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我是一片叶筋脉是森林我是一滴水魂魄是海洋

爱你们,所有的人,祝福你们,所有的人。Love all of you,guys

 
 
 

日志

 
 

2014(上) Physical Training Program  

2014-01-07 14:41:01|  分类: 进修&塑体篇 |  标签: |举报 |字号 订阅

  下载LOFTER 我的照片书  |

 

It's been nearly one year since I started to lose weight on July 7th .This year I wish I can be much more stronger.This year,I wish I can achieve two targets, the one is doing long enough handstand walking ,the other is participating in Shanghai International Marathon ,and get a medal.

2014 Physical Training Program - 愛онd承諾 - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

Date

Aerobics

Anaerobics

Flexibility

Daily Summary

Remarks

01/01

Wed

Recover

leg lifting 1set

01/02

Thur

Recover

leg lifting 1set

01/03

Fri

Recover

/

01/04

Sat

Recover

leg lifting 1set

01/05

Sun

Plantar Fasciitis

leg lifting 1set

01/06

Mon

Plantar Fasciitis

leg lifting 1set

Abdominal Muscle

01/07

Tues

Recover

/

01/08

Wed

recover

/

01/09

Thur

recover

flat bench dumbbell flies 20*4

flat bench dumbbell press 20*4

push-up 15*3

leg lifting 1set

01/10

Fri

recover

/

/

01/11

Sat

recover

/

friends

01/12

Sun

recover

leg lifting 1set

Yoga Scorpion Pose

01/13

Mon

recover

leg lifting 1set

01/14

Tues

recover

flat bench dumbbell flies 15*4

flat bench dumbbell press

25*4

push-up 15*4

handstand walking 30minutes

leg lifting 1set

01/15

Wed

recover

/

leg lifting 1set

01/16

Thur

recover

handstand-walking

leg lifting 1set

01/17

Fri

recover

/

/

01/18

Sat

recover

/

leg lifting 1set

01/19

Sun

recover

/

leg lifting 1set

01/20

Mon

recover

/

leg lifting 1set

01/21

Tues

recover

/

/

01/22

Wed

recover

/

leg lifting 1set

01/23

Thur

recover

/

leg lifting 1set

01/24

Fri

recover

handstand walking

leg lifting 1set

01/25

Sat

recover

handstand walking

flat bench dumbbell flies 20*4

flat bench dumbbell press 20*4

push-up 15*4

leg lifting 1set

yoga-Scorpion Pose

bend over backward

do splits

open shoulders

01/26

Sun

recover


2014 Physical Training Program - 愛онd承諾 - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

leg lifting 1set

01/27

Mon

recover

leg lifting 1set

Return to hometown

01/28-02/10

Tues

Spring Festival


 

