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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(下) Physical Training Program  

2014-09-03 10:00:12|  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 more than 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(下) Physical Training Program - Kevin - 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

 09/02

Tues

 plantar fasciitis

 flat bench dumbbell flies 15*6*3

flat bench dumbbell press 15*6*3

 /

 

 

 09/03

Wed

 /

 rest

Abdominal Ripper

17 Minutes

Leg lifting 1set 

 

 

 09/04

Thur

 /

flat bench dumbbell press 15*6*2

flat bench dumbbell flies 15*6*2 

Abdominal Ripper 17 Minutes 

 

 

 09/05

Fri

 

 

Abdominal Ripper 17 Minutes 

 

 

 

 09/06

Sat

 /

 /

 

 

 

 09/07

Sun

 /

 /

 

 

 

 09/08

Mon

 /

 /

 

 

 

 09/09

Tues

 /

 /

 

 

 

 09/10

Wed

 /

Abdominal Ripper

17 Minutes 

 

 09/11

Thur

 

 

 

 

 09/12

Fri

hospital 

 

 

 

 

 09/13

Sat

have a fever 

 

 

 

 

 09/14

Sun

 have a fever

 

 

 

 

 09/15

Mon

 /

 

 

 

 

 09/16

Tues

 

flat bench dumbbell press 15*6*3

flat bench dumbbell flies 15*6*3

 

 09/17

Wed

 /

 /

 

 

 

 09/18

Thur

 

 

 

 09/19

Fri

 /

 Abdominal Ripper

 

 

 

 09/20

Sat

flat bench dumbbell press 15*6*3

flat bench dumbbell flies 15*6*3 

Abdominal Ripper 

 

 

 

 09/21

Sun

 /

 Abdominal Ripper

leg lifting 1set

 

 

 

 09/22

Mon

 /

Abdominal Ripper

leg lifting 1set 

 

 

 

 09/23

Tues

flat bench dumbbell press 15*6*3

flat bench dumbbell flies 15*6*3 

/

 

 

 

 09/24

Wed

 

 

 

 09/25

Thur

 /

 

 

 

09/26

Fri 

 /

 /

 

 

 

 09/27

Sat

 /

 /

 

 

 09/28

Sun

flat bench dumbbell press 15*6*3

flat bench dumbbell flies 15*6*3 

 Abdominal Ripper

 

 

 09/29

Mon

 /

Abdominal Ripper

17 Minutes 

 

 

09/30

Tues 

 

 

 

 

 10/01-10/07

Wed-Tues

National Day--Vacation 

 

 

 

 10/08

Wed

 Abdominal Ripper

17 minutes

 

 

 

 10/09

Thur

Abdominal Ripper

17 minutes

 

 10/10

Fri

 /

 

Abdominal Ripper

17 minutes

 

 

 

 10/11

Sat

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

 /

 

 

 

 10/12

Sun

 /

 Abdominal Ripper

17Minutes

 

 

 

10/13

Mon 

Abdominal Ripper

17 Minutes 

 

 

 

 10/14

Tues

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

 

 Abdominal Ripper

17 Minutes

 

 

 

10/15

Wed 

 /

 Abdominal Ripper

17Minutes

 

 

 

   

 10/16

Thur

 /

Abdominal Ripper

17Minutes 

 

 

 

10/17

Fri 

 /

Abdominal Ripper

17Minutes 

 

 

 

 10/18

Sat

 flat bench dumbbell flies 15*4*3

flat bench dumbbell press 15*4*3

 Abdominal Ripper

17Minutes

 

 

 

 10/19

Sun

 /

Abdominal Ripper

17 Minutes 

 

 

 

 10/20

Mon

 handstand

Abdominal Ripper

17Minutes 

 

 

 

 10/21

Tues

 /

 Abdomial Ripper

17 Minutes

 

 

 

 

 10/22

Wed

 Abdominal Ripper

17 Minutes

 

 

 

 10/23

Thur

 /

 Abdominal Ripper

17 Minutes

 

 

 

 10/24

Fri

 /

 

 Abdominal Ripper

17 Minutes

 

 10/25

Sat

 /

Abdominal Ripper

17 Minutes

 

 

 

 10/26

Sun

 Handstanding

 Abdominal Ripper

17 Minutes

 

 10/27

Mon

 Handstanding

 

 Abdominal Ripper

17 Minutes

 

 10/28

Tues

 Handstanding

 /

 10/29

Wed

 Handstanding

 

Abdominal Ripper

17 Minutes

 

 10/30

Thur

 Handstanding

 

Abdominal Ripper

17 Minutes

 10/31

Fri

 Handstanding

 

