100天系列-健身

目录

用100天完成一件事情,是我从小山龙介的《整理的艺术》一书中学习到的概念。一张用Gyroscope制作的bodyweight曲线图刻画了这三个月的体重变化情况,甚是满意。

Body Weight

下面是用Day One 在iPhone上记录的从四月底到七月底的日志合集,关于每天的运动项目,体重和晚餐,满有意思的东西。接下来还会继续健身,真的会上瘾。


Date: April 27, 2016 at 21:19:05 GMT+8
Weather: 13°C Mostly Clear
Location: School of Electronic and Optical Engineering, Nanjing University of Science and Technology, Nanjing, Jiangsu, China

Losing Weight Reports for Apr 27, 2016, 21:18

My Calendar Today

Quote

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams

Losing weight reports

Today I swim by… Today I didn’t go swimming but tomorrow I will use freestyle

Today my running speed is… 8

Today I run about… 30min

Today I feel… So so painful about stretching

Today I play the elliptical machine for… Another 20min

Today I workout on… No, but let’s wait and see next Monday

Today I eat… Strawberry milkshake for dinner

Today my weight is… 69.5 kg

Date: April 28, 2016 at 18:30:21 GMT+8
Weather: 22°C Partly Cloudy
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for Apr 28, 2016, 18:30

My Calendar Today

【菜鸟驿站】请您在19:00前凭提货码(165)至南理工三号门菜鸟驿站领4月28日百世快递包裹,询15651991809

Quote

“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of other’s opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.” – Steve Jobs

Losing weight reports

Today I swim by… Freestyle

Today my running speed is… Didn’t

Today I run about… Didn’t

Today I feel…

Today I play the elliptical machine for… Didn’t

Today I workout on… Didn’t

Today I eat… Chicken salad for dinner

Today my weight is… 70.4 kg

Date: May 3, 2016 at 19:25:33 GMT+8
Location: 32.0334° N, 118.855° E

Losing Weight Reports for May 3, 2016, 19:25

My Calendar Today

Constitution Memorial Day
买透镜 40mm

Losing weight reports

Today I swim by… No

Today my running speed is…

Today I run about… Forget that

Today I feel… cozy

Today I play the elliptical machine for… 40min after weight tanning

Today I workout on…

  • 5min running warm up
  • 举金箍棒
  • 拉绳子
  • 深蹲
  • 扔冰壶
  • 卷腹
  • 左右传球

Today I eat… chicken salad for dinner

Today my weight is… 68.8 kg

Date: May 4, 2016 at 18:22:21 GMT+8
Weather: 27°C Mostly Sunny
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 4, 2016, 18:22

My Calendar Today

Greenery Day

Losing weight reports

Today I swim by…

Today my running speed is… 没有跑步

Today I run about… 没有跑步

Today I feel… 痛并快乐着

Today I play the elliptical machine for… 40min Level 5

Today I workout on…
今日无无氧,椭圆机后20min 脚踏车

Today I eat… 麦片牛奶一颗蛋 for dinner

Today my weight is… 68.7 kg

Date: May 4, 2016 at 18:32:08 GMT+8
Weather: 27°C Mostly Sunny
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 4, 2016, 18:32

My Calendar Today

Greenery Day

Losing weight reports

Today I swim by… I’m not swimming today

Today my aerobics training is… 椭圆机40min
脚踏车20min

Today I workout on…
今日没有

Today I feel… 痛并快乐着

Today I eat… 一颗鸡蛋 麦片 牛奶 for dinner

Today my weight is… 68.7 kg

Date: May 5, 2016 at 19:37:32 GMT+8
Location: 32.0332° N, 118.855° E

Losing Weight Reports for May 5, 2016, 19:37

My Calendar Today

Children’s Day

Losing weight reports

Today I swim by… 没有

Today I workout on…

  • 负重深蹲 20*4
  • 手臂向前 20*4
  • 小腿卷 20*4
  • 拉伸
  • 手臂上举 12*3
  • 大腿蹬墙 20*4
  • 卷腹 20*4
  • Plank 太差了 30s 不到

Today my aerobics training is…

  • 椭圆机 40min
  • 拉伸
  • 自行车 20min
  • 拉伸

Today I feel…

Today I eat… 鸡肉沙拉 for dinner

Today my weight is… 68.1 kg

Date: May 7, 2016 at 23:06:37 GMT+8
Location: 32.031° N, 118.856° E

Losing Weight Reports for May 7, 2016, 23:06

My Calendar Today

Losing weight reports

Today I swim by… 没有

Today I workout on…

  • 推举 20×4
  • 拉背 20×4

Cross Fit 四组每项二十次

  • 深蹲
  • 彭于晏拉绳
  • 扔冰壶
  • 卷腹

Today my aerobics training is…

老样子

  • 椭圆机40min
  • 自行车 20min

Today I feel… 非常舒服

Today I eat… 两片全麦吐司 for dinner

Today my weight is… 68.4 kg

Date: May 9, 2016 at 22:14:49 GMT+8
Weather: 16°C Light Rain
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 9, 2016, 22:14

My Calendar Today

Losing weight reports

Today I swim by… Didn’t go swimming

Today I workout on…

Part 1

  • 负重深蹲
  • 扔冰壶
  • 甩长绳
  • 卷腹
  • 除了卷腹,其余每组每项30个
  • 以上连着做

Part 2

  • 奇怪的桶 练手臂 上下脑袋和下巴 20*4组
  • 台阶 30*4组
  • 以上连着做
  • 拉伸

Today my aerobics training is…

Part 3

  • 椭圆机 40min
  • 拉伸
  • 脚踏车完成Hill 20min
  • 拉伸

Today I feel… Comfortable

Today I eat… Chicken salad for dinner

Today my weight is… 68.1 kg

Date: May 9, 2016 at 22:40:33 GMT+8
Weather: 16°C Light Rain
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Report
就像青春期看见肚子上的肉一天天激增,我也要在三十岁之前让它们消失不见

Date: May 10, 2016 at 21:38:36 GMT+8
Weather: 16°C Mostly Clear
Location: No.200 Building 149 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 10, 2016, 21:38