02/11

Tues

recover

flat bench dummbell press 20*4

flat bench dummbell flies 15*4

push-up 15*4

Yoga-scorpion pose

leg-lifting 1set

get 800 grams


2014 Physical Training Program - 愛онd承諾 - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

02/12

Wed

recover

leg lifting 1set

02/13

Thur

recover

flat bench dummbell flies 20*4

flat bench dummbell press 20*4

push-up 15*3

leg lifting 1set

02/14

Fri

recover

/

/

02/15

Sat

recover

/

/

02/16

Sun

recover

/

/

02/17

Mon

Peripheral

Neuritis

flat bench dumbbell press 20*4

flat bench dummbbell flies 20*4

push-up 15.4

hand-stand push-up 20*4

yoga--scorpion pose

leg lifting 1set

open shoulders

02/18

Tues

peripheral

neuritis

/

leg lifting 1set

02/19

Wed

peripheral

neuritis

02/20

Thur

flat bench dumbbell press 20*4

flat bench dummbbell flies 20*4

push-up 15.4

hand-stand push-up 20*4

yoga--scorpion pose

leg lifting 1set

02/21

Fri

02/22

Sat

/

/

02/23

Sun

flat bench dumbbell flies 10*4

flat bench dumbbell press 20*4

hand stand push up

leg lifting 1set

sit-up 1set

02/24

Mon


2014 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

02/25

Tues

/


2014 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

02/26

Wed

/

/

02/27

Thur

/

02/28

Fri

/

/

03/01

Sat

/

/

03/02

Sun

flat bench dumbbell flies 10*4

flat bench dumbbell press 20*4

leg lifting 1set

sit-up 1set

handstand


03/03
Mon

handstanding
03/04
Tues

03/05

Wed

handstand

03/06

Thur

recover

hand stand

flat bench dumbbell flies 20*6

flate bench dumbbell press 10*6

03/07

Fri

recover /

03/08

Sat

recover on duty for half a day

03*09

Sun

plantar fasciitis

hung out with friends

barbecue buffet

03/10

Mon

plantar fasciitis hand stand push-up

03/11

Tues

plantar fasciitis

handstand walking

Parallel bars dips

horizontal bar pull-up

03/12

Wed

recover /
03/13
Thur
recover /
03/14
Fri
recover /
03/15
Sat
recover handstand walking dumbbell press 20*6
dumbbell flies 10*6
03/16
Sun
plantar fasciitis
2014 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋
weight: 66.7kg
03/17
Mon
recover / /
03/18
Tues
recover /
03/19
Wed
recover / /
03/20
Thur
recover handstandwalking
03/21
Fri
recover

wallet got stolen

ID \Bank cards lost

03/22

Sat

recover /

03/23

Sun

recover

flat bench dumbbell flies 20*4

flat bench dumbbell press 10*4

handstand walking

03/24

Mon

recover /
03/25
Tues
recover preparing for going to Shijiazhuang

03/26

Wed

/ busy

03/27

Thur

/ busy

03/28

Fri

/ return to shanghai

03/29

Sat

hurt handstand walking

03/30

Sun

hurt hand stand walking
03/31
Mon
hurt flat bench dumbbell flies 20*6
flat bench dumbbell press 20*6
sit-up 1set 20*6
leg lifing 1set
hand stand walking 20meters
04/01
TUES
recover hand stand walking 20meters

 04/02

Wed

 recover  handstand push-up      

 04/03

Thur

 plantar fasciitis

 flat bench dumbbell flies 20*6

flat bench dumbbell press 20*6

handstand push-up

 

 sit up 20*6

handstand walking

   

 04/04

Fri

 recover  /  handstand walking (wearing jean)    

 04/05

Sat

 recover

 flat bench dumbbell flies 20*6

flat bench dumbbell press 20*6

handstand

 

 sit-up 1set

leg lifting 1 set

    Qingming Festival

 04/06

Sun

  recover  rest  rest     Qingming Festival

 04/07

Mon

 recover

plantar fasciitis

 rest  rest     Qingming Festival

 04/08

Tues

 recover  handstand  push-up

 sit-up 1set

handstand walking 12m

   

 04/09

Wed

 

 flat bench dumbbell flies 20*6

flat bench dumbbell press 20*6

 

 sit-up 1set    

 04/10

Thur

   rest  /    

 04/11

Fri

   /  handstand walking     
 04/12
Sat
   flat bench dumbbell flies 20*6
flat bench dumbbell press 20*6

 handstand walking 
leg -lifing  8 minutes

   
 04/13
Sun
   /  bend over backward    
 04/14
Mon
 

 flat bench dumbbell flies 20*6

flat bench dumbbell press 20*6

push-up 15*4

 sit-up    

 04/15

Tues

 plantar fasciitis  /

 AB(abdominal) Ripper

17 minutes

   

 04/16

Wed

 recover  /  /    

 04/17

Thur

 recover

 flat bench dumbbell flies 20*6

flat bench dumbbell press 20*6

 

 Abdominal ripper

17 minutes

8 minutes sit-up

leg lifting 1set

   

 04/18

Fri

 recover  /  Abdonimal Ripper    

 04/19

Sat

 recover  /  ABdonimal Ripper    

 04/20

Sun

 recover

 flat bench dumbbell flies 20*6

flat bench dumbbell press 20*6

push-up 15*3

 ABdominal ripper

17 minutes

8 minutes

sit- up

leg lifting 1set

   

 04/21

Mon

 recover  /  Abdominal ripper  

 Yoga

SCorpion Pose

 04/22

Tues

 recover

 flat bench dumbbell flies 20*6

flat bench dumbbell press 20*4

push-up 15*4

 Abdominal Ripper

17 minutes

8 minutes

leg lifing 1set

 

