2013/07 workout plan

standard:

workout max:
BP: 51.0919KG
SQ: 50KG
DL: 55KG
SP: 34.8946KG
--
Week 1:
Day1:
BP: 35x5, 40x5, 45x5+, Incline: 25x10x5
Curl: 20x10x3, 25x10x2

Day2:
SP: 20x5, 25x5, 30x5+, 20x10x5
Up machine: 30x10x?
Row machine: 25x10x?

Day3:
SQ: 35x5, 40x5, 45x5
DL: 35x5, 40x5, 45x5
--
Week 2:
Day1:
BP: 35x3, 40x3, 45x3+, Incline: 25x10x5
Curl: 20x10x3, 25x10x2

Day2:
SP: 25x3, 25x3, 30x5+, 20x10x5
Up machine: 30x10x?
Row machine: 25x10x?

Day3:
SQ: 35x3, 45x3, 50x3
DL: 40x3, 45x3, 50x3
--
Week 3:
Day1:
BP: 40x5, 45x3, 50x1+, Incline: 25x10x5
Curl: 20x10x3, 25x10x2

Day2:
SP: 25x5, 30x3, 35x1+, 20x10x5
Up machine: 30x10x?
Row machine: 25x10x?

Day3:
SQ: 40x5, 45x3, 50x1
DL: 40x5, 45x3, 50x1
--
Week 4:
Day1:
BP: 20x5, 25x5, 30x5, Incline: 25x10x5
Curl: 20x10x3, 25x10x2

Day2:
SP: 20x5, 20x5, 20x5, 20x10x5
Up machine: 30x10x?
Row machine: 25x10x?

Day3:
SQ: 20x5, 25x5, 30x5
DL: 20x5, 25x5, 35x5

2013/06 5/3/1 Workout plan

I was planning to start the 5/3/1 routine on May, but I was sick the whole month due to food allergy and excessive supplement intake (yeah, don't be stupid).

Now I'm going to start over this month.

http://www.strstd.com/ is a very convenient workout plan generator.

Starting standards:
OP: 30KG 6reps, PR 35.994
BP: 45KG 6reps, PR 53.991
SQ: 60KG 5reps, PR 69.99
DL: 65KG 5reps, PR 75.8225

First week:
OP: 20x5, 20x5, 25x5+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 25x5, 30x5, 35x5+, Incline 20x5x10
SQ: 40x5, 45x5, 50x5+
DL: 40x5, 45x5, 55x5+,  pull machine 25x3x10, row machine 25x2x10

Second week:
OP: 20x3, 25x3, 25x3+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 30x3, 35x3, 40x3+, Incline 20x5x10
SQ: 40x3, 45x3, 55x3+
DL: 45x3, 50x3, 55x3+,  pull machine 25x3x10, row machine 25x2x10

Third week:
OP: 20x5, 25x3, 30x1+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 30x5, 35x3, 40x1+, Incline 20x5x10
SQ: 45x5, 50x3, 55x1+
DL: 45x5, 55x3, 60x1+,  pull machine 25x3x10, row machine 25x2x10

Deload week:
OP: 20x5, 20x5, 20x5, 20x5x10, Chin-up 3x6, curl 5x10
BP: 20x5, 20x5, 25x5, Incline 20x5x10
SQ: 25x5, 30x5, 35x5
DL: 25x5, 30x5, 40x5,  pull machine 25x3x10, row machine 25x2x10

癌症少年筋肉進化史

https://www.youtube.com/watch?v=m8Ku_Amti0o

這是一個癌症少年在克服病痛後，奮發戰鬥，成為一個肌肉男孩的勵志故事。
這個人目前是我很推崇的啟發人物之一。

另外，在這個影片裡他提到增肌的重點
https://www.youtube.com/watch?v=d-Qvk-bElJA

Thanks a lot for your support first and foremost. And as far as the weight I use, I have learned that weight has a different level of significance than what most people believe. When I first started training I was under the impression(like most people who want to build muscle) that you have to go extremely heavy in order to gain size. It wasn't until I said, "fuck my ego," until I started to see real gains. The biggest thing I would preach to people, is to do just that. Focus on the muscle you are looking to isolate, tune in to the contraction, and overall feel the pump. I personally have got all of my results based on that. I stick mainly to the hypertrophy rep ranges, but one thing I find has helped me a lot is actually digging in to crazy sets of 30-40 reps. Tearing the fibers and depleting a muscle after that many reps, in my opinion and from my experience, is a very grueling and intense way to break down a body part.

