KaySea: Powerlifter新手日记 (Off Season: Sheiko #29)

KaySea

Week 2, Day 3, Thursday - 16/1/2014

Deadlift + Lower Body

Deadlift
70%, 110kg x 3
80%, 125kg x 3
90%, 140kg x 3

Squat, 5 sets of 15
Back Extension, 5 sets of 15
Leg Extension, 4 sets of 15
Standing Calf Raise, 4 sets x failure

KaySea

Week 2, Day 4, Friday - 17/1/2014

Bench Press + Upper Body

Bench Press
70%, 55kg x 3
80%, 65kg x 3
90%, 72.5kg x 3

Pull Up, 5 sets of 10
Reverse Grip Incline Barbell, 5 sets of 10
Dumbbell Incline Curl, BFR x 4
Rope Extension, BFR x 4
Dumbbell Lateral Raise, 5 sets of 12-15

KaySea

快点开回。。两个星期了。。

木頭

哇....upgrade后就爽了

quan880801

KaySea 发表于 19-1-2014 07:58 PM
快点开回。。两个星期了。。

新的一年。。。新的一个开始！

KaySea

Cycle 2, Week 3, Day 1, Monday - 20/1/14

Squat + Lower Body

Squat
70%, 90kg x 3
80%, 105kg x 3
90%, 117.5kg x 3

Deadlift, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, BFR x 4 sets

_____________________________________________

Cycle 2, Week 3, Day 2, Thursday - 23/1/14

Overhead Press + Upper Body

Overhead Press
75%, 35kg x 5
85%, 40kg x 3
95%, 42.5kg x 1

Chin Up, 5 sets of 10
Reverse Grip Incline Barbell, 5 sets of 10
Incline Dumbbell Curl, 5 sets of 10
Rope Extension, 5 sets of 10
Face Pull, 3 sets of 10
_____________________________________________

Cycle 2, Week 3, Day 3, Friday - 24/1/2014

Deadlift
75%, 117.5KG x 5
85%, 132.5KG x 3
95%, 147.5kg x 1

有急事，回家了

_____________________________________________

Cycle 2, Week 3, Day 4, Saturday - 25/1/2014

Bench Press + Upper Body

Bench Press
75%, 60kg x 5
85%, 67.5kg x 3
95%, 77.5kg x 2

Pull Up, 5 sets of 10

有急事，回家了

_____________________________________________

Cycle 2, Week 4, Day 1, Monday - 27/1/2014

Squat + Lower Body

Squat
75%, 97.5kg x 5
85%, 110kg x 3
95%, 122.5kg x 2, 130kg x 2

Deadlift, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, BFR x 4 sets

_____________________________________________


Week 4 不打算 deload, 反正也只能练两三天而已...

Cycle 3 用回 Cycle 2 poundage.. Cycle 2 schedule 太乱了

KaySea

Cycle 2, Week 4, Day 2, Wednesday - 29/1/14

Bench Press + Overhead Press + Upper Body

Bench Press
65%, 50kg x 5
75%, 60kg x 5
85%, 65kg x 5, 65kg x 7

Overhead Press
65%, 30kg x 5
75%, 35kg x 5
85%, 40kg x 5

Pull Up, 5 sets of 10
Reverse Grip Incline Dumbbell Press, 5 sets of 10
Incline Dumbbell Curl, BFR x 4sets
Rope Extension, 4 sets of 10

KaySea

Cycle 2, Week 4, Day 3, Thursday - 30/1/2014

Squat + Lower Body

Squat
65%, 85kg x 5
75%, 100kg x 5
85%, 110kg x 6

Deadlift, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, 5 sets of 15

lucas1168

楼主，5/3/1是不建议3 days straight的不是吗？ lower body workout时你有没有加入abs workout？？

KaySea

lucas1168 发表于 1-2-2014 02:27 PM
楼主，5/3/1是不建议3 days straight的不是吗？ lower body workout时你有没有加入abs workout？？

有时候太忙，不能造schedule走，所以没办法。。

abs我放rest day 练..

lucas1168

KaySea 发表于 1-2-2014 11:49 PM
有时候太忙，不能造schedule走，所以没办法。。

abs我放rest day 练..