 Yoga

Scorpion Pose

 04/23

Wed

 /  /  /    

 04/24

Thur

 

flat bench dumbbell press 20*

 

flat bench dumbbell flies 20*6

push=up 15*4

 Abdominal Ripper 17 minuts

8 minutes

leg -lifting 1set

bend over backward

hand stand walking

 

   Yoga scorpion pose

 04/25

Fri

   HAND STAND

 Abdominal Ripper 17MINUTS

 

 

 YOGA

SCORPION

 04/26

Sat

 

 flat bench dumbbell fiies 20*6

flat bench dumbbell press 20*6

push-up 15*4

 

ABdominal Ripper  17 Minutes

8 Minutes 

leg-lifting 1set

bend over backward

hand stand walking

 

 Yoga

Scorpion

 04/27

Sun

   hand stand

 ABdominal Ripper

17 minutes

 

 Yoga

Scorpion

 04/28

Mon

 

 flat bench dumbbell flies 20*6

falt bench dumbbell press 20*6

push-up 15*4

 Abdominal Ripper

17 Minutes

8minutes

Handstand

 

 Yoga

Scorpion

 04/29

Tues

   /  /    /

 04/30

Wed

   flat bench dumbbell flies 20*6
flat bench dumbbell press 20*6
push-up 15*4
 Abdominal Ripper
17 minutes
sit-up

   Yoga-
Scorpion Pose
           

   

 05/01

Thur

 

 handstand 

 Abdominal Ripper
17 minutes 

 

 May day

International worker's day

 05/02

Fri

 

 hand-stand walking 
(on the road of park)

 

 

 May day

 05/03

Sat

 plantar fasciitis

 flat bench dumbbell press 20*6
flat bench dumbbell flies 20*6
push-up 15*4

 Abdominal Ripper 17minutes
leg-lifting 1set
8 minutes sit-up

 

 International worker's day

 05/04

Sun

 recover

 /

 rest

 

 

 05/05
Mon

 recover

flat bench dumbbell flies 20*6

flat bench dumbell press 20*6

push-up 15*4 

 Abdominal Ripper

17 minutes

8 minutes

 

 

Hand stand walking
 

 

 05/06
Tues

 plantar fasciitis

 handstand

2014 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

Abdominal  Ripper

17 minutes

8 minutes 

2014 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

 

 

 

 66.3kg*2=132.6Jin

 05/07

Wed

 recover

 flat bench dumbbell press 20*6

falt bench dumbbell flies 20*6

push-up 15*4

Yoga ---Scorpion Pose

2014 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋
 

 

 Abdominal Riper-17 minutes

 

   

 05/08

Thur

 

 handstand

Yoga  Scorpion Pose

 Abdominal Ripper 17 minutes

leg lifting 1set

   

 05/09

Fri

   /  Abdominal Ripper 17 minutes

   
 05/10
Sat
    flat bench dumbbell flies 20*6
flat bench dumbbell press 20*6
push-up 15*4
Yoga Scorpion Pose
  Abdominal Ripper 17 minutes
leg lifting 1set
   
 05/11
Sun
   /  Abdominal Ripper17 minutes    
 05/12
Mon
   /  Abdomina Ripper 17 minutes    

 05/13

Tues

 

 flat bench dumbbell press 20*6

flat bench dumbbell  flies 20*6

push-up  15*4

 

 Abdominal Ripper 17 minutes

Leg lifting 1 set

   

 05/14

Wed

   /  Abdominal Ripper 17 minutes    

 05/15

Thur

   /  Abdominal Ripper 17 minutes    

 05/16

Fri

 

 flat bench dumbbell press 20*6

flat bench dumbbell flies 20*6

push-up 15*4

 

 Abdominal Ripper 17 minutes

leg lifting 1set

Handstand walking

   

 05/17

Sat

   /  Abdominal Ripper 17 minutes    

 05/18

Sun

   /  Abdominal Ripper 17 minutes    

 05/19

Mon

 

 flat bench dumbbell press 20*6

flat bench dumbbell flies 20*6

push-up 15*4

 Abdominal Ripper 17minutes

leg lifting 1set

   