My Calendar Today

Losing weight reports

Today I swim by… 没有

Today I workout on…

没有

Today my aerobics training is…

  • 椭圆机 40min
  • 拉伸
  • 脚踏车 20min
  • 拉伸

Today I feel… 一般吧

Today I eat… 蔬菜沙拉 一小份牛奶谷物 for dinner

Today my weight is… 67.9 kg

Date: May 10, 2016 at 22:11:20 GMT+8
Weather: 16°C Mostly Clear
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

明信片
你收到 我的明信片 这就是好事情
正在瘦 这就是最好的事情

Date: May 11, 2016 at 22:51:28 GMT+8
Weather: 20°C Mostly Clear
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 11, 2016, 22:51

My Calendar Today

Losing weight reports

Today I swim by… 没有

Today I workout on…

Part 1

以下为一组,每组20-30个进阶,一共四组

  • 负重深蹲
  • 力量绳
  • 壶铃
  • 推举
  • 卷腹

Part 2

一下为一组,每组12-20个进阶,一共三组

  • 推举
  • 蹬腿

Today my aerobics training is…

Part 3

  • 椭圆机 40min
  • 拉伸
  • 脚踏车 20min
  • 拉伸

Today I feel…

Today I eat… 半份 chicken salad 半杯牛奶谷物 for dinner

Today my weight is… 67.9 kg

Date: May 12, 2016 at 22:54:47 GMT+8
Weather: 25°C Mostly Clear
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 12, 2016, 22:54

My Calendar Today

Losing weight reports

Today I swim by… 没有

Today I workout on…

没有

Today my aerobics training is…

  • 椭圆机40min
  • 拉伸
  • 跑步机 快走 20mim
  • 拉伸

Today I feel…

Today I eat… 麦片 鸡蛋 for dinner

Today my weight is… 67.4 kg

Date: May 14, 2016 at 21:38:58 GMT+8
Weather: 24°C Mist and Fog
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 14, 2016, 21:38

My Calendar Today

Losing weight reports

Today I swim by… 没有

Today I workout on…

Part 1

  • 壶铃负重深蹲
  • 壶铃
  • 力量绳
  • 推举
  • 卷腹

以上四组,第一组每项二十个,其余二十五个

Part 2

  • 台阶 每组30个
  • 平板支撑 up and down 每组12个
  • 拉伸

以上三组

Today my aerobics training is…

Part 3

  • 椭圆机 40min
  • 脚踏车 20min
  • 拉伸

Today I feel… 舒服

Today I eat… 一个桃子 一个橙子 blender for dinner

Today my weight is… 66.3 kg

Date: May 16, 2016 at 22:52:21 GMT+8
Weather: 15°C Mostly Clear
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 16, 2016, 22:52

My Calendar Today

Losing weight reports

Today I swim by… 没有

Today I workout on…

Part 1

  • 拉伸跳
  • 左右抱球
  • 力量绳
  • 壶铃
  • 推举
  • 负重深蹲
  • 卷腹

第一组二十个每项,第二组二十五个每项,第三、四组三十个每项

Part 2

  • 俯卧撑 每组二十个
  • 高抬腿 每组四十个

共三组

Today my aerobics training is…

Part 3

  • 椭圆机 40min
  • 脚踏车 20min

Today I feel… 舒服 还行

Today I eat… 鸡肉沙拉 for dinner

Today my weight is… 66.8 kg

Date: May 18, 2016 at 22:23:19 GMT+8
Weather: 20°C Mostly Clear
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 18, 2016, 22:23

My Calendar Today

Losing weight reports

Today I swim by… 没有啦

Today I workout on…

Part 1

  • 卧推
  • 前推
  • 上推
  • 蹬腿
  • 逆向上抬腿
  • 卷腹和运球
  • 拉伸

四组,每组每项二十个

Today my aerobics training is…

Part 2

  • 椭圆机 40min
  • 拉伸
  • 脚踏车 20min
  • 拉伸

Today I feel… 舒服

Today I eat… 蔬菜 for dinner

Today my weight is… 66.7 kg

Date: May 19, 2016 at 22:15:59 GMT+8
Weather: 22°C Mostly Clear
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 19, 2016, 22:15

My Calendar Today

打印ZJH提到的oe那篇

Losing weight reports

Today I swim by… 没有

Today I workout on…

没有

Today my aerobics training is…

Part2

  • 椭圆机 40min
  • 拉伸
  • 脚踏车 20min
  • 拉伸

Today I feel… 还行

Today I eat… 一般鸡肉沙拉 一小份牛奶麦片 for dinner

Today my weight is… 66.7 kg

Date: May 21, 2016 at 21:14:40 GMT+8
Weather: 17°C Light Rain
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for May 21, 2016, 21:14

My Calendar Today

「梦回六朝」常设展

Losing weight reports

Today I swim by… 没有

Today I workout on…

Part 1

  • 拉伸弹跳
  • 负重推举深蹲
  • 卷腹
  • 力量绳
  • 壶铃
  • 抬腿
  • 拉伸
    以上五组,从每项二十个到三十个过渡。

Today my aerobics training is…

  • 椭圆机 40min
  • 拉伸
  • 脚踏车 20min
  • 拉伸

Today I feel…

Today I eat…

  • 半份蔬菜沙拉
  • 半棵西柚汁 for dinner
  • Today my weight is… 66.6 kgDate: May 23, 2016 at 21:29:26 GMT+8
    Weather: 19°C Mostly Clear
    Location: School of Electronic and Optical Engineering, Nanjing University of Science and Technology, Nanjing, Jiangsu, China<!doctype html>Editorial Preview

    • 身体成分分析
    • 肌肉脂肪分析
    • 肥胖分析

    20160502

    身体成分分析

    身体成分分析 测量值 去脂体重 体重 正常范围
    水分含量 31.2 42.7 71.1 28,4~34.7
    蛋白质 8.4 42.7 7.6~9.3
    无机盐 3.14 42.7 2.63~3.21
    体脂肪 28.4 11.2~17.9

