2026년 7월 훈련일지

7/16 자은도 조깅 11km, 걷기 4kmPush Up 30*4set, Split Squat 30*2*4set, Calf Raise 70*2*4set, 완력기 40*2*4set 7/15 휴식(산책 1km) 7/14 유달산 조깅 7km, 걷기 5km 복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Squat (10kg) 30*4set, Push Up (20~30)*4set, Chest Expander 30*4set, 완력기 (40~50)*2*4set   7/13 걷기 4km 7/12 근력운동 복근5종 20*5*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Push Up (25~30)*4set, Back Extention 20*4set, Leg Press (60/100/120kg) 20*2set/ 20*2set/ 20*3set, Calf Rise (40/50kg) 20*4set, Inner Thigh (67.5kg) 20*4set, Leg Extention (52.5kg) 20*4set * 체중 62.9kg 7/11 LSD 20km, 걷기 3km 7/10 근력운동 복근5종 20*5*4set, Dumbbell Curl (9*2) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Push Up 30*4set, Leg Press (70/110/130kg) 20*2set/20*2set/20*3set, Calf Raise (30/40kg) 50*4set, Inner Thigh (67.5kg) 20*4set, Leg Extention (45/62.5kg) 20*4set * 체중 63.5kg 7/9 걷기 5km Split Squat 30*2*4set, Calf Raise 70*2*4set, Leg Raise 30*4set, Hopping Squat 30*4set, Chest Extention 30*4set, 완력기 40*2*4set    7/8 유달산 조깅 7km, 걷기 5km 복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Squat (10kg) 30*4set, Push Up (20~30)*4set, 완력기 40*2*4set    7/7 걷기 5km Split Squat 30*2*4set, Calf Raise 70*2*4set, Leg Raise 30*4set, Hopping Squat 30*4set, 완력기 40*2*4set    7/6 걷기 5km 복근5종 20*5*4set, Dumbbell Curl (10*2kg) (15~20)*4set, Hammer Curl (10*2kg) (15~20)*4set, Kick Back (10*2kg) (15~20)*4set, Squat (10kg) 30*4set, Push Up (20~30)*4set, Chest Extention 25*4set   7/5 페이스주 7km * 평마 24주년 행사참가   7/4 근력운동 복근 5종 20*5*4set, Dumbbell Curl (9*2kg) 15*4set, Hammer Curl (9*2kg) 15*4set, Kick Back (9*2kg) 15*4set, Back Extention (등배운동) 20*4set, Push Up 30*4set, Leg Press (60/80/100kg) (20*2set)*3, Leg Extention (45kg) 20*4set, Calf Raise (30~50kg) 50*4set, Inner Thigh (67.5kg) 20*4set   7/3 걷기 3km   7/2 걷기 5km 복근5종 20*5*4set, Dumbbell Curl (10*2kg) (15~20)*4set, Hammer Curl (10*2kg) (15~20)*4set, Kick Back (10*2kg) (15~20)*4set, Squat (10kg) 20*4set, Push Up 30*4set   7/1 걷기 3km