<span style="color:#505050;line-height:18.185453414917px;">쇠질을 오래쉬다가 요즘 4달정도 바짝하고있는데요 </span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">파워렉 홈짐이구요</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">일단 근비대보다 5x5 로  3대 스트렝스 향상하는데 주력하고있습니다</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">5rm들던중량 8rm찍으면 5kg증량하는식으로요..ㅎㅎ</span><br style="color:#505050;line-height:18.185453414917px;"><br style="color:#505050;line-height:18.185453414917px;"><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">현재 중량은 데드 110x8 스쿼트 90x7  벤치 75x5 입니다</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">세트는 웜업세트뺀 본세트를 최소5세트를하고</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">컨디션에따라 힘이 남아있다면 좀더 진행합니다</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">이때 rm수가 떨어지면서 더이상 힘이 남아있지않다고 느낄때가있는데</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">12~25회정도 가능한 중량으로 마무리운동하고 끝냅니다 </span><br style="color:#505050;line-height:18.185453414917px;"><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">아직 고중량을 치지못하기때문에 </span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">컨디션좋을땐 본세트 7~8세트 까지 가능한것같네요</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">(횟수역시 정해놓지않고 항상 실패지점 직전까지 합니다)</span><br style="color:#505050;line-height:18.185453414917px;"><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">4달간 거의 3대운동외에 다른것은 거의안했는데</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">이제 몸이좀 올라온듯해서 소근육 루틴도 첨부하려합니다</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">--------</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">월 (하체,가슴)하이바풀스쿼트, 플랫벤치,풀오버</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">화 (어께,삼두)스탠딩밀프,클로즈그립벤치,덤벨킥백</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">수 (광배,이두)바벨로우,바벨컬 </span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">목 쇠질휴무(조기축구하는날) </span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">금 (등,역도?)파워클린 데드리프트 </span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">토 (가슴상부,어께,삼두)인클벤치,시티드밀프,딥스,덤벨킥백</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">일 (광배,이두)풀업,덤벨컬</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">※케틀벨로 웜업및 쿨다운</span><br style="color:#505050;line-height:18.185453414917px;"><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">비교적 회복이빠른 소근육 루틴을 주2회넣고..</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">그외 방에서 동영상보면서도 틈틈히 하게될거같습니다 </span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">가슴,광배는 형태가 다른운동으로 주2회 운동하구요</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">하체는 회복이 꽤느리기고 빡세게 아침조깅하는날도 많아</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">주1회 스퀏,데드를 넣었네요</span><br style="color:#505050;line-height:18.185453414917px;"><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">오늘부터 실행단계에 있는루틴이라 잘될지 모르겠습니다..</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">토요일에 데드하고 오늘 스쿼트하니까 90x7치던게 90x5밖에 안되더군요</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">확실히 하체고중량(저에게는..ㅋ)은 격일로는 힘든거같네요</span><br style="color:#505050;line-height:18.185453414917px;"><span style="color:#505050;line-height:18.185453414917px;">어떤형태의 조언,태클이든 모두환영합니다..!</span>