    肌肉脂肪分析

    肌肉脂肪分析 测量值 正常范围
    体重 71.1 47.4~64.2
    骨骼肌 23.3 21.2~25.9
    体脂肪 28.4 11.2~17.9

    肥胖分析

    肥胖分析 测量值 正常范围
    身体质量参数 26.8 18.5~23.0
    体脂百分数 39.9 18.0~28.0
    腰臀脂肪比 0.9 0.70~0.80

     

    Date: May 23, 2016 at 21:29:47 GMT+8
    Weather: 19°C Mostly Clear
    Location: School of Electronic and Optical Engineering, Nanjing University of Science and Technology, Nanjing, Jiangsu, China

    <!doctype html>Editorial Preview

    • 身体成分分析
    • 肌肉脂肪分析
    • 肥胖分析

    20160523

    身体成分分析

    身体成分分析 测量值 去脂体重 体重 正常范围
    水分含量 31.4 42.9 66.3 28.8~35.1
    蛋白质 8.4 42.9 7.7~9.4
    无机盐 3.08 42.9 2.66~3.25
    体脂肪 23.4 11.3~18.1

    肌肉脂肪分析

    肌肉脂肪分析 测量值 正常范围
    体重 66.3 48~64.9
    骨骼肌 23.5 21.4~26.2
    体脂肪 23.4 11.3~18.1

    肥胖分析

    肥胖分析 测量值 正常范围
    身体质量参数 25 18.2~24.2
    体脂百分数 35.3 18.0~28.0
    腰臀脂肪比 0.87 0.70~0.80

     

    Date: May 23, 2016 at 21:35:43 GMT+8
    Weather: 18°C Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    <!doctype html>Editorial Preview

    • 身体成分分析
    • 肌肉脂肪分析
    • 肥胖分析

    20160523

    身体成分分析

    身体成分分析 测量值 去脂体重 体重 正常范围
    水分含量 31.4 42.9 66.3 28.8~35.1
    蛋白质 8.4 42.9 7.7~9.4
    无机盐 3.08 42.9 2.66~3.25
    体脂肪 23.4 11.3~18.1

    肌肉脂肪分析

    肌肉脂肪分析 测量值 正常范围
    体重 66.3 48~64.9
    骨骼肌 23.5 21.4~26.2
    体脂肪 23.4 11.3~18.1

    肥胖分析

    肥胖分析 测量值 正常范围
    身体质量参数 25 18.2~24.2
    体脂百分数 35.3 18.0~28.0
    腰臀脂肪比 0.87 0.70~0.80

     

    Date: May 23, 2016 at 21:57:31 GMT+8
    Weather: 19°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for May 23, 2016, 21:57

    My Calendar Today

    Losing weight reports

    Today I swim by… 没有

    Today I workout on…

    Part 1

    • 卧推
    • 自重上挂
    • 坐着举重 10kg
    • 深蹲 20kg
    • 斜坡卷腹(三组)
      以上每组20个,一共四组。

    Today my aerobics training is…

    • 椭圆机 40min
    • 拉伸
    • 脚踏车 20min
    • 拉伸

    Today I feel…

    Today I eat…

    • 小半份鸡肉沙拉
    • 一小份燕麦
    • 十颗 for dinner

    Today my weight is… 65.7 kg

    Date: May 25, 2016 at 22:06:23 GMT+8
    Weather: 24°C Light Rain
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for May 25, 2016, 22:06

    My Calendar Today

    Losing weight reports

    Today I swim by… 不会游泳哦

    Today I workout on…

    Part 1 敏捷梯训练 Agility Ladder Drills

    • 左右跳 Skeirs
    • 全速跑(弓步后膝盖下压 for last 4 groups)
    • 高抬腿跳 High knee run
    • 开合跳 Straddle squat hops
    • 全速跑(弓步后膝盖下压 for last 4 groups)
    • 侧边跳 Lateral in in out
    • Battle Rope 20s
    • 跳绳 100个

    以上为一组,一共五组。

    Today my aerobics training is…

    Part 2

    • Elliptical machine 20min
    • Stretching
    • Stepper mechine 20min
    • Stretching
    • Bicycle 20min
    • Stretching

    Today I feel…

    Today I eat…

    • 半份鸡肉沙拉
    • 小小份燕麦 for dinner

    Today my weight is… 65 kg

    Date: May 26, 2016 at 21:56:08 GMT+8
    Weather: 23°C Mist and Fog
    Location: 32.0335° N, 118.855° E

    Losing Weight Reports for May 26, 2016, 21:55

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • Stepper mechine 20min
    • Stretching
    • Elliptical machine 20min
    • Stretching
    • Bicycle 20min
    • Stretching

    Today I feel…

    Today I eat…

    • 小小份燕麦
    • 两颗鸡蛋
    • 数颗 for dinner

    Today my weight is… 65 kg

    Date: May 28, 2016 at 22:14:45 GMT+8
    Weather: 18°C Mist and Fog
    Location: No.1 Road Xuanwu, Nanjing, Jiangsu, China

    Losing Weight Reports for May 28, 2016, 22:14

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 拉伸起跳
    • 拉杠铃起身
    • Power rope
    • 壶铃
    • 推举深蹲
    • 卷腹
    • 拉伸
      以上每项30个,六项为一组,一共四组。其中第一组每项二十个热身。

    Today my aerobics training is…

    Part 2

    • Stepper mechine 20min
    • Stretching
    • Elliptical machine 20min
    • Stretching
    • Bicycle 20min
    • Stretching

    Today I feel…

    Today I eat…

    • 半份鸡肉沙拉
    • 小半个 for dinner

    Today my weight is… 66.15 kg

    Date: June 1, 2016 at 22:32:00 GMT+8
    Weather: 18°C Mist and Fog
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 1, 2016, 22:31

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 自重跪拉
    • 前举&小臂举
    • 负重斜坡卷腹
    • 下挺身
    • 大腿外侧伸展
    • 双脚踩推
      四组每组二十个

    Today my aerobics training is…

    Part 2

    • Stepper mechine 30min
    • Stretching
    • Elliptical machine 20min
    • Stretching
    • Bicycle 20min
    • Stretching