Abdominal Ripper

17 Minutes

 11/01

Sat

  Handstanding

 Abdominal Ripper

17 Minutes

 11/02

Sun

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15/4*3

 Handstanding

 Abdominal Ripper

17 Minutes

 11/03

Mon

 /

 11/04

Tues

 /

Abdominal Ripper

17 Minutes 

11/05

Wed 

 /

10/06

Thur 

 handstandinig

Abdominal Ripper

17Minutes 

 1//07

Fri

 handstanding

 Abdominal RIPPER

17 Minutes

 11/08

Sat

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

 11/09

Sun

 /

 Abdominal Ripper

 11/10

Mon

 /

Abdominal Ripper

17 Minutes 

 11/11

Tues

 /

 /

 11/12

Wed

 

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4

 11/13

Thur

Abdominal Ripper

17 Minutes

 

11/14

Fri 

Abdominal Ripper

17 Minutes

 


 11/15

Sat

 /

 

Abdominal Ripper

17 Minutes

 11/16

Sun

 Flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up15*4

 /

 11/17

Mon

 

Abdominal Ripper

17 Minutes

 11/18

Tues

/

Abdominal Ripper

17 Minutes

 

 11/19

Wed

 Flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up15*4

 11/20

Thur

 /

Abdominal Ripper

17 Minutes 

 

 11/21

Fri

 /

 

Abdominal Ripper

17 Minutes

 11/22

Sat

 /

 

Abdominal Ripper

17 Minutes

 11/23

Sun

 

Flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up15*4

/

 11/24

Mon

 /

Abdominal Ripper

17 Minutes

 

 

 11/25

Tues

 Flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up15*4

 Abdominal Ripper

17 Minutes

 11/26

Wed

 /

 handstanding

 11/27

Thur

 /

Abdominal Ripper 

11/28

Fri 

Flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up15*4 

 

Abdominal Ripper

 11/29

Sat

 /

 

Abdominal Ripper

   

 11/30

Sun

Abdominal Ripper 

 12/01

Mon

Abdominal Ripper

17 minutes 

 12/02

Tues

Flat bench dumbbell press 15*4*2

flat bench dumbbell flies 15*4*2

push-up 15*4 

Abdominal Ripper

17 Minutes 

 12/03

Wed

 /

Abdominal Ripper

17 Minutes 

Leg lifting 1set

12/04

Thur 

/

Abdominal Ripper

17 Minutes 

12/05

Fri 

   

 12/06

Sat

 Flat bench dumbbell press 15*4*2

Flat bench dumbbell flies 15*4*2

push-up 15*4

 Abdominal Ripper

17 minutes

 12/07

Sun

 /

 Abdominal Ripper

17 minutes

 12/08

Mon

/

Handstand walking

12/09

Tues 

/

Handstand walking

 12/10

Wed

 Flat bench dumbbell press 15*4*2

Flat bench dumbbell flies 15*4*2

push-up 15*4
 

Handstand walking

12/11

Thur 

Handstand walking

 Abdominal Ripper

17minutes

leg-lifting 1set

12/12

Fri 

 /

 12/13

Sat

 /

leg-lifting 1set 

 12/14

Sun

Flat bench dumbbell press 15*4*2

Flat bench dumbbell flies 15*4*2

push-up 15*4 

 12/15

Mon

 /

 Abdominal ripper

17 minutes

leg lifting 1set

 12/16

Tues

 

Flat bench dumbbell press 15*4*2

Flat bench dumbbell flies 15*4*2

push-up 15*4



 12/17

Wed

 handstanding

 

 12/18

Thur

 /

 

 12/19

Fri

 hand standing

 

 12/20

Sat

 flat bench dumbbell press 15*3*4

flat bench dumbbell flies 15*3*4

 

 /

 12/21

Sun

 /

 Abdominal Ripper

17 Minutes

leg lifting 1set

 12/22

Mon

 /

Abdominal Ripper

17 Minutes

leg lifting 1set

 

 12/23

Tues

 /

 

Abdominal Ripper

17 Minutes

leg lifting 1set

 12/24

Wed

 /

 

Abdominal Ripper

17 Minutes

 12/25

Thur

 /

 

Abdominal Ripper

17 Minutes

 12/26

Fri

 

flat bench dumbbell press 15*3*4

flat bench dumbbell flies 15*3*4

 

 12/27

Sat

 handstanding

Scorpion Yoga

 

Abdominal Ripper

17 Minutes

12/28

Sun 

 /

Abdominal Ripper

17 Minutes

 

 12/29

Mon

 /

 

Abdominal Ripper

17 Minutes 

 12/30

Tues

flat bench dumbbell press 15*3*4

flat bench dumbbell flies 15*3*4

 

 /

 12/31

Wed

 /

   

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