Always so entangled, why can't a plan be implemented until the end of the cycle?

What is total strength training? Or do you train separately and join the isolated action?

If separation training is used, the upper limb strength is the main strength, the chest and back strength is heavy and the frequency is low.

20 18. 1 1.7 Tuesday

Two training combinations of the lower body:

1- Hard pull, squat (free or Smith), lunge squat (Smith for weight, freestyle for stability training), hip boxing

2- free squat, hard pull, leg flexion and extension, leg bending

How to arrange these two combinations?

20 18. 1 1.3 Saturday

About fitness program

I got a fitness card on June 201July 12. Before that, I only swam without lifting iron. At the beginning of fitness, it was basically Buddhist fitness. I practiced casually according to my own ideas, stretching iron for an hour and swimming for an hour. At that time, I didn't care too much about whether my body had changed a little. Later, as I read more and more materials, I gradually learned some fitness knowledge and began to form my own opinion-"No matter what you do, you should pay attention to scientific methods, and nothing is done casually."

1 1 I was a little stimulated at the end and my mood was very unstable. I decided to start working out and make my own fitness plan. Looking back at the plan at that time, it was simply childish and indescribable. At the beginning of 20 18, I found a private tutor and the change began to happen. Several schemes have been tried this year, and the effect is not obvious, but we should stick to training according to the scheme in the future.

Judging from the information we have come into contact with at present, there are roughly the following ways to make a fitness plan: the most common is "separate" training, that is, arranging a muscle part every day. This way doesn't suit me because I don't have that much time. The second one comes from a set of fitness classes bought in Zhihu-Whole Body Training Method. Exercise all muscle groups in the whole body with moderate intensity and no gap between groups, and then rest for several cycles. This method can also be time-consuming and untested. The third method is the "basic strength training method", which is said to be very effective for beginners, that is, only do compound movements (squat, hard pull, bench push, push and row), and adopt the method of combining large weights with low times (personally, for safety reasons, it starts with a group of 8 weights and gradually transitions to a group of 6 weights. Because hard drawing is limited by insufficient grip strength, the last group can be considered. The fourth method, recently seen, FST-7 training method, repeated closing action+isolation action+compound action+isolation. This method has been tested once for the combination of chest and back, but it can't be done at all. You can continue to test in the future and find a combination that suits you. The fifth method is to practice the upper and lower limbs separately. I basically adopted this method some time ago.

I started a 50-week challenge plan from June+10, 5438. I hope my hips, legs and core strength can be improved by the end of time. I hope that in the next few days of physical exercise, don't be half-hearted and don't change your mind. When I decide to implement a plan, I will stick to at least one short cycle (consisting of five weeks and practicing every Wednesday). First of all, prepare to implement the Basic Strength Training Law.

20 18. 10.5438+0 Wednesday

Today, I sorted out some previous fitness plans and generally reviewed them. It's really embarrassing!

(The following content is transferred from Sina blog)

Zhousanqing

It's another Wednesday. Last Wednesday, I finally got into the water and swam with her. Fitness programs are always changing and there is no definition. After this period of testing and thinking, we have roughly determined such a framework:

Weekly routine: squat, hard pull, unarmed archery squat, hip push/bench push, oblique stroke, high pull-down, push-up, side lift, oblique bird/reverse belly roll, reverse rotation.

Strength Week Actions: Free Squat, Smith Squat, Hard Pull, Bench Push, Push, Rowing-(Squat+Push+Lift)+Pull twice, row once or twice.

Isolated week action: Bobby jumps to warm up two groups, (two groups of light weight squats, two groups of push-ups and two groups of pull-ups)/freehand lunges, two heads, three heads, legs flexion and extension, legs bending, shoulders abdomen.

Future micro-plans will be combined according to the above actions.

Today's experience is very good, starting around 8 o'clock and ending at 8: 45. Five strokes, five pushes, three sideways lifts, three rolls, good strength. It shows that the intensity is still not enough at ordinary times, and the action interval is a bit long.