    Today I feel…

    Today I eat…

    鱼肉沙拉 一根黄瓜 for dinner

    Today my weight is… 66.3 kg

    Date: June 2, 2016 at 22:48:48 GMT+8
    Weather: 20°C Mist and Fog
    Location: 32.0334° N, 118.854° E

    Losing Weight Reports for Jun 2, 2016, 22:48

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1 敏捷梯训练 Agility Ladder Drills

    • 左右跳 Skeirs
    • 全速跑(弓步后膝盖下压 for last 4 groups)
    • 高抬腿跳 High knee run
    • 开合跳 Straddle squat hops
    • 全速跑
    • 侧边跳 Lateral in in out
    • Battle Rope 1min
    • 壶铃 1min kettle bell
    • 跳绳 1min
      以上为一组,一共四组
    • 拉伸

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel… 疼疼疼疼疼

    Today I eat…

    • 半份鸡肉沙拉
    • 半杯脱脂牛奶谷物麦片 for dinner

    Today my weight is… 65.3 kg

    Date: June 3, 2016 at 22:55:00 GMT+8
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 3, 2016, 22:54

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel… 一般吧

    Today I eat…

    • 一根黄瓜 一颗柠檬 绿巨人
    • 一颗鸡蛋
    • 一片黑面包 for dinner

    Today my weight is… 64.8 kg

    Date: June 4, 2016 at 23:53:56 GMT+8
    Weather: 18°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 4, 2016, 23:53

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 5min 不间断 270个左右
    • 拳击训练

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel… 一般吧

    Today I eat…

    • 半份鸡肉沙拉
    • 半颗苹果 半根黄瓜 shake it
    • 半片全麦黑面包 for dinner

    Today my weight is… 64.6 kg

    Date: June 8, 2016 at 22:13:23 GMT+8
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 8, 2016, 22:13

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 5min
    • Boxing 30min
    • Power strop 1min
    • Kettle Bell 1min
    • Squat 1min
      共三组

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel…

    Today I eat…

    • 龙利鱼沙拉
    • 小小份燕麦片 for dinner

    Today my weight is… 64.6 kg

    Date: June 11, 2016 at 21:32:40 GMT+8
    Weather: 24°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 11, 2016, 21:32

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel… 一般吧

    Today I eat…

    • 一份蔬菜沙拉
    • 半份 for dinner

    Today my weight is… 64.6 kg

    Date: June 12, 2016 at 21:23:20 GMT+8
    Weather: 22°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 12, 2016, 21:23

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 3min
    • 弹球爬跳 20个
    • 左右蹲跳 20个
    • 壶铃 kettle bell 1min

    以上为一组,共四组。

    • Boxing 前 20
    • Boxing 后 20
    • Boxing 组合20

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel… 呵呵

    Today I eat…

    • 一片黑面包
    • 半份鸡肉沙拉 for dinner

    Today my weight is… 64.2 kg

    Date: June 13, 2016 at 22:01:47 GMT+8
    Location: 32.0335° N, 118.855° E

    Losing Weight Reports for Jun 13, 2016, 22:01

    My Calendar Today

    拿到材料后,1.发给外导秘书 2.公证《资助出国留学协议书》3.缴纳保证金

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel…

    Today I eat…

    • 香蕉黄瓜smoothie
    • 两片黑麦
    • 一颗鸡蛋
    • 五颗扁杏仁 for dinner

    Today my weight is… 64.3 kg

    Date: June 14, 2016 at 21:55:02 GMT+8
    Weather: 25°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 14, 2016, 21:54

    My Calendar Today

    Axess system

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 3min
    • 俯挺起身
    • 壶铃深蹲
    • power rope
    • 卷腹
    • 拉伸

    一组各二十个,共四组

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 0min
    • Stretching
    • Bicycle 0min
    • Stretching

    Today I feel…

    Today I eat…

    • 半份鸡肉沙拉
    • 半颗苹果
    • 七颗核桃
    • 一片黑麦 for dinner

    Today my weight is… 64 kg

    Date: June 16, 2016 at 22:36:22 GMT+8
    Weather: 23°C Mist and Fog
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 16, 2016, 22:36

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel…

    Today I eat…

    • 半份鸡肉沙拉
    • 鸡肉一份喔
    • 一把核桃
    • 小小份燕麦片 for dinner

    Today my weight is… 64 kg

    Date: June 18, 2016 at 22:33:07 GMT+8
    Weather: 28°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 18, 2016, 22:32

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 3min
    • 硬拉
    • 腿部深蹲
    • Seated Row

    各四组,每组20个

    • Boxing
    • 前手拳
    • 后手拳
    • 前后手拳

    各十个

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel…

    Today I eat…

    • 半份鲜虾沙拉
    • 80g 欧包
    • 200ml skim milk for dinner

    Today my weight is… 63.3 kg

    Date: June 19, 2016 at 21:31:13 GMT+8
    Weather: 26°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 19, 2016, 21:31

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • Stepper mechine 40min
    • Stretching
    • Elliptical machine 15min
    • Stretching
    • Bicycle 15min
    • Stretching

    Today I feel… 一般吧

    Today I eat…

    • 70g 全麦面包
    • 一颗西红柿
    • 一颗鸡蛋
    • 一把核桃 for dinner

    Today my weight is… 63.8 kg

    Date: June 20, 2016 at 22:29:27 GMT+8
    Weather: 24°C Partly Cloudy
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 20, 2016, 22:29

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 壶铃 1min
    • 推举深蹲 1min
    • Power Rope 1min
    • 有氧【单车(速度7、8、9)、跑步机(8、9、10)、椭圆机(L8、9、10)、跑步机(8、9、10)】3min
    • 跳绳 2min
    • 休息 3min

    以上为一组,一共四组

    Today my aerobics training is…

      # Part 2
  • 变速跑 (10min、5min、10min、5min、10min)对应速度(8、9、8、8.5、8)Today I feel… 一般Today I eat…鸡肉沙拉 for dinnerToday my weight is… 63.8 kg

    Date: June 22, 2016 at 21:18:41 GMT+8
    Weather: 27°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 22, 2016, 21:18

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • 变速跑 (10min、5min、10min、5min、10min)对应速度(8、9、8、9、8)

