My Workout For Wednesday December 05
My Workout For Wednesday December 05
I earned 790 points for my workout on Fitocracy!
Upright Barbell Row +98 pts
15 kg x 12 reps (+20 pts)
30 kg x 12 reps (+25 pts)
45 kg x 8 reps (+29 pts)
25 kg x 15 reps (+24 pts)
Dumbbell Shrug +100 pts
15 kg x 12 reps (+20 pts)
30 kg x 12 reps (+25 pts)
45 kg x 9 reps (+30 pts)
30 kg x 15 reps (+25 pts)
Lat Pulldown +116 pts
45 kg x 15 reps (+24 pts)
59 kg x 12 reps (+28 pts)
73 kg x 8 reps (+33 pts)
66 kg x 10 reps (+31 pts)
Barbell Shrug Behind The Back +56 pts
30 kg x 10 reps (+12 pts)
30 kg x 12 reps (+12 pts)
50 kg x 10 reps (+16 pts)
50 kg x 10 reps (+16 pts)
Seated Cable Row +181 pts
61.3 kg x 12 reps (+42 pts)
73 kg x 9 reps (+49 pts)
73 kg x 8 reps (+48 pts)
59 kg x 15 reps (+42 pts)
Barbell Curl +72 pts
25 kg x 12 reps (+17 pts)
30 kg x 12 reps (+18 pts)
35 kg x 8 reps (+19 pts)
30 kg x 10 reps (+18 pts)
Alternate Incline Dumbbell Curl +70 pts
12 kg x 8 reps (+18 pts)
12 kg x 8 reps (+18 pts)
10 kg x 8 reps (+17 pts)
10 kg x 8 reps (+17 pts)
Cable Preacher Curl +29 pts
20 kg x 10 reps (+10 pts)
20 kg x 7 reps (+9 pts)
20 kg x 8 reps (+10 pts)
Reverse Cable Curl +68 pts
27 kg x 8 reps (+16 pts)
27 kg x 10 reps (+17 pts)
32 kg x 8 reps (+18 pts)
27 kg x 9 reps (+17 pts)
Think you can beat me, or want to comment?
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BYOD
今天學到的新字叫「BYOD」, 全名叫Bring your own device，查了一下後知道是歐美企業現在會有一種新的工作模式, 可以讓員工帶自己的機器到公司辦公, 通常是指手機, 現在手機在許多國家中已經是很普遍的現象, 尤其是智慧型手機愈來愈受到歡迎.
不過目前普遍遇到的問題會有 :
員工意願不高. 對啊, 我幹嘛拿我的手機或電腦來公司上班, 經常性使用會壞不是?
資訊安全. 這是企業方會顧慮的, 因為有些(大部份)公司資料都是機密性的, 若是洩露很容易讓競爭對手模仿, 若是用自己的機器來辦公, 出事的話責任歸誰?
也因為如此, 目前有看到的Solution是日本的NEC公司, 針對這些問題推出了NEC Cloud Smartphone , 看起來應該是透過APP的方式來管控. 把公司的一些系統或資料處理交由APP控制使用..
個人的感想是, 隨著Smart Phone的尺吋愈來愈大的情況下, 未來很可能我們的手機就幾乎是一台Mini iPad的大小, 那麼很有可能的是, 未來我們或許會有機會在家裡使用或更新一些公司資料, 不是透過VPN或其他Remote Control的方式, 而是透過App來處理, 拭目以待嚕.
Mistake #6 Insufficient Intensity (強度不足)
在健身房裡通常會有二群人, 一群人是沒有做足組數, 不願意挑戰自己極限的; 另一群是非常努力健身甚至於樂於把自己操到爆, 但時數過長.
現在有太多方法可以挑戰自己的極限, 像 forced reps, cheating, partial reps, rest-pause, negative reps, static contractions and descending sets. (Research shows that techniques such as forced reps boost growth hormone levels far higher than workouts in which sets are taken just to muscle failure and not beyond.) <--這些方法我會慢慢查出來補充上去.
然而太多或不足都是不對的, 最正確的方式是如何在最短的時間內達到你的目標, 而有時候, 你也需要放慢或停止, 獲取更多的精力.
解決方式:
1. 多學習一些不同健身技巧(如上)促使你能做的組數不斷提昇, 在有限的組數裡達到目標. 舉個例來說, you don’t want to cheat squats or do negative-only deadlifts , 但一個助手(Spotter)可以幫你幾組雙人強力Squats組數和rest-pause deadlifts.
2. 使不上力(Waning intensity)是過度訓練的警告, 要注意這個警告, 減少訓練頻率和(或)休息一或二週吧.
3. 循環8~12週高強度訓練然後2~4週低組數訓練, 同時更換不同訓練方式, 像 circuit training, powerlifting or high reps (20-50 per set).
經驗:
1. Only cheat to extend sets beyond full-rep failure.
2. Keep most of your sets in the 8-12 rep range. 盡量將你的每組都定義在8-12下.
3.Push some working sets to the point where you fail to complete a full rep on your own with proper form.
4. Choose mostly free-weight and bodyweight exercises.
5. Push some working sets beyond full-rep failure and cycle your training to maintain intensity.