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<P><STRONG><FONT color=#457ebe><FONT color=#000000 size=2>2009년 월 일 운동전 체중: 운동후 체중:</FONT></STRONG></FONT><FONT size=3> </FONT></P>
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<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 160%; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '바탕'; COLOR: #000000; FONT-SIZE: 10pt"><FONT color=#ffa1d1> </FONT></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 160%; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '바탕'; COLOR: #000000; FONT-SIZE: 10pt"><FONT color=#ffa1d1> </FONT><FONT color=#457ebe><STRONG><FONT color=#ff0099>▶ </FONT><FONT color=#ff0099>식사 </FONT></STRONG></FONT><FONT color=#ff84c3><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; COLOR: #000000; FONT-SIZE: 10pt"><FONT color=#ff0099>-</FONT> <FONT color=#ff3300>하루 동안 먹은 음식을 시간과 양(칼로리)을, 하루 총 칼로리등을 </FONT></SPAN></FONT><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; COLOR: #000000; FONT-SIZE: 10pt"><FONT color=#ff3300>적어 주세요~^^</FONT></SPAN><FONT color=#f546ff> </FONT></P>
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<P>12:00 흑미밥+오이지무침+김구이+계란찜</P>
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<P>16:00 미숫가루+보충제</P>
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<P>17:00 닥터유 에너지바</P>
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<P>18:30 해물칼국수+오징어볼+어묵볶음+배추김치</P>
<P> </P>
<P>21:00 계란찜</P>
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<P>04:00 보충제(먹을예정^^)</P>
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<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 160%; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '굴림'; COLOR: #0000ff; FONT-SIZE: 10pt"><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '굴림'; LETTER-SPACING: 0px; COLOR: #457ebe; FONT-SIZE: 10pt; FONT-WEIGHT: bold"> <FONT color=#ff0099>▶ </FONT></SPAN><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; COLOR: #457ebe; FONT-SIZE: 10pt; FONT-WEIGHT: bold"><FONT color=#ff0099>운동 </FONT></SPAN><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; COLOR: #000000; FONT-SIZE: 10pt"><FONT color=#ff0099> -</FONT> <FONT color=#ff3300>오늘 하루 하신 운동의 종류와 운동 시간, 운동의 양을 되도록 자세히 적어 주세요^^</FONT></SPAN> </P>
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<P><STRONG>가슴 이두운동 ㄱㄱ</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>웜업 런닝머신 5분</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>스트레칭 10분 (어제 백화점에서 배운것 ㅎㅎ 빡쎄다 그리고 잘 안되네;;)</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>벤치프레스</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>빅봉x15회, 70x12, 90x10, 70x10, 80x5</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>어제 데이비드쌤 정모에서 배운대로 해보았다! 가슴에 느낌은 잘 모르겠고 ㅎ 그냥 힘들다.. 더 연습해봐야겠네;;</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>덤벨 프레스</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>25x10, 25x10, 25x10 </STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>인클라인 벤치프레스 스미스머신</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>70x12, 80x10, 80x10, 100x4</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>인클라인 덤벨 프레스</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>25x10, 25x10, 25x10</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>펙덱플라이 머신</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>70x15, 80x15, 80x10</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>딥스</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>8회, 6회, 5회</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>크런치 15회 3셋트</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>레그레이즈 10회 3셋트</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>런닝머신 10분 사이클 20분</STRONG></P>
<P><STRONG> </STRONG></P>
<P><STRONG>스트레칭 15분</STRONG></P>
<P><STRONG> </STRONG></P>
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<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 160%; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '바탕'; COLOR: #0000ff; FONT-SIZE: 10pt"><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; COLOR: #0000ff; FONT-SIZE: 10pt; FONT-WEIGHT: bold"></SPAN><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '굴림'; LETTER-SPACING: 0px; COLOR: #457ebe; FONT-SIZE: 10pt; FONT-WEIGHT: bold"> <FONT color=#ff0099>▶ 주절주절...</FONT> </SPAN></P>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 160%; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '바탕'; COLOR: #0000ff; FONT-SIZE: 10pt"><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '굴림'; LETTER-SPACING: 0px; COLOR: #0000ff; FONT-SIZE: 10pt; FONT-WEIGHT: bold"></SPAN><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; COLOR: #000000; FONT-SIZE: 10pt"> </P></SPAN>
<P style="TEXT-ALIGN: justify; LINE-HEIGHT: 160%; TEXT-INDENT: 0px; MARGIN: 0px; FONT-FAMILY: '바탕'; COLOR: #000000; FONT-SIZE: 10pt"><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; COLOR: #000000; FONT-SIZE: 10pt"> <STRONG>☞</STRONG></SPAN><SPAN style="TEXT-ALIGN: justify; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; COLOR: #000000; FONT-SIZE: 10pt"></SPAN> 어제는 소주를..먹었네요 ㅠ ㅠ ㅠ ㅠ ㅠ ㅠ ㅠ ㅠ ㅠ ㅠ 1병반정도.....으흑..</P>
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첫댓글 캬~ 해물 칼국수... 새우는 어케 통통 하던가요? 요즘 꽃게 새우 철인데 흡스~
으호~꽃게는 저번에 회사에서 한번 먹었는데 ㅋ 맛있더라구요~
제가 오늘 가입해서 그런데 빅봉x15회 70x12, 90x10, 70x10, 80x5 가 무슨 뜻인가요? 빅봉을 15번 들었다는 말인가요?, 좀 설명해주세요. 크아앙님 몸 만드는 것 보고 따라하게요.
앙악..제껄보고 따라하시다니;;; 빅봉은 큰봉이고요^^;;(저만의 표현법;;),,70x12는 70파운드로 15회 들었다는것입니다;;; 저희 센타는 kg이 아니고 파운드라서;;