According to five weeks as a micro-cycle, the preliminary plan consists of three regular weeks plus one strength week and one isolation week. Don't be too impatient, don't care too much about your body, and pay more attention to your strength and physical feelings.

Each training week consists of 3-4 training days, two lower bodies+one or two upper bodies or physical training.

As of today, the weights are as follows:

Free squat: unilateral 15kg-6 times; Smith Squat: 25kg- 8 times on one side (27.5-5 times); Roller: single side 15kg-6 times; Bench press: 5kg-8 times (7.5kg-5 times) on one side; Rowing: 7.5kg-8 times on one side (test 10kg-5 times); Recommended: unilateral 10kg-6 times; Hip boxing: 17.5kg-8 times

Physical training: Bobby jumps 5* 12 (to be tested)

20 18. 10.22 Monday sunny (9. 14)

Many plans were made, but none of them could implement a microcirculation, and then they wavered. In view of the lack of time at present, it is better to give priority to full-body training. The previous idea was to focus on weaknesses. At present, the hips are effective but the legs have not changed, and I don't know why. From the beginning of this week to the end of the year, full-body training and physical fitness are no longer divided into regular week and strength week.

Friday is fine.

Today, I had a new idea, focusing on only one day of ass abuse. Smith Squat 27.5kg+ Drag 15kg+ Smith lunge 12.5kg+ Hip Boxing 17.5, with three groups in each group, one group *** 12. The next day, bench press, rowing, leg isolation, abdomen. On the third day, free squat 17.5kg+ push, bench press, high pull/pull-ups.

Do a 5-week microcirculation.

Plans can't keep up with changes 5-2065438+Mid-Autumn Festival on September 24th, 2008

(20 18-09-24 17:46:05)

? I just made an e plan last time, the last fitness plan this year. But I really can't keep up with the change. Recently, I have understood some truth. The fitness plan cannot be fixed, and it should be changed according to the fitness cycle. Some time ago, I decided to start a 50-week challenge. Five weeks is a micro-cycle, four regular weeks plus 1 strength week, at least three times a week, two days of lower limbs plus 1 day of upper limbs, and 1 day of isolation or full-body training if there is time.

? Starting next week, the first microcirculation will be used as a test. Make the first five-week plan first.

? Choice of lower limb movements: squat+pull+one leg+isolation.

? Free Squat (unilateral 12.5kg strength week plus 2.5), Romanian hard pull (unilateral 12.5kg strength week plus 2.5, traditional hard pull that can be tried 15kg), Smith lunge squat (unilateral 15kg), hip punch (unilateral)

? The choice of upper limb movements: chest, back and shoulders, mainly based on the experience of establishing action patterns.

? Upward incline/recumbent push (5kg strength plus 2.5), high position pull-down, barbell rowing (5kg unilateral), shoulder pressing (dumbbell unilateral 10kg), side lift (5kg unilateral) and bending bird (5kg unilateral).

? Abdominal movements: home-dead worm, anti-abdomen; Gym-Anti-roll and Anti-rotation

? After a period of exercise, I found that my muscle endurance is very poor, so I should not only increase my weight, but also pay attention to small weight and multiple exercises to strengthen my muscle endurance.

? Regular weekly plan:

? Training Day 1 day:

? 1. Warm-up activation: shoulder movement, squat pull 1* 15/0kg, one group jumps without rest.

? 2. free squat: 3 * 8-12.5kg.

? 3. Romanian hard map: 3 * 8-12.5kg+1* 6-15kg (according to the traditional hard map).

? 4. Smith lunge: 3* 10- 15kg.

? 5. Hip impact force: 4* 12- 15kg.

? 6. Leg flexion and extension/leg bending: one group

? 7. nausea: three groups

? Training Day 2:

? 1. Barbell synthesis+12 Bobby jump

? 2. Upward inclined bench press/recumbent bench press: four groups in each group.

? 3. High-position pull-down/barbell rowing: four groups each.

? 4. Side lift: 4* 10/5kg

? 5. Anti-roll-up/anti-rotation: three groups in each group.