你每次workout多久？我也是刚刚从5x5转来5/3/1，现在第一个月。每次workout都30-45分钟，觉得有点太短。

KaySea

lucas1168 发表于 2-2-2014 04:39 AM
你每次workout多久？我也是刚刚从5x5转来5/3/1，现在第一个月。每次workout都30-45分钟，觉得有点太短。
...

差不多30-45分钟。。
focus在训练的intensity吧，毕竟这不是high volume training..

我会在健身前后花些时间做mobility和streching..

KaySea

Cycle 2, Week 4, Day 4, Sunday - 2/2/2014

Deadlift
65%, 100kg x 5
75%, 115kg x 5
85%, 130kg x 5, 130kg x 3

Squat, 5 sets of 10
Barbell Curl, 4 sets of 10
Rope Extension, 4 sets of 10

KaySea

Cycle 3, Week 1, Day 1, Tuesday - 4/2/14

Overhead Press + Upper Body

Overhead Press, 3 sets of 5
65%, 30kg x 5
75%, 35kg x 5
85%, 40kg x 6

Pull Up, 4 sets of 10
Incline DB Row, 2 sets of 10
Reverse Grip Incline BB Press, 5 sets of 10
BB Curl, 4 sets of 10
Rope Extension, 4 sets of 10
DB Laterak Raise, 4 sets of 10-12


Cycle 3, Week 1, Day 2, Thursday - 6/2/14

Squat + Lower Body

Squat, 3 sets of 5
65%, 85kg x 5
75%, 100kg x 5
85%, 110kg x 6, 120kg x 3

Deadlift, 5 sets of 10
Back Exntension, % sets of 15
Leg Extension, 5 sets of 10
Standing Calf Raise, 5 sets of 15


Cycle 3, Week 1, Day 3, Friday - 7/2/14

Bench Press + Upper Body

Bench Press, 3 sets of 5
65%, 52.5kg (50kg) x 5
75, 60kg x 5
85%, 67.5kg (70kg) x 8

Incline DB Row, 5 sets of 10
RG Incline BB Press, 5 sets of 10
BB Curl, 5 sets of 10
Rope Extension, 4 sets of 10
Face Pull, 3 sets of 10


Cycle 3, Week 1, Day 4, Saturday - 8/2/14

Deadlift + Lower Body

Deadlift, 3 sets of 5
65%, 100kg x 5
75%, 117.5kg(120kg) x 5
85%, 132.5kg(130kg) x 7

Squat, 4 sets of 8-10
Back Exntesion, 4 sets of 15
Leg Extension, 3 sets of 15

daimon

KaySea 发表于 10-12-2013 11:56 PM
Fasting 时不建议饮用bcaa/amino acids。。
因为amino acids 合成变成protein, 如果在fasting期间摄取bc ...

那么禁食期间，那么怎么防止肌肉分解呢？

我在leangain看到禁食期间可以喝bcaa，现在你怎么说我混乱了

KaySea

daimon 发表于 11-2-2014 12:45 PM
那么禁食期间，那么怎么防止肌肉分解呢？

我在leangain看到禁食期间可以喝bcaa，现在你怎么说我混乱了 ...

各个专家都有自己的意见和看法的。。
lean gain 的是dr. john berardi, 我分享的是dr. jim stoppani。。
就看你自己要跟哪一个咯。。

KaySea

Cycle 3, Week 2, Day 1, Monday - 10/2/14

Overhead Press, 3 sets of 3
70%, 32.5kg (30kg) x 3
80%, 35kg x 3
90%, 42.5 (45kg) x 5

Chin Up,5 sets of 10
RG Incline BB Press, 5 sets of 10
DM Pullover, 5 sets of 10
BB Curl, 4 sets of 10
Rope Extension, 4 sets of 10-15
Face Pull, 3 sets of 10