翻譯：我一開始跟許多想要增肌的人一樣，都以為我必須用非常重的強度來訓練才能變壯。直到我告訴自己：放下自尊。我才開始真的看到成果。若要我教別人最重要的一件事情，就是把焦點放在你要練的肌肉上，努力收縮，最後達到泵感。我個人用這個方式達到現在的成果。我主要使用能夠達到肌肥大的重複次數範圍，但有件事我發現幫助我很多，就是真的硬去做個瘋狂的每組30-40下。在我的經驗裡，在那麼多下以後，扯斷肌纖維且耗盡肌力，是個能夠把身體部位操爆的嚴酷作法。

健身增壯(Bulking)飲食規劃

http://www.bodybuilding.com/fun/justin2.htm

1. 少量，多餐

2. 每天，你體重每磅需吃1~1.5克蛋白質。比如說你體重是50公斤，換算後是110磅，那麼你每天該吃110~165克的蛋白質。

3. 每天，你體重每磅需吃2~3克碳水化合物。比如說你體重是50公斤，換算後是110磅，那麼你每天該吃220~330克的碳水化合物。

4. 每天，你體重每磅需吃15~20大卡。比如說你體重是50公斤，換算後是110磅，那麼你每天該吃1650~2200大卡。

5. 油脂攝取必須佔你30%的卡路里來源

素食健身怎麼吃 Getting Big & Strong On A Vegan Diet!

http://www.bodybuilding.com/fun/mahler53.htm

這是一篇在bodybuilding.com上的文章。健身教練Mike Mahler本身是個vegan，讓我們來看看他一天中吃了什麼。

前言中他提到他在15歲的時候讀到了樂團主唱Harley Flannagan的專訪，裡面提到one cannot talk about peace when they have a steak on their plate, as an animal died in agonizing pain to end up there(如果你盤子裡有塊牛排，是這隻動物極盡痛苦之後來到你的面前，那你沒有資格談論和平)，於是Mike Mahler開始思考那些每天在屠宰場裡受苦的動物們，他發現他應該做些改變，才能夠停止這不必要的苦痛。

幾個要點：如果你有在運動，那你每天要吃的蛋白質是每公斤體重吃2克，碳水化合物則是蛋白質的兩倍。第二點是你必須吃許多健康的油。否則你的皮膚會很乾燥。

早餐：
三大匙糙米蛋白加上8oz杏仁漿8oz豆漿
半杯冷凍芒果或草莓
一匙椰子油
兩匙Vitamineral Green(某品牌的綜合維他命)

中餐：半杯杏仁半杯葡萄乾

下午茶：
兩個素堡加橄欖油
全麥麵包

post workout:
三大匙糙米蛋白加8oz燕麥或米漿
一匙亞麻仁子油加半杯冷凍水果

晚餐：
沙拉加橄欖油或酪梨
扁豆、南瓜、蘿蔔、番茄、香菇、豆腐
藜麥
梨子或蘋果
黑巧克力或薑餅
紅酒一杯

宵夜：
花生醬或杏仁醬三明治和一杯綜合莓

Starting Strength, 一個極受好評的健身訓練計畫

Starting Strength 是由前舉重選手Mark Rippetoe所提出，他除了擁有健全的專業知識以外，在自己開的健身房裡花了幾十年的時間和一堆試驗以後，寫下這寶貴的健身計畫。

細節如下：
Week1:
Monday- workout A
Wednesday- workout B
Friday- workout A

Week2:
Monday- workout B
Wednesday- workout A
Friday- workout B

workout A:
3x5 Squat 蹲舉
3x5 Bench Press 臥推
1x5 Deadlifts 硬舉
2x8 Dips (optional) 撐體

workout B:
3x5 Squat 蹲舉
3x5 Standing military press 上舉
3x5 Bent Rows (or power cleans)
2x8 Chin-ups (optional) 單槓

有沒有注意到，完全沒有機器的訓練，純粹使用槓鈴。因為這些集成/複合訓練會同時操爆你所有主要的肌群，而不是浪費你很多時間在那邊做單一肌肉的重訓。集成式的訓練會更有效地刺激你的肌肉生長，比起花一整天在那裡做二頭彎舉還要有效。

Mark也在書裡強調了許多做這些動作的正確姿勢和細節。

Squat = legs
Deadlift = back
Cleans = legs and back
Chin-ups = biceps and lats
Bench = chest and triceps
Military Press = deltoids and triceps

不信嗎？下面這傢伙就是專做Starting Strength