? The third day of training: the same as the first day of training.

? Power week:

? Free Squat 3*5- 15kg

? Smith squats 3*6-25kg.

? Hard diagram: 3*5- 15kg

? Uphill/platform press 6 * 6*6-7.5kg

? Recommended 3*6- 10kg.

? I won't be disturbed again, and I will resolutely exercise for five weeks according to this plan.

? Maybe I'm the only one left this time, maybe I'm the only one for a long time, and I'll stick to it, as if someone is always with me, as if someone is always with me.

The plan can't keep up with the change 4 (start changing yourself in one day 20 1808)

(20 18-07-25 00:20:09)

Tuesday, 20 18.7.24

Re-focus-this year, I mainly practice the core of hips and legs.

It seems that we can only make fitness plans now, and other plans are either clueless or impossible to implement.

The plan for May-July is good, but the mistake that is easy to make is "grasping the eyebrows and beards".

For the next three months, I will mainly practice my hips and core.

1- Core part:

Foundation Support-Flat Plate+Side Brace

Steady dead worm+gantry anti-rotation

Double hips: heavy weight and low frequency.

Load-bearing hip punch 10kg*2-6*8

Wide Smith Squat 20kg*2-6*8

Drum 20kg*2-4*8

I must make sure to train my hips twice a week. At first, because she said I liked men's hips, I practiced my hips and legs crazily, but at first I didn't get the gist and didn't feel anything. Later, we stopped practicing together and she stopped asking me out. Of course, the most important thing is that I can't accompany her. No matter what happens to us in the end, this goal must be achieved. I said that I have a wish to invite her to swim in the People's Building, which is basically impossible, but I will practice my hips well, which is an explanation for myself. "Two Libras are a beautiful race together", although she doesn't take it seriously.

The specific arrangements for August -65438+ 10 are as follows:

Because hip punch and roller basically belong to hip isolation training, in order to practice legs by the way, the combination of Smith squat 5+ load hip punch 5, Smith squat 6+ roller 4 is adopted.

Hip-Leg Day: Warm-up (shoulder exercise, dynamic stretching of lower limbs, static squat)+activation (flat side brace 2, hip abduction 4)+ hip training+gantry reverse rotation 5+ stretching.

Other days: focus on establishing action patterns and finding a sense of strength. Main chest, back and shoulders

Aerobic Day: Swimming for 20 laps.

Go to test these three moves tomorrow.

According to the plan of twice a week: 3*4*2=24 times.

20 18.8.5 Sunday

The more information you read, the more confused you are. I read some information about the harm of Smith machine today, and now Smith squat is the main action.

In any case, it should be based on practice. Yesterday, Smith did four sets of squats and two sets of 40kg and 45kg. This morning, his knee suddenly stung. Is this weight not suitable for his bones?

Determine the principle again:

Rule 1: Don't put on weight this year.

Principle 2: Hips, legs and core are the key points, just keep the chest and back stimulated. Put the isolated training of shoulders in the time when others take up the equipment.

Although time is limited, it seems necessary to join the plan of free squatting. Next, spend two weeks testing the following plans:

Scheme 1: Hips and legs twice a week, the first time-Smith squats 40kg 4*8+ roller 40kg 4*8+ counter-rotation 20kg 4*8+ several shoulders. The second time-glass squat 15kg+ free squat 20 kg alternately ***4* 12+ four groups of rollers+hip punch 30 kg 4*8+ several shoulders.

Three sets of wide distance pull-ups on the back and three sets of narrow distance pull-ups on the chest 15 kg tilt upward and bench press 4* 10/8. You can expand your chest first

Option 2: You can consider training your hips in isolation and rest your knees for a few more days.

Hip abduction 50/55(40/45) kg 4*8/ 10+ hip impact 30 kg 6*5/8+ roller 4*8+ anti-rotation+shoulder.

Glass Squat+Free Squat ***4 groups+Smith Squat+Smith Arrow Squat ***4 groups, standard station distance.

