [. R: {5 m健身日志：0 Z, m. m& [: Q* Z- Y' S' J
progress completed 61.1%( p- s8 ~- F9 d, J7 l: m1 _
formula cur progress = stage com / num of stages
+ ~0 J7 T9 J7 c# L0 Gstage completed 11
2 @8 O( |" y w1 D3 t' hcurrent stage 12
4 C& {6 t. l8 Z2 l5 W/ Snumber of stages 18
2 Z" p! y. M/ N1 B) L# Unumber of times per stage 15+ N7 t1 s2 P# B/ e7 F# J4 }; h' J
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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。 ' Z K3 L0 z/ a* P2 ]
2012-12-01 15 11 Chest & Triceps & ABS p$ j9 Q0 `, b" i# r0 B+ i) w
2012-11-28 14 11 Shoulder & ABS" A% A) s8 a6 X, l1 {: M2 ~7 V
2012-11-27 13 11 Back & Biceps
3 I" l0 y2 f% E& Y$ w2012-11-26 12 11 Private, chest & triceps & ABS
! u$ `" ~3 @0 o! g2012-11-25 11 11 Private, legs & shoulder
3 @6 R7 u# j( {2012-11-22 10 11 Back & Biceps & ABS! Y8 H/ \, Y/ T ] Y
2012-11-21 9 11 Chest & Triceps & ABS" D1 f" m4 D) F6 \" M) G
2012-11-18 8 11 Shoulder & Legs
2 I- t! Z' H$ J! O2012-11-16 7 11 Private, Back & Biceps7 O7 _9 W. [$ j
2012-11-11 6 11 Private, Chest
* M, j; ~! J: x3 J G2012-11-05 5 11 Private, back & biceps6 x8 l D: U3 n4 }6 K" x1 }
2012-11-02 4 11 Private, chest & triceps
- Q2 y8 G4 k* p A2012-10-26 3 11 Private coach, chest & triceps
; U. I4 r' s6 {2012-10-24 2 11 Private coach, back & biceps! q) ^' W0 [3 U7 R
2012-10-22 1 11 Running 3km, ABS, night: Chest & Triceps+ S% z) B' |- v$ `6 k3 l
2012-10-20 15 10 Private coach, shoulder & legs! _% `) @% {. i5 ~
2012-10-17 14 10 Private coach, back & biceps- o6 _" U% Y, W P6 Q9 T' D
2012-10-15 13 10 Private coach, chest & ABS & warm up
: p6 ^+ |; I/ h4 T; h5 ]2012-10-11 12 10 Shoulder & ABS & Triceps
- U" J1 H6 N, ^+ J# E2012-10-10 11 10 Private, back & biceps
2 L$ ? O+ E, y: r' u6 {2 I5 }2012-10-08 10 10 Private coach, chest & running 6.5km
) R* A n+ y* W2 D- s& V2012-09-26 9 10 Private coach, shoulder & ABS & triceps & Running 3km (noon)
( A0 v# J, f0 E; f8 }6 I2012-09-25 8 10 Back & Biceps & ABS$ m0 \* z0 B$ \: F2 Z
2012-09-24 7 10 Private coach, chest9 ]2 g2 W. Y f
2012-09-19 6 10 Private coach, back & biceps
1 r8 p/ H G. h) B2012-09-17 5 10 Private coach, chest & triceps
4 q8 o! t- }! r( x/ G' b2012-09-14 4 10 Private coach, legs & shoulder & (ABS & Running at noon)' F% x: {. m' |- x1 M
2012-09-13 3 10 Back & Biceps& p* x: [$ |. g! W7 P/ D
2012-09-11 2 10 Private coach, chest & ABS & Running
# P) x, c5 `9 A, o; w7 v2012-09-03 1 10 Private coach, chest & ABS & Running+ a5 [. j. i* S: b
2012-08-27 15 9 private coach, chest% u. a- Y$ R# V/ @1 \; f0 W$ R
2012-08-24 14 9 private coach, chest
) }- o( O+ ]' S8 Q5 n+ D2012-08-23 13 9 shoulder & ABS 1h (2h in total)
% o- X4 e1 z+ r2012-08-23 12 9 Private coach, legs & shoulder 1h489
5 A( C' o; p( K+ _1 u+ M2012-08-22 11 9 biceps & tricep看s, k" ?8 D( _0 K
2012-08-20 10 9 private coach, back & biceps( Y- f3 ~! f/ J
2012-08-17 9 9 Private coach, chest & triceps
# L8 |& e5 c" y' k c9 u( m/ u2012-08-08 8 9 private coach, legs
5 ~5 O/ A& ]' G7 @ F+ f2012-08-06 7 9 private coach, back & biceps
" d' `$ K; X6 y+ [3 u2012-08-03 6 9 private coach, chest & triceps: Z% v, j/ F5 a. ~
2012-08-01 5 9 shoulder" u# S: f: K# e8 B, L' a. n
2012-07-26 4 9 private coach, back
& q1 M4 x9 l2 L9 S4 H9 Q2012-07-24 3 9 private coach, Chest training, Triceps training, ABS from 7:15p.m. - 9:05p.m.