 05/20

Tues

   /  /    

 05/21

Wed

   

handstand walking

Parallel bars dips

horizontal bar pull-up

 bend over backward    

 05/22

Thur

   /  Abdominal Ripper 17 minutes    

 05/23

Fri

   /  /    Friends coming

 05/24

Sat

   /  /    window-shopping

 05/25

Sun

   /  /    Dating

 05/26

Mon

 sick-leave

 /

 

 

 

 05/27

Tues

 plantar faciitis

 /

 Abdomial Ripper

17minutes

 

 

 05/28

Wed

 recover

 flat bench dumbbell press 20*6

flat bench dumbbell flies 20*6

 

 Abdominal Ripper

17 minutes

 

 

 05/29

Thur

recover 

 /

 /

 

 

 05/30

Fri

 /

 /

 

 

 05/31

Sat

 /

 /

 /

 

Dragon Boat Festival 

1st

 06/01

Sun

 /

 /

 

 Dragon Boat Festival

2st

 06/02

Mon

 /

 /

 /

 

 Dragon Boat

Festival

3st

 06/03

Tues

 recover

 

Abdominal  Ripper

17minutes

 

 

 0604

wed

 /

 /

 /

 

 

 06/05

Thur

 

 flat bench dumbbell press 20*6

flat bench dumbbell flies 20*6

push-up 15*4

 

 sit-up 1set

Abdominal Ripper

17 minutes

 

 

06/06

Fri 

 

 /

 

 

 06/07

Sat

 

 

handstand walking

Parallel bars dips

horizontal bar pull-up

 

 06/08

Sun

 rest

 

 

 

 

 06/09

Mon

 flat dumbbell flies 20*6

flat bench dumbbell press 20*6

push-up15*4

Abdominal Ripper

17 Minutes

sit-up

leg-lifting 1set 

 

 

 

 06/10

Tues

 rest

 

 

 

 06/11

 Wed

 /

Abdominal Ripper

17 Minutes 

 

 

 

 06/12

Thur

/

 

 

 

06/13

Fri 

 

flat dumbbell flies 20*6

flat bench dumbbell press 20*6

push-up15*4

 

06/14

Sat

 

Parallel bars dips

horizontal bar pull-up

  handstand walking      
 06/15

Sun

 

 handstand walking

2014 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

     

 06/16

MON

 /  /      

 06/17

Tues

 /  Abdominal Ripper 17 MIUTES      

 06/18

WED

 /  /      

 06/19

Thur

 /  /      

 06/20

Fri

 /  /      

 06/21

Sat

 /

 Abdominal Ripper 17 MIUTES

Yoga

     

 06/22

Sun

 /  /      

 06/23

Mon

 /

 Abdominal Ripper

17 Minutes

     

 

 06/24

Tues

 /

 Abdominal Ripper

17 minutes

     

 06/25

Wed

/  Abdominal Ripper

17 minutes

     

 06/26

Thur

 plat bench dumbbell flies 15*6

plat bench dumbbell press 15*6

push-up 15*4

  Abdominal Ripper

17 minutes

     

 06/27

Fri

 /  Abdominal Ripper

17 minutes

     

 06/28

Sat

 /  /      

 06/29

Sun

 /  Abdominal Ripper

17 minutes

     

 06/30

Mon

 /  /      

 07/01

Tues

 /  Abdominal Ripper

17 minutes

     

 07/02

Wed

flat bench dumbbell press 20*3

flat bench dumbbell flies 20*3

 /     Eating with my QUEEN2014 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋 

 07/03

Thur

 /  /      

 07/04

Fri

    Abdominal Ripper

17 minutes

     

 07/05

Sat

    Abdominal Ripper

17 minutes

     

 07/06

Sun

   /      

 07/07

Mon

 /  /      

 07/08

Tues

 /  /      

 07/09

Wed

 /

 /

 

 

 

 07/10

Thur

 /

 /

 

 

 

 07/11

Fri

 /

Abdominal Ripper 

 

 

 

 07/12

Sat

 /

 

 

 

 07/13

Sun

flat bench dumbbell flies 20*6

flat bench dumbbell press 20*6

push-up 15*4 

 Abdominal Ripper 17 minutes

 

 

 

 

 07/14

Mon

 sit-up 1set

 

