體能訓練 - 目標100下

8/1 initial：30下

由它的建議，因為我超過20下，所以，由WEEK 3開始。

例如，第三週的第一天，一開始做14,18,14,14,max(at least 20)下，每一次間格60秒作為休息。

正式開始：
week 3:
8/10 (一): --- (done)
8/12 (三)： 20 - 25 -15 - 15 - max (at least 25) -- done -- 25
因為，8/12的運動，肌肉痠痛，8/14延到8/17執行
8/17 (一)： 22 - 30 - 20 - 20 - max (at least 28) -- done -- 30

week 4：
8/19 (三): 21 - 25 - 21 - 21 - max (at least 32) -- done -- 32 -- 10/16 -- done
8/21 (五): 25 - 29 - 25 - 25 - max (at least 36) -- done -- 40 -- 10/14
我想8/24的進度又要延後了，因為，昨天打羽球打的全身肌肉酸痛，所以8/24的進度延到8/31啦!
結果，休息到9/6，本來7號要開始了，結果，9/7感冒~不知道多久會好!
8/24 (一): 29 - 33 - 29 - 29 - max (at least 40) -- 10/16
喔耶，現在在台北工作了，重新要開始我的訓練課程了!

week 5:
8/26 (三): 36 - 40 - 30 - 24 - max (at least 40)
8/28 (五): 19 - 19 - 22 - 22 - 18 - 18 - 22 - max (at least 45)
8/31 (一): 20 - 20 - 24 - 24 - 20 - 20 - 22 - max (at least 50)

week 6:
9/2 (三): 45 - 55 - 35 - 30 - max (at least 55)
9/4 (五): 22 - 22 - 30 - 30- 24 - 24 - 18 - 18 - max (at least 58)
9/7 (一): 26 - 26 - 33 - 33 - 26 - 26 - 22 - 22 - max (at least 60)

Finial:
9/9 (三): max (at least 100 up)

========== 重新開始分隔線 ==========
由一開始到現在發生了很多事情，讓我沒有如期的完成~
現在只好重新開始啦~

week 1:
10 - 12 - 7 - 7 - max (at least 9) 5/17(Max→20)
10 - 12 - 8 - 8 - max (at least 12) 5/19(Max→20)
11 - 15 - 9 - 9 - max (at least 13) 5/24(Max→20)

week 2:
14 - 14 - 10 - 10 - max (at least 15) 5/26(Max→25)
14 - 16 - 12 - 12 - max (at least 17) 5/31(Max→25)
16 - 17 - 14 - 14 - max (at least 20) 6/6(Max→25)

week 3:
為了配合晨泳，由6/10開始，早上做運動~
14 - 18 - 14 - 14 - max (at least 20) 6/10(Max→30)
6/11 晨泳 - 250公尺
20 - 25 - 15 - 15 - max (at least 25) 6/12(Max→30)
22 - 30 - 20 - 20 - max (at least 28) 6/14(Max→30)

week 4：
21 - 25 - 21 - 21 - max (at least 32) 6/17(Max→35)
6/18 晨泳 - 250公尺
25 - 29 - 25 - 25 - max (at least 36) 6/21(Max→40)
29 - 33 - 29 - 29 - max (at least 40) 6/23(Max→45)
6/24 晨泳 - 250公尺
29 - 33 - 29 - 29 - max (at least 40) 6/28(Max→45) 我哩~我桌子前面的進度表沒有更新~害我這一個又重做一次
6/30 晨泳 - 250公尺

week 5:
36 - 40 - 30 - 24 - max (at least 40) 7/2(Max→45)
19 - 19 - 22 - 22 - 18 - 18 - 22 - max (at least 45) 7/7(Max→50)
7/8 晨泳 - 250公尺
20 - 20 - 24 - 24 - 20 - 20 - 22 - max (at least 50) 7/12(Max→55)

week 6:
45 - 55 - 35 - 30 - max (at least 55) 7/19(Max→60)
7/22 晨泳 - 250公尺
22 - 22 - 30 - 30- 24 - 24 - 18 - 18 - max (at least 58) 7/26(Max→60)
26 - 26 - 33 - 33 - 26 - 26 - 22 - 22 - max (at least 60) 9/1(Max→X)
26 - 26 - 33 - 33 - 26 - 26 - 22 - 22 - max (at least 60)

