<div><span style="font-weight:700;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><font size="6"><br></font></span></div><span style="font-weight:700;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><font color="#00b050"><font size="6">운동</font><font size="2">(가슴/복근/유산소)</font></font></span> <div><span style="font-weight:700;color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><font size="2"><br></font></span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;"><b>1. 덤벨 프레스</b></span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;">-10kg * 10회 1세트</span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;">-14kg * 10회 5세트</span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;"><br></span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;"><b>2. 스미스머신 벤치 프레스</b></span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;">-20kg * 10회 3세트</span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;"><br></span></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">*가슴 운동은 너무 싫다ㅠㅠ 너무 힘들고 </font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"> 덤벨 프레스만 해도 다음날 움직이기 힘들정도로 가슴이 아프다..</font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><br></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><b>3. 크런치</b></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">-10회 2세트</font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><br></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><b>4. 인터벌 사이클</b></font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">워밍업 1분</font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">30초 전력 - 30초 천천히 5세트</font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">쿨다운 3분</font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">30초 전력 - 30초 천천히 2세트</font></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2">(심박수 150이상)</font></div> <div><br></div> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><br></font></div> <div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2">- 최대 수축 지점에서 1~2초간 버티는걸 최대 목표로 한다</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2">- 무반동으로 천천히 자극을 느끼면서 한다</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2">- 기본 10회 5세트로 하고 컨디션에 따라 유동적으로 바꾼다</font></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;"><font size="2"><span style="font-weight:700;font-size:12px;"><font size="6" color="#00b050">식이</font></span></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><b>아침</b> - 밥 2/3공기, 계란후라이 3장, 오징어채무침(조금)</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"> 멀티비타민(얼라이브) 1정 / 실리마린 1정 / 오메가3 2정(2000mg 중 640mg) / 비타민C 3정(3g)</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><br></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><b>점심</b> - 일반식(밥/닭볶음/오이절임/콩나물무침/무생채/햄김치찌개/마요네즈 셀러드/메추리알 조림) / 아메리카노 1잔</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"> 비타민C 3정(3g)</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><b>저녁</b> - 땅콩잼빵 / 단백질보충제(약25g) / 비타민C 3정(3g) / 실리마린 1정</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><b>운동 전</b> - 아메리카노 1잔</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><b>운동 중</b> - BCAA 12.5g(5숟갈)</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><b>운동 후</b> - 바나나 1개 / 단백질보충제(약25g) / 비타민C 3정(3g) / 실리마린 1정</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><br></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"> <div><span style="font-size:small;">- 아침/점심은 먹고싶은데로 먹는다</span></div> <div><span style="font-size:small;">- 저녁은 시간관계상 바나나와 보충제를 먹지만 밥먹고 싶으면 먹는다</span></div> <div><span style="font-size:small;"><br></span></div> <div><span style="font-size:small;"><br></span></div> <div><span style="font-size:small;">------------------------------------------------</span></div> <div><span style="font-size:small;">오메가 3 함량이 너무 낮아서 다른 제품(1000mg 중 800mg)으로 바꿀 예정</span></div> <div><span style="font-size:small;">비타민C 메가도스를 하기 위해 MSM, 비타민D, 비타민E, CoQ10, 셀레늄, 리포산, 분말비타민C 구입</span></div> <div><font size="2">최종 영양제 섭취는 메가도스 + 오메가3 + 실리마린 + 멀티비타민 으로 할 예정</font></div> <div><font size="2">(메가도스용 빼고는 꾸준히 섭취하고 있었음)</font></div> <div><font size="2"><br></font></div> <div><font size="2">지극히 개인적인 기록을 위한 일지입니다^^</font></div> <div><font size="2">모두 득근하시고 건강하세요!</font></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><span style="font-weight:700;font-size:12px;"><font size="6"><br></font></span></font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><span style="font-weight:700;font-size:12px;"><font size="6"><br></font></span></font></div>