    Today I feel…

    Today I eat…

    • 九月森林 半全麦面包一只 一整只
    • 脱脂奶 200ml
    • 黄瓜 奇异果 smoothie for dinner

    Today my weight is… 63.3 kg

    Date: June 23, 2016 at 20:03:41 GMT+8
    Location: 32.0291° N, 118.856° E

    夏日饮品
    # 冷泡茶
    * 五颗荔枝
    * 五克红茶
    * 五百毫升水

    放在冰箱里

    # 冰抹茶
    * 抹茶粉
    * 杯低冰块
    * 水
    * 搅拌

    Date: June 23, 2016 at 22:36:07 GMT+8
    Weather: 29°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 23, 2016, 22:35

    My Calendar Today

    学历学位 学信网上下载

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 3min
    • Power Rope 1min
    • 推举深蹲 1min
    • 壶铃 Swing 1min
    • Aerobics 【单车(789)、跑步机(10 1min;8 0.5min;10 1.5min、单车(同上)、跑步机(同上)】
    • 跳绳 1min

    以上为一组,共四组

    Today my aerobics training is…

    Part 2

    • 变速跑 (10min、5min、10min、5min、10min、5min)对应速度(9、7.5、9、7.5、9、7.5)

    Today I feel…

    Today I eat…

    • 大半份沙拉
    • 一小片黑麦 for dinner

    Today my weight is… 63.3 kg

    Date: June 25, 2016 at 00:23:26 GMT+8
    Weather: 21°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 25, 2016, 00:23

    My Calendar Today

    卞海溢答辩
    Workout

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • 变速跑 (10min、5min、10min、5min、10min、5min)对应速度(9、7.5、9、7.5、9、7.5)

    Today I feel…

    Today I eat…

    • 半份牛肉沙拉
    • 一根香蕉
    • 一片黑麦
    • 看电影还喝了大杯cappuccino
    • 罪过 for dinner

    Today my weight is… 62.5 kg

    Date: June 25, 2016 at 21:53:45 GMT+8
    Weather: 20°C Mist and Fog
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 25, 2016, 21:53

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 胸推 20*4
    • 跪版引体向上 20*4
    • 左右手臂哑铃 20*3
    • 肩举 20 16 16
    • 硬拉 20*4
    • 腿 20*4
    • 跳绳 3min

    Today my aerobics training is…

    Part 2

    • 变速跑 (10min、5min、10min、5min、10min、5min)对应速度(9、7.5、9、7.5、9、7.5)

    Today I feel… 嗯嗯

    Today I eat…

    • 两颗鸡蛋 160卡
    • 猕猴桃+黄瓜 smoothie 60卡
    • 黑麦面包 100g 200卡
    • 一把坚果 80卡

    500卡 for dinner

    Today my weight is… 62.9 kg

    Date: June 27, 2016 at 22:30:24 GMT+8
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 27, 2016, 22:30

    My Calendar Today

    买臂袋x2

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 波比跳加强版 20个 Burpee
    • 硬拉 20个
    • Power Rope 1min
    • Aerobics 【单车3min(速度8、9、10),跑步机3min(速度10、8.5),椭圆机3min(速度7、8、9),跑步机3min(速度10、11、12)
    • 跳绳 1min

    以上为一组,共四组

    Today my aerobics training is…

    Part 2

    • 变速跑 (10min、5min、10min、5min、10min、5min)对应速度(9、7.5、9、7.5、9、7.5)

    Today I feel… 恩康康

    Today I eat…

    • 大半份鸡肉沙拉
    • 脱脂牛奶 200ml for dinner

    Today my weight is… 63.6 kg

    Date: June 29, 2016 at 21:15:32 GMT+8
    Weather: 28°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    <!doctype html>Editorial Preview

    <!doctype html>Editorial Preview<!– MarkdownTOC –>

    • 身体成分分析
    • 肌肉脂肪分析
    • 肥胖分析

    20160629

    身体成分分析

    身体成分分析 测量值 去脂体重 体重 正常范围
    水分含量 32.3 44 62.9 28.8~34.7
    蛋白质 8.6 44 7.6~9.3
    无机盐 3.11 44 2.63~3.21
    体脂肪 18.9 11.2~17.9

    肌肉脂肪分析

    肌肉脂肪分析 测量值 正常范围
    体重 62.9 47.4~64.2
    骨骼肌 24 21.2~25.9
    体脂肪 18.9 11.2~17.9

    肥胖分析

    肥胖分析 测量值 正常范围
    身体质量参数 23.7 18.5~23.0
    体脂百分数 30 18.0~28.0
    腰臀脂肪比 0.81 0.70~0.80

     

     

     

    Date: June 29, 2016 at 21:34:34 GMT+8
    Weather: 27°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Date: June 29, 2016 at 21:35:15 GMT+8
    Weather: 27°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    <!doctype html>Editorial Preview

    • 身体成分分析
    • 肌肉脂肪分析
    • 肥胖分析

    20160523

    身体成分分析

    身体成分分析 测量值 去脂体重 体重 正常范围
    水分含量 31.4 42.9 66.3 28.8~35.1
    蛋白质 8.4 42.9 7.7~9.4
    无机盐 3.08 42.9 2.66~3.25
    体脂肪 23.4 11.3~18.1

    肌肉脂肪分析

    肌肉脂肪分析 测量值 正常范围
    体重 66.3 48~64.9
    骨骼肌 23.5 21.4~26.2
    体脂肪 23.4 11.3~18.1

    肥胖分析

    肥胖分析 测量值 正常范围
    身体质量参数 25 18.2~24.2
    体脂百分数 35.3 18.0~28.0
    腰臀脂肪比 0.87 0.70~0.80

     

    Date: June 29, 2016 at 22:07:49 GMT+8
    Weather: 27°C Mostly Clear
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jun 29, 2016, 22:07

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 3min
    • 硬拉 20kg 20*4
    • 卧推 20*4
    • 手臂哑铃 20*3
    • 下拉 20*3
    • 负重深蹲 15kg 20*4
    • 卷腹 负重5kg 20*4
    • 跳绳 3min