Finial:
max (at least 100 up)

伏地挺身
week 1:
10 - 12 - 7 - 7 - max (at least 9) 01/24(Max→20)
10 - 12 - 8 - 8 - max (at least 12) 01/26(Max→20)
11 - 15 - 9 - 9 - max (at least 13) 01/28(Max→20)

week 2:
14 - 14 - 10 - 10 - max (at least 15) 02/09(Max→20)
14 - 16 - 12 - 12 - max (at least 17) 02/11(Max→20)
16 - 17 - 14 - 14 - max (at least 20) 03/11(Max→20)

week 3:
14 - 18 - 14 - 14 - max (at least 20) 03/23(Max→20)
20 - 25 - 15 - 15 - max (at least 25) 03/28(Max→25)
22 - 30 - 20 - 20 - max (at least 28) 03/31(Max→28)

week 4：
21 - 25 - 21 - 21 - max (at least 32) 04/11(Max→32)
25 - 29 - 25 - 25 - max (at least 36) 04/13(Max→36)
29 - 33 - 29 - 29 - max (at least 40) 04/15(Max→40)

week 5:
36 - 40 - 30 - 24 - max (at least 40) 04/20(Max→40)
19 - 19 - 22 - 22 - 18 - 18 - 22 - max (at least 45) 04/22(Max→45)
20 - 20 - 24 - 24 - 20 - 20 - 22 - max (at least 50) 04/27(Max→50)

week 6:
45 - 55 - 35 - 30 - max (at least 55) 04/29(Max→55)
22 - 22 - 30 - 30- 24 - 24 - 18 - 18 - max (at least 58) 05/04(Max→58)
26 - 26 - 33 - 33 - 26 - 26 - 22 - 22 - max (at least 60) 05/06(Max→60)

Finial:
max (at least 100 up) 05/09(Max→100)


仰臥起坐
week 1:
10 - 12 - 7 - 7 - max (at least 9) 01/25(Max→9)
10 - 12 - 8 - 8 - max (at least 12) 01/27(Max→12)
11 - 15 - 9 - 9 - max (at least 13) 01/29(Max→13)

week 2:
14 - 14 - 10 - 10 - max (at least 15) 02/08(Max→15)

14 - 16 - 12 - 12 - max (at least 17) 02/10(Max→17)
16 - 17 - 14 - 14 - max (at least 20) 03/10(Max→20)

week 3:
14 - 18 - 14 - 14 - max (at least 20) 03/15(Max→20)
20 - 25 - 15 - 15 - max (at least 25) 03/22(Max→25)
22 - 30 - 20 - 20 - max (at least 28) 03/29(Max→28)

week 4：
21 - 25 - 21 - 21 - max (at least 32) 04/12(Max→32)
25 - 29 - 25 - 25 - max (at least 36) 04/14(Max→36)
29 - 33 - 29 - 29 - max (at least 40) 04/16(Max→40)

week 5:
36 - 40 - 30 - 24 - max (at least 40) 04/21(Max→40)
19 - 19 - 22 - 22 - 18 - 18 - 22 - max (at least 45) 04/26(Max→45)
20 - 20 - 24 - 24 - 20 - 20 - 22 - max (at least 50) 05/03(Max→50)

week 6:
45 - 55 - 35 - 30 - max (at least 55) 05/05(Max→55)
22 - 22 - 30 - 30- 24 - 24 - 18 - 18 - max (at least 58)
26 - 26 - 33 - 33 - 26 - 26 - 22 - 22 - max (at least 60)

Finial:
max (at least 100 up)

參考資料：
one hundred push ups