20 18.8. 1 1 Saturday

This year's last fitness plan "e plan"-"lower body-upper body-lower body" cycle

Make sure to practice at least three times a week. You can do some stretching and relaxing exercises instead of training at home. Try to ensure that the training ends within 1 hour. You can postpone 10- 15 minutes and try to concentrate.

Lower body 1: mainly hip.

(1) Warm-up activation (moving shoulders, activating core plate, activating lower body-hip flexor stretching, sitting still, hip abduction with instruments). Correct it-warm-up activation is mainly unarmed, kneeling and hip abduction. Hip abduction can be used as an auxiliary action of hip contact.

(2) Roller+Wide Smith Squat+Hip Fist+Shoulder+Reverse Spin+Dead Worm. According to the time situation, at least two movements are guaranteed for the buttocks, and at least two movements are selected for the optional part.

(3) Stretching swimming

Upper body: the chest and back core, mainly based on the experience of establishing action patterns.

(1) Warm-up activation (active shoulder, active core, bobby jump, straight arm pull-down, active back muscles)

(2) Pull-ups (unlimited times, mainly based on experience)+horizontal stroke+bench press (upper chest)+chest clip+core.

(3) Stretching swimming

Lower body 2: facing the leg

(1) preheating activation: the same as 1.

(2) Cup Squat, Free Squat+Standard Distance Smith Squat+Shoulder+Reverse Spin+Dead Worm

(3) Stretching swimming

Wednesday 20 18.8.22

There is no need to practice your hips and legs alone. It is still difficult to do standard squats, so do wide squats.

Smith Squat+Roller+Hip Boxing

Free Squat+Lola+Smith Squat

Constantly change the load, number of groups, times and order.

You can increase calf training according to the specific situation.

20 18.8.26 Sunday

Complement the electronic plan:

1. Participate in Power Week once a month.

The three training days are arranged as follows: no squat 3*6/7.5kg+ Smith squat 3 * 5/50 kg;

Elected-2 *10/7.5kg+3 * 5/10kg; Bench press-2 * 8/2.5 kg+3 * 5/5 kg; Hard drawing -2*8/20+2*5/ 12.5kg barbell-three out of four.

2. The training amount of each part is as follows:

Chest-8 groups per week to 10 group, combination: 4 groups of upward oblique push+horizontal push (push-ups) and 2 groups of isolated chest clips.

Back-8 groups per week to 10 groups, combination: 4 groups of high-position pull-down and 4 groups of curved barbell rowing (one-arm rowing)

Hips and legs-weekly 12 to 18 groups, and combinations: 4 groups of free squats +2*4 groups of Romanian hard pulls +2*4 groups of Smith feet-front wide squats +4 groups of hip pushes.

Plan can't keep up with change 3(20 1806-07)

(20 18-06- 18 08: 16:26)

(20 18.6. 17)

At present, the procedure of hip and leg training group is adopted: continue testing today.

1- preheat activation group:

Six movements warm-up+a group of Bobby jump+flat plate+squatting against the wall+hip abduction+non-weight hip push+two groups of low-weight Smith squat.

2- Training Group:

Free Squat+Smith Squat (Arrow Squat)+Roller+Roll.

3- Stretching

(20 18.6. 19)

Training plan for testing chest, back and shoulders:

1- preheat activation group:

Warm-up: three shoulder movements+Bobby jump

Activation: flat support+prone shoulder adduction+straight arm pull-down.

Standing dumbbell shoulder external rotation+gantry external rotation+standing chest clip

2- Training group: There are six movements, two for chest, two for back and four for shoulder.

Bench push (two movements of upper and lower beams at a time)+high-position pull-down (paddling in sitting position)+sitting position push (two movements of side lifting and bird leaning at a time)

(20 18.6.30)

Anterior and posterior thigh

1- free squat+leg flexion and extension (4+2)

Double rollers+leg bending (5+2)

hips

3- Smith Sumo Squat (17.5kg, 5* 10)

4- Lightweight Hip Push

(20 18.7. 1)

Chest training arranges two actions: increasing thickness and width.

