Ching 大熱天時三十度都交到咁嘅成績﹗:victory: 原帖由 little-fish 於 2012-4-19 19:09 發表 https://www.longrun.hk/forum/images/common/back.gif
係三十幾年前我玩尖的記憶，因唔係經常去，所以只做大組肌肉及全身
小魚師,好耐無見啦(係我無上黎)啫hjhjD119hjhj
小龍女好嗎?祝身體健康,快高長大
搬左去MOS未?
三大幾年前開始玩尖,咪即幾歲開始玩?? lat pulldown：starting 110 ,120,130,each time 12rep per setShoulder press: 80, 3 set of 12,第四set5下後冇力上
rear lateral rasie：10 lbs db, 3set of 12(輕咗點，下次加weight last set)Hyper extension : 3 x 20 做個好男人
Club house 冇row machine
Seated bench press : starting 130,150,165 ,12 reps each
Db fly: 10 ,3 set of 12 ,輕，下次用15
Incline press:30lbs ,3x12
Arm curl :15 db 2sets （2x12),20lb 15reps ,
Seated arm curl with incline Bench,3x 12 ,10lb db（下次改concentate arm curl 15lb)
Cruch 30 ，straight leg raise 20，Dumbell side bent 55 db 15 rep（1 set each）
Seated leg extension： 135、150、165 ，12reps each
Seated leg curl：90、100、110，12 reps each（下次改100、100、110）
Squart： 2x55lb dumbell，3x15
時間關係，下星期開始可能將腳拆開，放係bike 果兩日做
新gym訓練書 原帖由 Gunners 於 2012-6-6 10:17 發表 https://www.longrun.hk/forum/images/common/back.gif小魚師,好耐無見啦(係我無上黎).
i start do gym at 13 for 1 year ,baby girl just fine,move to mos 1 week
http://i1027.photobucket.com/albums/y331/little-fish/baby.jpg
taken yesterday by phone
[ 本帖最後由 little-fish 於 2012-6-6 13:42 編輯 ] 小魚妹妹好可愛呀...笑容好得意...hgj088ghjghj last week (week 6):
monday: http://connect.garmin.com/activity/188203450
5x 200m ri 200m, 5x 150m ri 150m
tue: bike 45min,gym leg 25min
wed:http://connect.garmin.com/activity/192045292 + gym 1:15hr
thurs: 45min bike , gym 30 min
fri:http://connect.garmin.com/activity/192045286 + 1:30 gym
sat:http://connect.garmin.com/activity/192045278 week 7:
monday: off
tue :bike 48 min + 45min gym
wed: http://connect.garmin.com/activity/192045274 worst half marathon ever32c mid-noon +1:30 gym
thurs:48min bike +20 min gym
fri:http://connect.garmin.com/activity/192045259 10km 30c noon
sat:http://connect.garmin.com/activity/192045243
change to 3x 150m ri 200m,5x200m ri200m, 3x 150m ri 200m 原帖由 little-fish 於 2012-6-6 13:28 發表 https://www.longrun.hk/forum/images/common/back.gif
原帖由 Gunners 於 2012-6-6 10:17 發表 https://www.longrun.hk/forum/images/common/back.gif小魚師,好耐無見啦(係我無上黎).
i start do gym at 13 for 1 year ,baby girl just fine,move to mos 1 week ...
