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Conventional Deadlift 180 lbs → 2 sets of 5, last set was 4 reps (my leg can't stand anymore😂)
I was finally able to do 180 lbs of conventional deadlift without any lower back issue, my back is getting stronger and stronger,so happy with the progress💪🏻
好像很少在IG PO完成的鍛煉影片，這次三個動作都有錄下來囉 😆📽️ 昨天的下肢訓練菜單：
◾深蹲 90 kg → 3組4下
我自己沒想過，一周能夠突破重量PR兩次，謝謝幫補的這位spotter先生昨天也鼓勵我突破90 kg
◾ 傳統硬舉 80 kg → 2 組5, 1組4下 (最後一組下身累啦😂)
終於終於硬舉進展順利，我的下背肌又更強壯啦
◾ 臀部上舉 40 kg → hypertrophy.
經過幾個月的重訓，我要開始加入Hip Thrust至我的下肢訓練菜單。
This is me squatting 200 lbs yeah second PR of the week! Btw the squat working set: 3 sets of 4 reps.
This video of me squatting was last set of working sets, it wasn’t quite low enough , I know sooooo I’m still working on it😂
ps thanks Mr. Spotter🤠 for helping me with my squats and encourage me to hit another PR this week!
好像很少在IG PO完成的鍛煉影片，這次三個動作都有錄下來囉 😆📽️ 昨天的下肢訓練菜單：
◾深蹲 90 kg → 3組4下
我自己沒想過，一周能夠突破重量PR兩次，謝謝幫補的這位spotter先生昨天也鼓勵我突破90 kg
◾ 傳統硬舉 80 kg → 2 組5, 1組4下 (最後一組下身累啦😂)
終於終於硬舉進展順利，我的下背肌又更強壯啦
◾ 臀部上舉 40 kg → hypertrophy.
經過幾個月的重訓，我要開始加入Hip Thrust至我的下肢訓練菜單。
Yesterday's lower body exercises:
◾ Barbell Squat 200 lbs → 3 sets of 4 (hitting weight PR)
◾ Conventional Deadlift 180 lbs → 2 sets of 5, last set was 4 reps (my leg can't stand anymore😂)
◾ Barbell Hip Thrust 90 lbs → hypertrophy.
I started to add hip thrust to my schedule recently.
The hip thrust was invented and popularized by Bret Contreras. They are the ultimate glute-strengthening exercises that help restructure the glutes, making your butt rounder, firmer, and stronger. This, in turn, reduces hip flexor inflammation and lower back pain and improves your posture and hip-to-knee coordination.
The hip thrust is more challenging as you will do it at an elevation using your body weight or dumbbells, barbells, chains, and bands. just ask your personal trainer if you wanna try this movement also make sure to avoid injuries!
好像很少在IG PO完成的鍛煉影片，這次三個動作都有錄下來囉 😆📽️ 昨天的下肢訓練菜單：
◾深蹲 90 kg → 3組4下
我自己沒想過，一周能夠突破重量PR兩次，謝謝幫補的這位spotter先生昨天也鼓勵我突破90 kg
◾ 傳統硬舉 80 kg → 2 組5, 1組4下 (最後一組下身累啦😂)
終於終於硬舉進展順利，我的下背肌又更強壯啦
◾ 臀部上舉 40 kg → hypertrophy.
經過幾個月的重訓，我要開始加入Hip Thrust至我的下肢訓練菜單。
美國 Bret Contreras 教練強烈推薦 Hip Thrust 的動作.而且後續paper研究成果也指出「Hip Thrust」是發展臀肌的最好動作。
Hip Thrust 也刺激到大腿後側/前側及內收肌群。
整個動作中，臀肌維持在持續的張力，而且背部力量不是一個限制因素。在其它用來訓練臀部受歡迎的動作中，背部是否能撐住的往往是負荷的限制因素，但Hip Thrust沒有這個限制，因此予許讓臀部的肌肉結構承受最大的負荷。
原則上Hip thrust可安排在下肢訓練時一拼做，但提醒大家不要看到能加強臀部，讓臀部變得結實好看就顧此失彼。因為不只Hip thrust能練到屁股，常見的硬舉，深蹲，弓箭步等下肢訓練所帶的效果同樣不容易忽略。
可以試試，有請教練的大家可以詢問教練如何可以正確還有避免受傷做此動作～
增肌期，常煩惱吃不夠卡路里嗎？方法很簡單，用喝的！
影片中分享我在增肌期每天早上都會喝的乳清蛋白飲！製作過程非常快速簡單！
以下是我用的食材：
1. 600ml杏仁牛奶
2. 3匙syntha-6乳清蛋白粉
3. 80克桂格燕麥片
4. 200克香蕉
5. 5克肌酸
6. 5克谷氨酰胺
以下是我補充品的購買連結：
iHerb
折扣優惠碼：CAN0427
https://tw.iherb.com/pr/bsn-syntha-6-protein-powder-drink-mix-chocolate-milkshake-2-91-lbs-1-32-kg/24854
AP Nutrition
折扣優惠碼：Candice
https://www.ap-nutrition.com/creatine-zh.html
https://www.ap-nutrition.com/glutamine.html?___store=tw&___from_store=default
If you want to know how to make dough starter, check the videos below.