Breast enhancement first and then bench press, butterfly machine clamping chest, rope clamping chest, supine bird+bench press.

Butterfly machine clamping chest-upward oblique bench press-flat seam bench press.

Back: wide back, narrow back and thick

Fitness precautions

20 18.6.24

It is best not to practice your legs more than twice a week, because too much leg exercise and too much androgen secretion will lead to serious hair loss.

You don't have to try your best, but mainly to ensure the accuracy of the action. The main purpose of the first two years is to establish a correct mode of action. Don't be too eager for success, don't be too eager to pretend.

20 18.7.8

Common mistake in squat: pelvis leans forward. During the squat, the pelvis and spine remain neutral and stable. Learn how to keep the correct posture of the trunk first, and then start training the movements. Put your hips away, and your pelvis leans back slightly. When you squat, don't push your hips back too deliberately. Push your hips back, lean your torso forward slightly, and keep your upper body still. Avoid ribs sticking up.

The goal of fitness training is to experience muscle contraction, not to complete movements, and to choose load instead of weight. If you can't feel the contraction of latissimus dorsi in pull-ups, use high pull-down instead, or practice with your bare hands until you feel the contraction of latissimus dorsi.

Complete the action as slowly as possible.

The plan can't keep up with the change 2 (20180501-20180701)

(20 18-05-0 1 08:54:04)

Always in a planned state. . . . .

Why can't the plan keep up with the change? One is the ineffective implementation of the plan, and the other is that some inappropriate plans are found in practice and need to be revised.

The plan of 4 12-6 12 was not implemented effectively, except for the fitness part, other parts basically did not act as planned. There are many reasons, such as too much work interference, uncontrollable emotions and so on.

After a month's practice, the plan was revised again, which was more concise and clear.

I. Living and working habits:

1. Wash your feet before going to bed

2. Practice Baduanjin in the unit

3. Reduce smoking and play time at work.

4. Don't listen to music before going to bed

Write these for the time being, and add what you think. )

Second, work and study: (add a PS)

1. required reading: principle, emotional intelligence, Mao Xuan, the most familiar stranger, Li Ling's prose collection, speculative principle.

2. There is no change in work

One of the research focuses is power system, and the other is computer network. Among them, the power system part is oriented to practical work, not theoretical books. Two directions: first, we maintain the system, and read through the technical agreements of each system or various technical materials given by manufacturers. The second is various standard procedures. The computer network part mainly focuses on teaching videos. In short, we must write two notebooks this year.

Third, fitness:

Mainly the abuse of buttocks and abdomen, the implementation of the "targeted plan" was guided by private education classes and the time was extended to three months.

-That's all I can think of at the moment.

Zhou concluded:

The first two weeks 2018.5.1-2018.5.13

1. Fitness has been done very well, and hip abuse is basically on the right track, but abdominal abuse has not progressed smoothly, mainly due to mentality.

2. I have been in a confused state because of the great troubles in work and emotion, and I can't study at all. I will try to adjust myself next week.

Summary of fitness stage and adjustment of fitness plan 20180412-20180612

? (20 18-04-07 07:32:4 1)

Private lessons are basically over. Through this study, I found many problems. The next independent training will focus on these issues for two months.

It's almost a year since I started exercising in June last year. From the beginning of blind training to the present, I have gradually understood some scientific truths, and sports should also pay attention to science. At present, a serious problem that restricts my training is "rib eversion". Eversion of ribs leads to weakness of abdominal muscles and severe waist compensation, so waist discomfort often occurs. There are restrictions on doing many actions. Therefore, the next stage of training should start from the abdomen and strengthen the core strength.

Training focus: core (abdomen)-hips and legs-chest, back and shoulders-others.

1. The core is not the abdominal muscles and waist muscles, but the core responsible for body stability. The core of training is to control the stability of one's body under the intervention of external forces, rather than actively buckling and stretching the body. From the beginning of breathing to the basic posture, the five dimensions of diagonal brace, reverse rotation, force transfer and facial instability are progressive.