好卡嘩衣呀hg9bnvbn 今個星期休養，只玩gym bike+gym Week 8 :
Monday :51min bike + 1：45 hr gym whole body
Tue：52min bike
Wed: 51min bike + some abs
Thurs: 51min bike +1:45 hr gym whole body
Fri:51min bike +some abs
腳傷好了一大半，腳痕痕•••••• week 9:
tue: 54 min bike
wed: 16km hill run http://connect.garmin.com/activity/197647069
thurs: 54 min bike +gym 20 min lower part
fri: 10km run cadence test +gym upperbodyhttp://connect.garmin.com/activity/197647032
lazy week :Q june summary :
Count: 37 Activities
Distance: 132.15 km
Time: 37:34:56 h:m:s
Elevation Gain: 2,270 m
Avg Speed: 8.9 km/h
Avg HR: 143 bpm
Avg Run Cadence: 81 spm
Avg Bike Cadence: --
Calories: 12,363 C
break down ( 13 run 14:48:56 + 8:46 hr on gym bike + 14 hr gym)
run:
Count: 13 Activities
Distance: 132.15 km
Time: 14:48:56 h:m:s
Elevation Gain: 2,270 m
Avg Speed: 8.9 km/h
Avg HR: 143 bpm
Avg Run Cadence: 81 spm
Avg Bike Cadence: --
Calories: 12,363 C
[ 本帖最後由 little-fish 於 2012-7-10 10:39 編輯 ] week 10:monday:http://connect.garmin.com/activity/197647002 + superset gym 1 hours whole body
tue: 57 min gym bike
wedhttp://connect.garmin.com/activity/199253209+superset whole body
thursday: 57 bike +2 abs set
Fridayhttp://connect.garmin.com/activity/199253202
sathttp://connect.garmin.com/activity/199253193 speed development work out ,3mile warn up,3x150m with 90sec rest,6x50m with 3min rest, 3x200 with 90 sec rest,3 mile 10krace pace,3mile cool down. Taken from tri work out
[ 本帖最後由 little-fish 於 2012-7-19 13:54 編輯 ]
回復 173# 的帖子
晤知係咪跑快 http://connect.garmin.com/activity/200749444成功完成馬鞍山村路，燒烤場229m ,再上至319m回程，下次試直上衛4hjhjD166hjhj
week 11,final week of base phase
monday: 11km http://connect.garmin.com/activity/200749450 +gym 1:10 hrtue: 1 hr bike
wed: 16km ma on shan village road + 1:10hr superset gym http://connect.garmin.com/activity/200749444
thursday : 1 hr bike
friday: 10.27km http://connect.garmin.com/activity/202157873
wife not allow to run in thunder storm on sat night,take a extra day off hgjD092ghjghj hgjD092ghjghj
[ 本帖最後由 little-fish 於 2012-7-23 11:14 編輯 ] Build Phase Week 1
monday: 3km wu,3.5 tempo, 2km cd
http://connect.garmin.com/splits/202157858
+gym superset
tue: bike 1 hr >95 rpm level 8
wed: 13km LSD http://connect.garmin.com/splits/203743615
gym superset
thursday :1 hr bike as before
friday: 9km semi long run http://connect.garmin.com/splits/203743608
3rd set seem to have problem
sat: 1.75km speed repeat http://connect.garmin.com/splits/203743596
+extra 1.74km cool down
total : 42.98 km run ,2 hour bike (+10min cool down) , 2:15 hours gym
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[ 本帖最後由 little-fish 於 2012-7-28 14:47 編輯 ]
july summary
RUNCount: 15 Activities (14 run actually)
Distance: 162.85 km
Time: 18:13:38 h:m:s
Elevation Gain: 3,005 m
Avg Speed: 8.9 km/h
Avg HR: 146 bpm
Avg Run Cadence: 81 spm
Avg Bike Cadence: --
Calories: 15,205 C
bike :8:42 min
gym: 8:35 min
Build phase week 2
monday : http://connect.garmin.com/activity/206754275 tempo 3.75 +gymtue:bike 1 hr
wed: lsd 15km http://connect.garmin.com/activity/206754244
+gym
thursday: bike
friday: http://connect.garmin.com/activity/206754208 semi long run 10.5km
sat:http://connect.garmin.com/activity/206754180 1.85km speed repeat 5x150m ri 1:30min + 5x100m ri 3min + 3x200 ri 2min
3.75 tempo +15km lsd+10.5km slr +1.85km speed repeat=31.1km
total 45.66km +2:25 min gym + 2hr bike
[ 本帖最後由 little-fish 於 2012-8-5 17:55 編輯 ]
build phase week 3
monday: http://connect.garmin.com/activity/209384748 4km tempo ,total 10.95km +gym 1:10mintue: bike 1 hr
wed: 17 lsd http://connect.garmin.com/activity/209384719
+gym 1:25 hr
thursday :bike 1 hr
fri:semi long run 12km http://connect.garmin.com/activity/209384698
sat night: speed repeat 2km in track
http://connect.garmin.com/activity/209384682
6x150m ri 1:30min,5x100 ri 2:30, 3x 200 ri 2min
core:4km tempo ,17km lsd :12km slr ,2km speed repeat= 35km
total run for the week 52.92km
2hr bike + 2:35 min gym
total time:10:09:44 hours
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[ 本帖最後由 little-fish 於 2012-8-12 10:53 編輯 ]