元種やレーズン酵母の起こし方を知りたい方は、下の３つの動画を観てみてくださいね☆
Baking with natural yeast 1/3 "Yeast water" ☆ 天然酵母パン１〜自家製レーズン酵母〜
http://www.youtube.com/watch?v=vcfuUtbnteY
Baking with natural yeast 2/3 "Dough starter" ☆ 天然酵母パン２〜元種〜
http://www.youtube.com/watch?v=UCa1zRXjITE
Baking with natural yeast 3/3 "Whole wheat bread" ☆ 天然酵母パン３〜山食パン〜
http://www.youtube.com/watch?v=G4iOTavi-ec
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Ingredients:
100g dough starter
350g bread flour
180g water
15g oil
15g cane sugar
4g salt
Instructions:
1. combine all the ingredients together. knead well.
2. let it ferment until it doubles in volume.
3. punch down the dough and place it in a bowl.
4. let it ferment until it doubles in volume.
5. cut the surface a little bit to make a cross.
6. cover the dough with a bowl and bake at 480F/250C for 10mins
7. turn down the heat to 440F/230C and bake another 20 mins.
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「材料」
ドウスターター 100g
強力粉 350g
水 180g
オイル 15g
きび砂糖 15g
塩 4g
「作り方」
１、全ての材料を混ぜ合わせ、捏ねます。
２、二倍に膨らむまで一次発酵させます。
３、ガス抜きをして発酵かごに入れます。
４、二倍に膨らむまで二次発酵させます。
５、表面に十字にクープを入れます。
６、ボウルなどで生地を被せ、２５０℃で１０分焼きます。
７、ボウルを外し、２３０℃でさらに２０分焼きます。
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King Arthur Flour, Organic, Bread Flour, Unbleached
http://www.iherb.com/King-Arthur-Flour-Organic-Bread-Flour-Unbleached-5-lbs-2-27-kg/33466?rcode=yoy970
Singing Dog Vanilla, Pure Vanilla Extract
http://www.iherb.com/singing-dog-vanilla-pure-vanilla-extract-farm-grown-4-fl-oz-118-ml/51645?rcode=yoy970
Himalania, Fine Pink Salt
http://www.iherb.com/himalania-fine-pink-salt-10-oz-285-g/50193?rcode=yoy970
Rapunzel, Organic Whole Cane Sugar
http://www.iherb.com/rapunzel-organic-whole-cane-sugar-24-oz-680-g/30369?rcode=yoy970
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I often use iHerb to get organic ingredients.
HP : http://www.iherb.com/?rcode=YOY970
Use a code YOY970 to get a discount on your first purchase.
They ship internationally at low price sometimes even free :)
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Website : http://www.peacefulcuisine.com
Instagram：http://instagram.com/peaceful_cuisine/
Facebook : https://www.facebook.com/peacefulcuisine.ryoya
2nd Channel : https://www.youtube.com/user/peacefulcuisine2nd
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Camera : LUMIX GH4
Lens : COSINA Voigtländer NOKTON17.5mm F0.95
Mic：RODE video mic pro
Software : Apple Final Cut Pro X
Music : http://www.partnersinrhyme.com
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Learn how to make fantastic Vietnamese chicken wings. It's a simple recipe, but it makes for some very tasty chicken wings that are crispy on the outside, but soft on the inside! You will love them!
♥ Công thức tiếng Việt: http://www.gocbep.com/2014/02/video-cach-lam-canh-ga-chien-nuoc-mam.html
♥ Blog in English: http://www.vanskitchen.net/
♥ Get connected ♥
♥ Like my Facebook page: http://www.facebook.com/gocbep
♥ Ingredients:
2 lbs chicken wings
⅓ cup sugar
⅓ cup fish sauce
2 tbsp roasted sesame oil
½ tsp finely ground garlic
½ tsp minced garlic
¼ tsp ground black pepper
1 tbsp butter
oil
----
♥ Nguyên liệu:
2 lbs (gần 1 kg) cánh gà
⅓ cup (67 g) đường
⅓ cup (80 ml) nước mắm
2 tbsp (30 ml) dầu mè
½ tsp muỗng cà phê tỏi mài thật nhuyễn
½ tsp muỗng cà phê tỏi băm nhuyễn
¼ tsp muỗng cà phê tiêu xay
1 tbsp muỗng canh bơ
dầu chiên
♥Here are a few of the tools I used in the video:
Ginger grater: http://amzn.to/1cqmz6j
Calphalon Tri-Ply Stainless Pan: http://amzn.to/WiAPbf
Anchor Hocking Oven Bake and Food preparation Set: http://amzn.to/Vrg35p
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80 kg to lbs 在 Bench Press - 80 KG | 176 LBS - PR attempt - YouTube 的推薦與評價
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