Core training group

1. Abdominal breathing (family) -2. Flat support, side support (household) -3. Anti-rotating dead bugs (tight hips, home) -4. Rack anti-rotation -5. Power transmission mountaineering, jumping goats, waving dumbbells.

In terms of practical effect, we should do the basic movements of last month (starting from 4. 15)-breathing, flat board (one foot and two feet), dead bugs (logging in the gym, rolling sideways).

2. Hip training has been unable to find a feeling. Once I trained with the coach, which was particularly sour and refreshing. The problem should be that my hips are not activated. I do squats and things like that. The future hip training process will be carried out in the following order:

Hip and leg training group

1. stretching (hip flexor stretching, hip abduction) -2. Hip activation (squatting 60- climbing 40- worshipping Buddha 30- goat standing up 15) cycles two groups -3. Formal exercises (glass squat, Romanian hard pull, Smith lunge squat) -4. Lower limb stretching.

From the actual test, the activation part is a bit complicated, and only the goat can stand up. The activation of gluteus medius muscle can be done at home, mainly hip abduction and clam shell, and the gluteal bridge will be considered after one month. In practice, Lola+Squat, Lola+Smith Arrow Step.

Then continue the test: warm-up (bobby jump)-hip flexor stretching+hip expansion-goat standing 2 groups-roller 8 groups (4. 16)+ squat 5 groups (Smith lunge 5 groups)-two groups of three kinds of instruments (3 groups of any instruments)-core training group-full-body stretching.

After so many days of exercise, the upper limbs develop rapidly and the lower limbs develop slowly, which leads to a little uncoordinated body shape. So in the next two months, I will focus on my abdomen and buttocks, and my chest, back and shoulders will be practiced once a week. The practice of chest bench press is suspended, mainly doing the action of rope clamping chest and pushing the middle seam (not narrow push-ups). Pulling the back may aggravate the rib valgus, so the training of the back should be cautious. At present, rowing in a sitting position, pulling down from a high position, plus three actions of narrow pull-ups, shoulders in the front, middle and back, and three bunches of three actions are enough.

Chest and back training group

Test group 1: Warm-up (elliptical machine)-active shoulder joint-rope chest (upper, lower and upper)-core training group-(roller)-full body stretching-aerobic swimming.

Test group 2: warm-up (elliptical machine)-moving shoulder joint-rowing 5 groups+high pull-down 5 groups+narrow pull-ups 5 groups-core training group-(roller)-stretching.

Because of time, the chest, back and shoulders were not specially trained in the targeted training plan, but added to the hip and leg training plan. Chest: push-ups-birds-chest pushed through the middle seam. Back: wide/narrow pull-ups 20 18.4.2 1

The main task this year is to test the action and plan. There are three plans. One is a targeted scheme, which we are currently preparing to test. The second is to practice only part of the plan at a time. The third is the whole body circulation training plan.

The plan has changed.

(20 18-03- 1 1 09:32: 1 1)

Decide independently: 1 What do you want; What are the facts; Face the facts, how do you realize your wishes ... and be modest and open-minded, so that you can use your best thinking.

-Dario's first principle

I hope to live a more self-disciplined life in order to "hedge" my emotional personality.

Tomorrow is March 12, and I got a fitness card on June 12 last year. I'm going to make a "three-month plan" and start my "self-salvation" journey this year. It is exactly three months from tomorrow to June 12. This plan includes work, study, exercise and fitness.

First, the psychological preparation part

First of all, there is no hard target for the implementation of the plan. The main requirement is persistence. As long as you are not drunk and clear-headed, simply evaluate your execution every day, no matter what the result is.