) i. Y# [5 s R* S: K' l2012-07-23 2 9 Legs & Shoulder0 V% _' R( @5 r2 P! n' n0 q) ~5 `
2012-07-20 1 9 Private coach, back & biceps! j6 V4 r/ U9 h# \6 g }
2012-07-17 15 8 Private coach, chest6 g2 @! Q, [/ D9 j; m$ R
2012-07-13 14 8 Private coach, biceps & triceps & shoulder/ A! _7 \7 ]' u% X5 |6 S
2012-07-12 13 8 Back & ABS |5 \, i& {/ M3 w$ p4 x
2012-07-11 12 8 Private coach, chest & ABS
: f n$ x' | l$ r* ^* S2012-07-09 11 8 Private coach, legs
0 ~0 p7 j0 [$ z! {* J* F$ t2012-07-06 10 8 Biceps & shoulder 110min
# A: @$ B6 {% Y/ r2 c5 j) h6 [2012-07-05 9 8 Private coach, chest & Triceps
( F4 b5 _0 E$ x& C# z6 p: ^& Y/ X* \, }' B2012-07-04 8 8 Legs) R7 P9 {* q# L
2012-07-03 7 8 Private coach, back & ABS
4 V1 V3 T% {' C: c. d2012-06-25 6 8 Private coach, chest & ABS: e3 _. m- t& `* C/ w) h* v& r
2012-06-21 5 8 Private coach, legs & ABS2 N# b% ]2 |0 V* B4 X
2012-06-20 4 8 Private coach, shoulder & triceps & biceps
- {' C. K( e% M' Q) s7 h2012-06-19 3 8 Private coach, chest & ABS
8 @1 E5 o& {; Y2 t/ E" V2012-06-18 2 8 Back & ABS from 7:00p.m. - 8:50p.m. 110 min- c( A+ Y( L+ T0 r U
2012-06-15 1 8 Private coach, triceps & biceps & ABS
9 Y! k4 o' P5 ?. d2012-06-11 15 7 Private coach, chest
4 C/ [. A& y7 M5 I2012-06-07 14 7 Private coach, chest
( T( C0 C9 H- R0 j+ y' T2012-06-06 13 7 Private coach, back7 E3 X3 z3 Q2 c: ]: B! e
2012-06-05 12 7 Leg stretch" _1 Z7 K% }( J, Y- x" S1 I
2012-06-01 11 7 Private coach, legs & chest & ABS+ Q3 E: k3 a$ H8 Z! t- x
2012-05-31 10 7 Private coach, triceps & biceps & shoulder
8 X, k' }7 B) N) Q% {0 X2012-05-29 9 7 Private coach, chest & ABS
7 w3 b2 i) S; F7 n0 b; }4 w) g' a0 D2012-05-28 8 7 Back & ABS
( Y5 M6 x& k# ^. f" ?1 Z2012-05-16 7 7 Private coach, chest & ABS
! ]- n' n! O L3 p1 {2012-05-11 6 7 Back & ABS& W& p* h$ q: y2 ?
2012-05-08 5 7 Private coach, chest & ABS/ c( [ Y( ?" M: H/ l
2012-05-06 4 7 Private coach, triceps & biceps & shoulder
& p% u6 l2 Q$ y# h& P2012-05-04 3 7 Private coach, back & ABS0 l( w2 i7 D9 H2 ?$ T! D" O
2012-05-03 2 7 Private coach, chest & ABS
7 ~: Q2 [7 F" j1 U! e! L& U f8 n2012-05-02 1 7 Biceps & Shoulder & ABS* J3 m6 m1 e* E, d
2012-04-27 15 6 Private coach, chest!!!!* m# z m" B1 [
2012-04-26 14 6 Private coach, legs & back9 A! n& u: M! E; m
2012-04-19 13 6 Private coach, legs$ E5 I9 x+ ]# m0 x: `
2012-04-18 12 6 Private coach, Shoulder & Biceps
$ e+ q1 t. h6 l2012-04-16 11 6 Private coach, Back & ABS# z X4 Q$ `) F" ?1 n, J" s
2012-04-15 10 6 chest, Z0 r# x$ w; i2 }
2012-04-12 9 6 legs. ~* n% ?* m4 g9 H- E. {0 k" P
2012-04-11 8 6 private coach, back0 T4 z* @# p1 w5 J' M! O1 U& |
2012-04-10 7 6 Chest(3 * 6 + 1 * 4) & ABS(1 * 3)
3 E. s- I; G8 A* |2012-04-09 6 6 Private coach, shoulder & biceps & triceps & legs9 V! b) h# j6 c' `5 Y
2012-04-06 5 6 private coach, back & biceps
. U( y( K9 y% U2012-04-05 4 6 chest(2 * 4 + 1 * 6) & triceps(2 * 3) & ABS(2 * 3) practice, last 3 days vacation busy moving to new place.$ w( h {$ D9 W
2012-03-31 3 6 private coach, shoulder & biceps & triceps
! s7 ~$ t) h# B7 @4 l& U0 v. M2012-03-30 2 6 private coach, back
6 h7 T' ?" e h, L$ W2012-03-29 1 6 private coach, chest & triceps" e( [" I0 \8 ^' _' q, W
2012-03-27 15 5 practice myself, chest & shoulder5 J" b+ w, E* U. H
2012-03-25 14 5 private coach, biceps & shoulder & ABS
1 l- X- q6 l9 ^; F! ]8 _% G2012-03-21 13 5 private coach, chest and shoulder
! X: c9 l9 b) @& z7 P2012-03-20 12 5 private coach, aerobic exercise 45mins, chest 30mins
4 v2 y v0 Q- u) \ ^ a2012-03-19 11 5 repeat last time training S7 e9 V; g7 |- u p0 r
2012-03-16 10 5 private coach, learned some actions for chest and back/ L+ k1 r+ A0 ?5 S( P1 f/ K& |
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