<div><br></div> <div><font size="6" style="color:#00b050;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:bold;">운동</font><font size="2" style="color:#00b050;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:bold;">(가슴/복근)</font></div> <div><font size="2" style="color:#00b050;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-weight:bold;"><br></font></div> <div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;font-size:small;">1. 덤벨 프레스</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;">- 9kg * 10회 1세트</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;">- 12kg * 15회 5세트</span></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><br></span></div> <div><span> </span><div style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:12px;"><span style="font-weight:700;font-size:small;"><span>2. 백 익스텐션</span></span></div> <div style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:12px;"><span style="font-size:small;">-10회 2세트</span></div> <div style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:12px;"><span style="font-size:small;"><br></span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;font-weight:bold;">3. </span><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><b>케이블 로프 트라이셉 풀다운</b></font></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;">-15kg * 15회 4세트</span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;">-10kg * 15회 1세트</span></div> <div><span style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;"><br></span></div> <div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;font-size:small;">4. 크런치</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;font-size:small;"><span><span style="font-weight:normal;">-10회 3세트</span></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;font-size:small;"><span><span style="font-weight:normal;"><br></span></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><span><span style="font-weight:normal;"> </span></span></span><div style="font-size:12px;"><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif" size="2"><span style="font-weight:700;">5. 사이클</span></font></div> <div><font size="2">15분</font></div> <div><font size="2"><br></font></div> <div><font size="2"><br></font></div> <div><span style="color:#00b050;font-size:xx-large;font-weight:bold;">식이</span></div></div></div> <div style="color:#333333;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:small;"><span style="font-size:small;"><br></span></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><font size="2"><span style="font-weight:700;">아침 </span></font><span>- 밥 2/3공기, 계란후라이 3장</span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><span><br></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><span> </span></span><span style="font-size:small;">멀티비타민(얼라이브) 1정 / 실리마린 1정 / 오메가3 2정(2000mg 중 640mg) / 아스타잔틴 1정</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"> MSM(5g) / 분말비타민C(3g) / 비타민D 1정 / 비타민E 1정 / CoQ10 1정 / 셀레늄 1정 / 리포산 1정</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;"><span style="font-weight:bold;">점심</span><span> - 일반식(밥/돼지고기김치찌개/소불고기/고구마튀김2개/마요네즈셀러드/도라지무침) / 아메리카노 1잔</span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"><span> </span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:small;"> MSM(5g) / 분말비타민C(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;"><span style="font-size:small;"><span style="font-size:12px;font-weight:700;">오후3시</span><span style="font-size:12px;"> - MSM(5g)</span></span><span style="font-size:small;"> </span><span style="font-size:small;">/ 분말비타민C(2g)</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;font-weight:bold;">저녁</span><span style="font-size:small;"> - 바나나 1개 / 단백질보충제(약25g) / 분말비타민C(2g) / MSM(5g) / 실리마린 1정</span></div> <div><span style="font-size:small;"><br></span></div> <div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><span style="font-weight:700;">운동 전</span> - 아메리카노 1잔</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><span style="font-weight:700;">운동 중</span> - BCAA 12.5g(5숟갈)</font></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><font size="2"><span style="font-weight:700;">운동 후</span> - </font><span style="font-size:small;">바나나 1개 / 단백질보충제(약25g) / 티라미슈 1조각 / 분말비타민C(3g) / MSM(5g) / 실리마린 1정</span></div></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;"> </span><div style="font-size:12px;"><span style="font-size:small;">- 아침/점심은 먹고싶은데로 먹는다</span></div> <div style="font-size:12px;"><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;">-체중 - 92kg ㅡ> 92kg</span></div> <div><span style="font-size:small;"><br></span></div> <div><span style="font-size:small;">-----------------------------------------------------</span></div> <div>난 왜이리 팔힘이 약할까..ㅠㅠ</div> <div>당기는 운동은 괜찮은데 미는 운동이 너무 힘들다</div> <div>.</div> <div>.</div> <div>여러분 모두 득근하시길 바랄께요 건강하세요!</div> <div> <div> <div style="font-size:12px;"><font size="2">감사합니다!</font></div> <div><font size="2"><br></font></div></div></div></div>
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