    Today my aerobics training is…

    Part 2

    • 变速跑 (10min、5min、10min、5min、10min、5min)对应速度(9、7.5、9、7.5、9、7.5)

    Today I feel…

    Today I eat…

    • 一小根
    • 小份沙拉
    • 练得太迟了 吃不下 for dinner

    Today my weight is… 62.8 kg

    Date: July 2, 2016 at 23:09:57 GMT+8
    Weather: 24°C Rain
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jul 2, 2016, 23:09

    My Calendar Today

    Photonics Journal

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • 变速跑 (10min、5min、10min、5min、10min、5min)对应速度(9、7.5、9、7.5、9、7.5)

    Today I feel… 嗯嗯

    Today I eat…

    • 一根黄瓜
    • 一盒牛奶
    • 一颗猕猴桃
    • 一片全麦
    • 两颗白煮鸡蛋 for dinner

    Today my weight is… 63 kg

    Date: July 3, 2016 at 22:20:42 GMT+8
    Weather: 24°C Light Rain
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jul 3, 2016, 22:20

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 100个
    • 跳绳 200个

    以下为一组,共四组

    • 弓步跳(依次20 30 40 40)
    • Burpee跳 20
    • 左右平衡 20
    • 壶铃深蹲 20
    • 力量绳 1min

    Today my aerobics training is…

    Part 2

    • 变速跑 (5min、5min、5min、5min、10min、5min)对应速度(10、8.5、10、8.5、9.5、8.5)

    Today I feel…

    Today I eat…

    活鱼火锅 for dinner

    Today my weight is… 63 kg

    Date: July 4, 2016 at 22:41:48 GMT+8
    Weather: 25°C Light Rain
    Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

    Losing Weight Reports for Jul 4, 2016, 22:41

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    Today my aerobics training is…

    Part 2

    • 变速跑 (10min、5min、10min、5min、10min、5min)对应速度(10、8.5、10、8.5、10、8.5)

    Today I feel…

    Today I eat…

    • 一颗苹果 还蛮大的
    • 一根黄瓜 比较小
    • 两枚鸡蛋
    • 一片全麦 for dinner

    Today my weight is… 62.5 kg

    ![](photos/daf0e5d131230d244ea563963d311178.jpeg “”)

    ![](photos/d1f04a35156241f21bf1afa954dddb1c.jpeg “”)

    Date: July 6, 2016 at 22:26:49 GMT+8
    Weather: 23°C Scattered Storms
    Location: 32.0336° N, 118.855° E

    Losing Weight Reports for Jul 6, 2016, 22:26

    My Calendar Today

    Losing weight reports

    Today I swim by…

    Today I workout on…

    Part 1

    • 跳绳 300个
    • Power rope 64 80*3
    • 弓箭步跳 30 50 40*2
    • 壶铃 30 20*3
    • 加强版 Burpee jump 20*4
    • 有氧(单车、跑步、椭圆机、登山机各3min)

    Today my aerobics training is…

    Part 2

  • 椭圆机 L10 40min

Today I feel… 嗯嗯 我夕死可矣

Today I eat…

  • 半根胡萝卜
  • 一根黄瓜
  • 两颗鸡蛋
  • 70g燕麦
  • 50g核桃仁 for dinner

Today my weight is… 62.2 kg

Date: July 8, 2016 at 22:34:53 GMT+8
Weather: 28°C Mostly Clear
Location: 32.0334° N, 118.855° E

Losing Weight Reports for Jul 8, 2016, 22:34

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • 硬拉 20*6
  • 拉臂 20*4
  • 卧推 20*4 加重5kg
  • 深蹲 20*4 15kg
  • 卷腹 25*4
  • 传球 25*4

Today my aerobics training is…

Part 2

登山机 L2 40min

Today I feel… 登山机做完拉不动了……………

Today I eat…

  • 大杯cappuccino换脱脂奶*2
  • 秋葵*4
  • 黄瓜
  • 两枚鸡蛋
  • 半根胡萝卜 for dinner

Today my weight is… 62.3 kg

Date: July 9, 2016 at 21:37:06 GMT+8
Weather: 27°C Cloudy
Location: 32.0335° N, 118.855° E

Losing Weight Reports for Jul 9, 2016, 21:36

My Calendar Today

吃的美德

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • 跳绳 200
  • 跳绳 200
  • 拉臂 20*4
  • 加强版 Burpee Jump 20*4
  • 伸腿卷腹 30*4
  • 弓箭步跳 40*4
  • Power Rope 60*4
  • 左右传球 25*4

Today my aerobics training is…

Part 2

  • 登山机 L2 速度7

Today I feel… 很好

Today I eat…

  • 鸡蛋一枚 80卡
  • 香蕉牛奶 150卡
  • 蔬菜(四颗秋葵、小半根胡萝卜、小根黄瓜)50卡
  • 坚果 100卡
  • 全麦面包 200卡 for dinner

Today my weight is… 63 kg

Date: July 13, 2016 at 22:34:22 GMT+8
Weather: 28°C Partly Cloudy
Location: 32.0336° N, 118.855° E

Losing Weight Reports for Jul 13, 2016, 22:34

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • 硬拉 20
  • 弓箭步跳 40
  • 壶铃 左右手 各20
  • 卷腹 30
  • Burpee 20

以上为一组,共四组

  • 左臂碰右膝盖,右臂左膝盖 20
  • 左右传球 20

Today my aerobics training is…

Part 2

登山机 L2 速度7 45min

Today I feel… 不错

Today I eat…

  • 香蕉、猕猴桃、黄瓜 smoothie
  • 普洱奶茶
  • 好多坚固
  • feel guilty for dinner

Today my weight is… 62.9 kg

Date: July 14, 2016 at 20:51:20 GMT+8
Weather: 26°C Heavy Thunderstorms
Location: 32.0335° N, 118.855° E

Losing Weight Reports for Jul 14, 2016, 20:51

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • 跳绳 5min
  • 自由卧推 10kg 20*4
  • 硬拉 25kg*4
  • 肱二头肌 下拉 20*4
  • 撑肱三头肌 20*4
  • 负重深蹲 10lb*4
  • 卷腹 20*4
  • 左右传球 20*4