Cycle 3, Week 2, Day 2, Wednesday - 12/2/14

Squat, 3 sets of 3
70%, 90kg x 3
80%, 105kg x 3
90%, 117.5kg (120kg) x 4

Deadlift, 4 sets of 10
Leg Extension 4 sets of 10-15

Cycle 3, Week 2, Day 3, Friday - 14/2/14

Bench Press, 3 sets of 3
70%, 55kg x 3
80%, 65kg x 3
90%, 72.5kg (75kg) x 6

Incline DB Row, 5 sets of 10
Incline DB Press, 5 sets of 10
DB Pullover, 5 sets of 10
BB Curl, 4 sets of 10
Rope Extension, 4 sets of 10

Cycle 3, Week 2, Day 4, Saturday - 15/2/14

Deadlift, 3 sets of 3
70%, 110kg x 3
80%, 125kg x 3
90%, 140kg x 5, 140kg x 4

Squat, 5 sets of 8
Back Extesion, 5 sets of 15
Leg Extension, 4 sets of 10

KaySea

Cycle 3, Week 3, Day 1, Monday - 17/2/14

Overhead Press
75%, 35kg x 5
85%, 40kg x 3
95%, 42.5kg x 2

Inlcine DB Row, 5 sets of 10
Flat DB Press, 5 sets of 10
DB Pullover, 5 sets of 10
Inlcine DB Curl, 4 sets of 10
Rope Extension, 4 sets of 10


Cycle 3, Week 3, Day 2, Wednesday - 19/2/14

Deadlift
75%, 117.5kg (120kg) x 5
85%, 132.5kg x 3
95%, 147.5kg (150kg) x 2

Squat, 4 sets of 8
Back Extension, 5 sets of 15
Leg Extension, BFR x 4 sets
Standing Calf Raise, 3 sets of 100


Cycle 3, Week 3, Day 3, Thursday - 21/2/14

Bench Press
75%, 60kg x 5
85%, 67.5kg x 3
95%, 77.5kg x 2

Incline DB Row, 5 sets of 10
Incline DB Press, 5 sets of 10
DB Pullover, 5 sets of 10
Cable Curl, 4 sets
Rope Extension, 4 sets
Lateral Raise, 4 sets

Cycle 3, Week 3, Day 4, Friday - 22/2/14

Squat
75%, 97.5kg x 5
85%, 110kg x 5
95%, 122.5kg x 2

Deadlift, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension 5 sets

elsonTHS

好帅！！！！

KaySea

Cycle 3, Week 4, Monday, Day 1 - 24/2/14

Overhead Press
40%, 17.5kg (20kg) x 5
50%, 22.5kg x 5
60%, 27.5kg x 5

Incline Dumbbell Row, 5 sets of 10
Incline Barbell Press, 5 sets of 10
Dumbbell Pullover, 5 sets of 10
Incline Dumbbell Curl, 4 sets of 10
Rope Extension, 4 sets of 10
Lateral Raise, 4 sets of 10

Cycle 3, Week 4, Wednesday, Day 2 - 26/2/14

Deadlift
40%, 62kg x 5
50%, 77.5kg x 5
60%, 92.5kg x 5

Box Squat, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, 4 sets of 15
Standing Calf Raise, BW/100 x 4

Cycle 3, Week 4, Thursday, Day 3 - 27/2/14

Bench Press
40%, 32.5kg x 5
50%, 40kg x 5
60%, 46.5kg x 5

Incline Dumbbell Row, 5 sets of 10
Incline Barbell Press, 5 sets of 10
Dumbbell Pullover, 5 sets of 10
Incline Dumbbell Curl, 4 sets of 10
Rope Extension, 4 sets of 15
Lateral Riase, 4 sets of 10

Cycle 3, Week 4, Saturday, Day 4 - 1/3/14

Squat
40%, 52.5kg x 5
50%, 65kg x 5
60%, 80kg x 5

Deadlift, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension 5 sets of 10


Cycle 3 END