 

 

 07/15

Tues

 /

 /

 

 

 

 07/16

Wed

 flat bench dumbbell press 20*6

flat bench dumbbell flies 20*6

push-up 15*4

Abdonminal Ripper 17 Minutes 

 

 

 

 07/17

Thur

 /

 

 

 

 07/18

Fri

 Handstanding Walking

 

 

 

 

 07/19

Sat

 /

 ABdominal Ripper

17 minutes

 

 

 

 07/20

Sun

flat bench dumbbell press 20*6

flat bench dumbbell flies 20*6

push-up 15*4 

 

 

 

 07/21

Mon

 /

 

 

 

 07/22

Tues

 Handstand walking

 Parallel bars dips

horizontal bar pull-up

stadium 

 

 

 

 07/23

Wed

 flat bench dummbell press 20*6

flat bench dumbbell files 20*6

push-up

 

 

 

 

 07/24

Thur

 

 /

 

 07/25

Fri

 flat bench dummbell press 20*6

flat bench dumbbell files 20*6

push-up

 /

 

 

 

 07/26

Sat

 /

 

 

 

 

 7/27

SUN

 /

 

 ABdominal Ripper

17 minutes

 

 

 

 07/28

Mon

 /

 

 

 

 07/29

Tues

 /

 /

 

 

 

 07/30

Wed

 

 flat bench dummbell press 20*6

flat bench dumbbell files 20*6

push-up

 07/31

Thur

 

 flat bench dummbell press 20*6

flat bench dumbbell files 20*6

push-up

 ABdominal Ripper

17 minutes

 

 

 

 08/01-08/10

Fri-Sun

Vacation 

 

 ABdominal Ripper

17 minutes

(Per day)

 

 

 

 08/11

Mon

 /

 /

 

 

 

 08/12

Tues

flat bench dumbbell press 20*6

flat bench dumbbell flies 20*6

 

 

 

 

 08/13

Wed

 Abdominal Ripper

17 minutes

leg-lifting 1set

 

 

 

08/14

 Thur

 /

 /

 

 

 

 08/15

Fri

 

 flat bench dummbell press 20*6

flat bench dumbbell files 20*6

push-up

 Abdominal Ripper

17 minutes

leg-lifting 1set

 

 

 

08/16

Sat 

 

 

 

 

 

 08/17

Sun

 flat bench dummbell press 20*6

flat bench dumbbell files 20*6

push-up

 

 Abdominal Ripper

17 minutes

leg-lifting 1set

 

 

 

08/18

Mon 

 \

 

 

 

 

 08/19

Tues

 flat bench dummbell press 20*6

flat bench dumbbell files 20*6

push-up

 

 Abdominal Ripper

17 minutes

leg-lifting 1set

 

 

 

 08/20

Wed

 \

Abdominal Ripper

17 minutes

 

 

 

 

 08/21

Thur

 \

 

 

 

 

08/22

Fri 

 flat bench dummbell press 20*6

flat bench dumbbell files 20*6

push-up

 

Abdominal Ripper

17 minutes

leg-lifting 1set

 

 

 

 

 08/23

Sat

 flat bench dumbbell press 20*6

flat bench dumbbell files 20*6

push-up

Abdominal Ripper

17 minutes

 

 

 

 

 08/24

Sun

 /

 Abdominal Ripper

17 minutes

leg-lifting 1set

 

 

 

 08/25

Mon

Parallel bars dips

horizontal bar pull-up

 

 

 

 08/26

Tues

 /

 /

 

 

 

 08/27

Wed

 /

 

 

 

 08/28

Thur

flat bench dumbbell press 20*6*3

flat bench dumbbell flies 20*6*3

 Abdominal Ripper

17 minute

leg-lifting 1set

 

 

 

 08/29

Fri

 /

 Abdominal Ripper

17 minute

leg-lifting 1set

 

 

 

 08/30

Sat

 

flat bench dumbbell press 20*6*3

flat bench dumbbell flies 20*6*3

 

 08/31

Sun

 /

 Abdominal Ripper

17 minute

leg-lifting 1set

 

leg-lifting 1set

   

 09/01

Mon

 /

 /

 

leg-lifting 1set

   

 

         
           
           

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