My present life is in a state of aimlessness, blindness and aimlessness. My mood fluctuates too much and is easily influenced by what happens outside. I hope I can set a small goal for myself, make my life tight and tense, and live a comfortable day, but I am a little numb. For example, the plan requires me to start buying breakfast for my son every morning, then go to the office to have breakfast by myself, and then go to the office to practice any movement of Ba Duan Jin. Before going to bed at night, you should do insecticidal and bare-handed hip movements, then soak your feet, and finally go to bed to do 50 abdominal breathing exercises to get rid of the problem of listening to songs before going to bed. You shouldn't be influenced by emotions. If you are in a bad mood, go straight to bed and wear headphones to listen to music and sleep. There is no rigid requirement for bedtime, but it can be after 12.

Many things may happen during this time, and it is more likely that something will happen that makes me feel extremely painful, but I hope I can carry out the plan firmly.

Second, the work part.

At present, the working atmosphere of the whole unit is very bad, and there is too much negative energy. I have been slack for nearly three years (20 15-20 17), and my business is getting rusty.

In dealing with interpersonal relationships at work, a principle-talk less, let alone quarrel with colleagues, patience is the first, and no longer express any views on team affairs and follow the crowd.

Strengthening business ability is the primary task:

1. Gradually improve your previous work.

2. The research focuses on power system and computer network. Among them, the power system part is oriented to practical work, not theoretical books. Two directions: first, we maintain the system, and read through the technical agreements of each system or various technical materials given by manufacturers. The second is various standard procedures. The computer network part mainly focuses on teaching videos. In short, we must write two notebooks this year.

Third, reading and learning.

I bought a lot of books in the past two years, but I haven't really read a few. Basically, I put them on hold as soon as I bought them. Learn from her in this respect, just look at them one by one.

Here we need to divide the nature of reading purposes into two categories: full-text reading (skill learning) and extensive reading (casual reading).

1. I want to start writing again. In this part, I intend to read through four volumes of Basic Essays by Mao Xuan and Li Ling, plus basic writing teaching books. And stick to the actual blog.

2. Economic category-The content of this part will be determined later, including Dario's principle, Victor's speculative principle, entanglement theory and Lei Sihai's article.

3. Psychology-EQ, the most familiar stranger, inner conflict

4. Scholars' Self-report Series

The above three categories need to be read through, and the extensive reading part mainly includes some books on history, art and literature, which can be read in a leisure way.

In addition, I also want to learn PS, which is a task all year round.

Fourth, the part of exercise and fitness.

Make sure to practice at least three times a week. I hope I can see the abdominal muscles and shape my hips in three months.

Weekly evaluation of plan implementation

The first week (3. 12 to 3.18) 2018.3.18 Sunday.

The main problems: wasting time is too serious, playing games and listening to songs at night, and doing nothing during the day. The root cause of this situation is that the mood is too unstable. I hope I can make full use of my time in the future.

1. Exercise and fitness: free training three times this week and training three times in the evening. Due to lack of time, the training in the evening is not sufficient. No swimming this week. You can consider swimming twice a week in the future.

2. Reading: reading is inefficient, I still can't concentrate well during the day, and I haven't written reading notes. I mainly read two books, Principles and Emotional Intelligence.

3. Work: There is still a big problem with the attitude towards work. Don't be influenced by other people's behavior. You must work according to your own principles and don't try to influence others. At present, the mentality becomes worse as soon as there is a job. To change this state, you must remember to be steady and steady, be cautious and practical, work when you have a job, study when you don't have a job, and don't be influenced by things at work. Keep a good attitude and don't get angry easily.

4. Other aspects: basically insist on eating breakfast, but will not do abdominal breathing and foot soaking. I will force myself to do these two things from next week. Ba Duan Jin didn't persist, so he added an item later, that is, stretching between study and work.

Generally speaking, the first week of the plan is not ideal, and I hope to make progress next week.

The second week (3. 19-3.25)

The third week (3.26-4. 1)

The fourth week (4.2-4.8)

During the fifth week (4.9-4. 15), except for the good physical fitness, the study and work were not satisfactory. There is almost no progress in reading, there are too many trivial things in work, and systematic learning is still not carried out. I'm still in a bad mood, confused inside, and my mood fluctuates greatly. The diet is not ideal, and the living habits are still dominated by inertia.