Today my aerobics training is…

Part 2

  • 登山机 L2 速度7 45min

Today I feel… 累死了

Today I eat…

  • 紫甘蓝 生菜 smoothie 难喝到爆
  • 鸡蛋
  • 好多好多坚果 for dinner

Today my weight is… 62.7 kg

Date: July 15, 2016 at 07:16:16 GMT+8
Weather: 26°C Mist and Fog
Location: 32.0336° N, 118.855° E

Losing Weight Reports for Jul 15, 2016, 07:16

My Calendar Today

Workout

Losing weight reports

Today I swim by… 没有 姨妈来了

Today I workout on…

Part 1

姨妈来了

Today my aerobics training is…

Part 2

姨妈来了

Today I feel… 姨妈来了

Today I eat…

  • 紫甘蓝香蕉牛奶
  • 一颗鸡蛋
  • Latte for dinner

Today my weight is… 61.9 kg

Date: July 18, 2016 at 22:06:47 GMT+8
Weather: 27°C Mist and Fog
Location: 32.0335° N, 118.855° E

Losing Weight Reports for Jul 18, 2016, 07:06

My Calendar Today

Ginzon Training

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • 平板支撑Burpee 20
  • 拉伸台阶 20
  • 弓箭步跳 40
  • 壶铃 单手各二十
  • 加强版卷腹 20

一共四组

Today my aerobics training is…

Part 2

  • 登山机 L2 速度7 45min

Today I feel…

Today I eat…

  • 180卡全麦面包
  • 40卡
  • 80卡 牛奶
  • 100卡 菜叶子和黄瓜
  • 80卡 鸡蛋 for dinner

Today my weight is… 62.5 kg

Date: July 19, 2016 at 22:16:07 GMT+8
Weather: 29°C Mostly Clear
Location: 32.0336° N, 118.855° E

Losing Weight Reports for Jul 19, 2016, 22:15

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

Today my aerobics training is…

Part 2

  • 变速跑 9 7.5 45min totally

Today I feel…

Today I eat…

  • 脱脂奶 200ml for dinner

Today my weight is… 62.1 kg

Date: July 21, 2016 at 00:02:21 GMT+8
Weather: 30°C Mostly Clear
Location: 32.0336° N, 118.855° E

Losing Weight Reports for Jul 21, 2016, 00:02

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • Power rope combining burpee 20 25*3
  • 软台阶跳 20 25*3
  • Trx 20 20*3
  • 壶铃 20* 2 *4
  • 弓箭步跳 40*4
  • 划船机 1km 5’40”

Today my aerobics training is…

Part 2

  • 登山机 45min L2 速度7

Today I feel…

Today I eat…

  • 小份燕麦 100卡
  • 180卡全麦面包
  • 一根黄瓜
  • 一份生菜
  • 大杯脱脂奶cappuccino 100卡 for dinner

Today my weight is… 62.3 kg

Date: July 21, 2016 at 07:15:27 GMT+8
Weather: 29°C Mostly Sunny
Location: 32.0335° N, 118.855° E

Losing Weight Reports for Jul 21, 2016, 07:15

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

Today my aerobics training is…

Part 2

Today I feel…

Today I eat…

  • 黄瓜
  • 紫甘蓝
  • 全麦面包
  • 鸡蛋一个
  • 脱脂牛奶 for breakfast

Today my weight is… 61.7 kg

Date: July 21, 2016 at 22:30:37 GMT+8
Weather: 30°C Mostly Clear
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for Jul 21, 2016, 22:30

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

Today my aerobics training is…

Part 2

  • 变速跑 9、7.5、10 45min

Today I feel…

Today I eat…

  • 自制金枪鱼沙拉 (150ka+80卡)230卡
  • 猕猴桃 80卡
  • 燕麦片 80卡
  • Espresso 15卡 for dinner

Today my weight is… 61.8 kg

Date: July 22, 2016 at 18:10:00 GMT+8
Weather: 34°C Mostly Sunny
Location: Yincheng Dongyuan Dongli Yuan 2 Building, Nanjing, Jiangsu, China

Losing Weight Reports for Jul 23, 2016, 05:52

My Calendar Today

Workout

Losing weight reports

Today I swim by… 今天!游泳啦!自由泳选手✔

Today I workout on…

Part 1

Today my aerobics training is…

Part 2

Today I feel…

Today I eat…

  • 自制沙拉(生菜基底、胡萝卜、猕猴桃、鸡蛋)
  • Espresso
  • 小份燕麦 for dinner

Today my weight is… 61.7 kg

![](photos/92bd27e4b635317c780d51a1d7d1274a.jpeg “”)

Date: July 23, 2016 at 21:05:15 GMT+8
Weather: 32°C Mostly Clear
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for Jul 23, 2016, 21:05

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • Burpee plus 两下 power rope 20 25*3
  • 软台阶上下 20 25*3
  • TRX 20 25*3
  • 背部下摔球 4kg 20 25*3
  • 弓箭步跳 40*4
  • Kettle Bell Swing 左右各 20*4

Today my aerobics training is…

Part 2

  • 登山机 45min L2 速度达7.5

Today I feel… 是要死了,小腿用泡沫轴滚,痛死

Today I eat…

  • 加餐一根香蕉和150g坚果(要死啊)
  • 两根芦笋
  • 四颗秋葵
  • 一根黄瓜
  • 一颗西红柿
  • 100ml牛奶
  • 180卡全麦面包 for dinner

Today my weight is… 62.5 kg

Date: July 24, 2016 at 19:40:52 GMT+8
Weather: 34°C Mostly Sunny
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for Jul 24, 2016, 19:40

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • 卷腹 20*4
  • 上拉 20*4
  • 前拉 20*4
  • 蹬腿 20*4

Today my aerobics training is…

Part 2

  • 变速跑 速度(9.5、8)45min

Today I feel… 一般吧,泡沫轴赛高

Today I eat…

饮食

训练前

  • 一根香蕉 80卡

    训练后

  • 一把鸡毛菜
  • 四颗秋葵
  • 两根芦笋 以上100卡不到
  • 一颗鸡蛋 80卡
  • 一颗猕猴桃 60卡
  • 一把坚果 100卡
  • 五勺黑麦 100卡
  • 冷萃咖啡 20卡

