是啊，是啊，习惯是关键啊。不是你，我记错了。不好意思。

[此贴子已经被作者于2010/2/17 19:34:03编辑过]

是啊，我最喜欢的红烧肉和回锅肉估计动不动就是两千卡。。。不过，如果不吃肉就不会有好的肌肉线条，吃瘦肉吧

2/17/10

work out:

rowing 500meter

pistol stretch

review some techniech : power clean, power snatch, hanger power, front squads, over head squads..

1. bench press, 53pounds, 5 minutes as many as possible, I did 6 at first try , and then can only do 3, then 2, after 13, I could only do once each time and shake my arm started again. total: 20

2. walk lunge with 20 pounds , 10 for one set. 3minute 40seconds, I did 5 sets.

3. Back extension, 3 minutes 20 second, 5 unbroken for a set , totall 10sets. that is so difficult, my back was almost borken.

4. double under rope jump for 3 miuntes, I did 15.  my arm was wiped by the rope. left a lot long red mark , as abused.

2 minutes rest between each exercise.

very challenge but fell great

stretch .

By the way, one lady in our team is mother of 3 , and she has the most amazing 6 packs.... So, don't use pregnency and motherhood as excuse... Everyone can have 6 packs as long as you work hard.

  我来看看老妖jj~~~这段时间吃的太多了都没好意思过来过年大家互相请客吃饭我也没好意思少吃 呵呵 好不容易瘦的又涨回来不少。我都没敢量体重。。。今天鼓足勇气量了一下 胖了3-5磅，又回到150了

哎~~看来还是要常来健身房混啊（少去美食版）让我佩服一下老妖jj的毅力先。。。加油啊~~

ps 看到老妖jj上次的回复，我要按版上的要求就是大妈了 31了。恩 虽然有点难 但是我还要减掉15-20磅~~

我三十一的时候减肥很容易的。就像你一样，少吃一点体重就掉下来了。。。过年了多吃点，算是慰劳自己，然后再减就是了，你已经减了这么多了。

２／１８／１０

work out

rowing 500meter

hand walk

wbs

pistol stretch

A1, Push jerk    5 X 6 set  33pounds, 38pd, 43pd, 48pd, 53pd.

A2. dead pull up  to chest 6,2,6,6,6

2minutes rest btw

B1, push press 4x6 sets, 33pd, 38pd, 43pd, 48pd

B2  jump pull up   6, 6, 6, 6,

90second rest

C1 should press, 3x6 set, 33pd, 33pd, 33dp

C2 Kipping pull up 15, 15, 15

Stretch

这个星期的运动量超大，每天都累得半死，全身肌肉都酸痛，包括队里的老革命在内。这个锻炼方式实在是很好，以小组为单位，由教练灵者，大家互相鼓励，互相呐喊，特别是到了最后的时候，没有大家的呐喊真是无法完成的。下来以后还会发电子邮件交流饮食方面的意见。我每天都是兴高采烈地去训练，大家一起练真是很开心，进步很快。我的ｐｕｌｌ　ｕｐ　已经有了明显的长进了。今天去画画板上，同学们都说，啊你苗条了好多啊，　开心！！！

[此贴子已经被作者于2010/2/18 20:46:37编辑过]