开一篇，种子的健身日记

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10日
腹肌 40lb*12*3
2 k7 X" p7 R! U: H! D哑铃斜板推胸 20lb*15*3
' t; a1 O- D3 ]( J$ _坐姿推胸 40lb*6； 30lb*10*2
: m: T' b& [. L# S& X; j蝴蝶 30lb*12
杠铃颈后三头伸展 10lb*10*3
1 @2 {" G: v3 [$ }7 F+ A三头绳索下拉 12kg*15*3
杠铃推胸 70*12 *5 *8
( \" i5 L- a( K4 v  `9 n$ J: k; v哑铃斜板推胸 25*15；35*15*2

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Workout Logs: 2011-05-10
Exercise Name	1 RM	Lifting Logs
Dumbbell Incline Bench Press	52.5	25.0x15,35.0x15,35.0x15
Barbell Bench Press	98	70.0x12,70.0x8,70.0x5
Triceps Pushdown - Rope	18	12.0x15,12.0x15,12.0x15
Barbell Standing Overhead Triceps Extension	13.33	10.0x10,10.0x10,10.0x10
Machine Fly	42	30.0x12,30.0x12,30.0x12
Machine Incline Chest Press	48	40.0x6,30.0x10,30.0x10
Dumbbell Incline Bench Press	30	20.0x15,20.0x15,20.0x15
Ab Crunch Machine	56	40.0x12,40.0x12,40.0x12

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$ a" E. J& d! @12日
杠铃硬拉 70lb*12 *3
杠铃划船 60lb*15；70lb*15*2
杠铃弯举 40lb*12*3
, X. I3 o" R( P- Z) M二头练习机 15lb*10*3
' X% V. s; D9 n" \坐姿划船 35lb*12 *3
! f$ ?* r" P" K助力引体 45lb *8*8*5
1 _, {" z- `9 @8 h/ W) u) \宽距颈前下拉 45lb*15 *12 *12
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Workout Logs: 2011-05-12
Exercise Name	1 RM	Lifting Logs
Wide-Grip Lat Pulldown	62.99	40.0x15,45.0x12,45.0x12
Pullups	50.66	40.0x8,40.0x8,40.0x5
Cable Seated Row	49	35.0x12,35.0x12,30.0x12
Bicep Curl Machine	20	15.0x10,15.0x10,10.0x10
Barbell Curl	56	40.0x12,40.0x12,40.0x12
Barbell Bent Over Row	105	60.0x15,70.0x15,70.0x15
Barbell Deadlift	98	70.0x12,70.0x12,70.0x12

13日
- E/ O0 F) [+ e' j/ q4 d坐姿蹬腿 80lb*12；100lb*12*2
坐姿推肩 25lb *13； *15； 35lb*15
: H/ z% f5 H3 b* [# X飞鸟 25lb *10；*12；*14
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Workout Logs: 2011-05-13
Exercise Name	1 RM	Lifting Logs
Barbell Seated Calf Raise	36.66	25.0x10,25.0x12,25.0x14
Machine Shoulder Press	45	25.0x13,25.0x15,30.0x15
Lying Machine Squat	168	80.0x12,100.0x12,120.0x12

回复 种子 的帖子
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- v; X: I: \; D, K! V/ f; G一般先练上身，后练下身。从上而下

我是一般按照看着哪里有空就练哪里。而且自由重量区和有氧器械区不在一起，所以有些乱~

16日

Workout Logs: 2011-05-16
Exercise Name	1 RM	Lifting Logs
Barbell Incline Bench Press	93.33	70.0x10,70.0x10,70.0x6
Dumbbell Bench Press	37.5	25.0x15,25.0x15,25.0x15
Tricep Dumbbell Kickback	35	25.0x12,25.0x12,25.0x12
Barbell Bench Press	88.66	50.0x15,70.0x8,50.0x8
Barbell Bench Press	75	50.0x15

               

5-17
今天有氧 跑步30分钟

5-18
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Workout Logs: 2011-05-18
Exercise Name	1 RM	Lifting Logs
Barbell Deadlift	125.99	70.0x12,90.0x12,90.0x12
Barbell Bent Over Row	98	70.0x12,70.0x12,70.0x12
Barbell Curl	56	40.0x12,40.0x12,40.0x12
Alternate Hammer Curl	25.5	17.0x15,17.0x15,17.0x15
Cable Seated Row	53.33	35.0x12,40.0x10,40.0x10
Pullups	63.33	50.0x8,40.0x8,40.0x5

5-19  游泳20分钟

这两天胃不太舒服~