晚餐共460卡左右 for dinner

Today my weight is… 61.7 kg

Date: July 25, 2016 at 10:01:08 GMT+8
Weather: 35°C Mostly Sunny
Location: School of Electronic and Optical Engineering, Nanjing University of Science and Technology, Nanjing, Jiangsu, China

Losing Weight Reports for Jul 25, 2016, 10:00

My Calendar Today

Workout

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

Today my aerobics training is…

Part 2

Today I feel…

Today I eat…

  • 一颗西红柿
  • 一根黄瓜
  • 两根芦笋 以上80卡
  • 一只全麦 180卡
  • 五勺黑麦 150卡
  • 一把坚果 100卡不到
  • 一颗鸡蛋 80卡
  • 一份espresso 10卡
  • 最多100ml牛奶 40卡

600卡+ for dinner

Today my weight is… 60.7 kg

Date: July 25, 2016 at 22:02:22 GMT+8
Weather: 30°C Mostly Clear
Location: No.200 Building 149 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for Jul 25, 2016, 22:02

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

无氧

手臂

  • 引体向上 40kg 20*4
  • 哑铃上举 左右各2kg 20*4
  • 硬拉变种 10kg 20*4
  • 拉肱三头肌 20*4
  • 负重哑铃深蹲 20*4
    ## 腹部
  • Trx 20 25 25 30

Today my aerobics training is…

Part 2

有氧

  • 登山机 L2 45min 速度7

Today I feel…

Today I eat…

饮食

  • 两把坚果 200卡
  • 一根香蕉 80卡
  • 一份燕麦牛奶 100卡
  • 四根秋葵
  • 一根芦笋
  • 一小份青菜 以上50卡
  • 一小份鸡胸肉 40卡

470卡 for dinner

Today my weight is… 61.7 kg

学院派foodie 周日芳芳法餐厅的field trip

![](photos/84a5389a7954a94c7e6f69ede77ba534.jpeg “”)

Date: July 27, 2016 at 21:56:19 GMT+8
Location: 32.0336° N, 118.855° E

Losing Weight Reports for Jul 27, 2016, 21:56

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • Trx 20 25 25 30
  • 开合卷腹 20*4
  • 左右卷腹 20*4
  • 俯卧撑 20*4
  • 反向俯卧撑 20*4
  • 弓箭步下蹲Trx 20*4
  • hip abduction 20*4

Today my aerobics training is…

Part 2

  • 登山机 50min L2 速度7.5

Today I feel… 可以

Today I eat…

  • 80卡
  • 四勺黑麦 80卡
  • 一根黄瓜 20卡
  • 一份蔬菜 20卡
  • 50g鸡胸肉 60卡
  • 自制拿铁 120卡

合计 380卡
for dinner

Today my weight is… 62.3 kg

Date: July 28, 2016 at 12:10:20 GMT+8
Weather: 37°C Mostly Sunny
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

腹肌撕裂

具体购物清单范例 高蛋白质食品:鸡蛋、鸡胸肉、顶级牛排、脱脂奶酪。 碳水化合物食品:燕麦片、水果(苹果、蓝莓、香蕉等)、蔬菜(菠菜、花椰菜、洋葱、红薯等)、糙米。 脂肪:橄榄油、鱼油(也可以使用鱼油补剂)、杏仁、花生酱。

![](photos/5e9ed1c1049576274d9826eee951bab0.jpeg “”)

Date: July 30, 2016 at 16:28:36 GMT+8
Weather: 34°C Mostly Sunny
Location: Sunny I-go (Runjiang Road), Yangzhou, Jiangsu, China

– 身体成分分析
– 肌肉脂肪分析
– 肥胖分析

20160730

身体成分分析

身体成分分析 测量值 去脂体重 体重 正常范围
水分含量 32.5 44.3 61.4 28.4~37.4
蛋白质 8.7 44.3 7.6~9.3
无机盐 3.12 44.3 2.63~3.21
体脂肪 17.1 11.2~17.9

肌肉脂肪分析

肌肉脂肪分析 测量值 正常范围
体重 61.4 47.4~64.2
骨骼肌 24.2 21.2~25.9
体脂肪 17.1 11.2~17.9

肥胖分析

肥胖分析 测量值 正常范围
身体质量参数 23.1 18.5~23
体脂百分数 27.9 18.0~28.0
腰臀脂肪比 0.80 0.70~0.80

Date: July 30, 2016 at 18:52:57 GMT+8
Weather: 35°C Mostly Sunny
Location: No.200 Building 157 Xiaolingwei Street, Nanjing, Jiangsu, China

Losing Weight Reports for Jul 30, 2016, 18:52

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • 引体向上 20*4
  • 哑铃 硬拉 混合 20*4
  • 抬腿卷腹 拉肱三头 混合 20*4
  • 负重哑铃10kg深蹲 20*4
  • 左右腹部器械 20*3
  • Trx 腹部 20*4

Today my aerobics training is…

Part 2

  • 变速跑 9.5 8 45min

Today I feel…

Today I eat…

  • 蔬菜沙拉
  • 一枚鸡蛋
  • 一根香蕉
  • 大杯美式 for dinner

Today my weight is… 61.4 kg

Date: August 3, 2016 at 23:12:34 GMT+8
Location: Sunny I-go (Runjiang Road), Yangzhou, Jiangsu, China

Losing Weight Reports for Aug 3, 2016, 23:12

My Calendar Today

Losing weight reports

Today I swim by…

Today I workout on…

Part 1

  • Burpee plus
  • 硬拉
  • 弓箭步跳
  • 深蹲
  • 壶铃左右
  • 卷腹开合
  • 卷腹

一共四组,每组20个

Today my aerobics training is…

Part 2

Today I feel…

Today I eat…

  • 一堆蔬菜
  • 一片全麦
  • 四颗西梅
  • 五只虾 for dinner

Today my weight is… 62.5 kg

100天系列-健身》有2个想法

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