[编程无关]每日健身

# Table of Contents

- [Table of Contents](#table-of-contents)

- [\[NEW QUEST\]: QUANTIFY YOUR PATH TO STRENGTH](#new-quest-quantify-your-path-to-strength)

- [STUPID PROBLEMS](#stupid-problems)

- [Periodized plans](#periodized-plans)

  - [How to make plans](#how-to-make-plans)

  - [Plans](#plans)

    - [2021/6/28-2021/8/28](#2021628-2021828)

    - [State storage](#state-storage)

  - [Control panel](#control-panel)

# \[NEW QUEST\]: QUANTIFY YOUR PATH TO STRENGTH

- You've been training strength, hypertrophy for almost two years, and you have some progress but not optimized, now the power has been decided that you should find a way to quantify your progress so it becomes more controllable and tangible. Do your thing.

- Resource

  - [The Perfect Pull Workout (PUSH | PULL | LEGS)](https://www.youtube.com/watch?v=IOl42YpK_Es)

# STUPID PROBLEMS

- Muscle discomfort in calves

  - [Creatine, Muscle Cramping and Muscle Tightness](http://www.andersenchiro.com/Creatine,%20Muscle%20Cramping%20and%20Muscle%20Tightness.htm)

  - Consider L-THEANINE + Caffeine Combination as the alternative for Creatine for a month as cold turkey 

    - DO IT AS SOON AS U FINISH PREWORKOUT

    - FIRST, stop taking creatine in the morning

  - MY CASE:

    - After going cold turkey on creatine intake, the sense of tenderness in my left calf has been relieved

# Periodized plans

## How to make plans

- Basics

  - Health state

  - Recovery state

  - The contents of last 5 days of training

- [Macrocycles, Mesocycles and Microcycles: Understanding the 3 Cycles of Periodization](https://www.trainingpeaks.com/blog/macrocycles-mesocycles-and-microcycles-understanding-the-3-cycles-of-periodization/#:~:text=A%20mesocycle%20refers%20to%20a,usually%20a%20week%20of%20training.)

- [Sports periodization](https://en.wikipedia.org/wiki/Sports_periodization#:~:text=The%20microcycle%20is%20generally%20up,representing%20a%20year%20or%20two.)

## Plans

### 2021/6/28-2021/8/28

- Fitness test

  - Strength

    - Squat: 160kg Intermediate

    - Deadlift: 190kg Pre-advanced

    - Bench press: 100kg Pre-intermediate * 2

    - Overhead press: 60kg * 3

    - Pull-ups: 12 | 3*+30kg

  - Endurance

    - Bike ride

      - 10km

      - 20km

      - 30km

- Goal

  - Strength

    - Squat: 160kg * 3

    - Deadlift: 200kg

    - Bench press: 120kg

    - Overhead press: 60kg * 4

    - Pull-ups: 15 | 3*+30kg

  - Endurance

    - Bike ride

      - 10km

      - 20km

      - 30km

```csv

# Data

days, dimension, performance

1, squat, 140kg * 3

```

### State storage

## Control panel

- *Texas method(Switched to hypertrophy due to injury)

  - https://www.bilibili.com/read/cv7390570

- Sarm cycle

  - Off at 7/18

  - On at 8/18

- Sunday

  - Arm day

  - Bicep

  - Tricep

  - Shoulder

- Monday

  - Back day

- Tuesday

  - Off day

- Wednesday

  - Off day

- Thursday

  - Texas method kick-start