开一篇，种子的健身日记

Workout Logs: 2011-05-24                                                           

Exercise Name	1 RM	Lifting Logs
Smith Machine Bench Press	133.33	70.0x15,100.0x10,100.0x8
Smith Machine Incline Bench Press	93.33	70.0x10,70.0x8,70.0x8
Barbell Bench Press	66.66	50.0x10,50.0x8,50.0x8
Dumbbell Bench Press	46.66	35.0x10,30.0x10,25.0x10
Cable Cross Over	7	5.0x10,5.0x12,5.0x12

Workout Logs: 2011-05-26                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Deadlift	150	100.0x15,100.0x15,100.0x15
Barbell Bent Over Row	150	100.0x12,100.0x15,100.0x15
Barbell Up Right Row	56	40.0x12,40.0x12,40.0x12
Incline Dumbbell Curl	35	25.0x12,25.0x12,25.0x12
Preacher Curl	42	30.0x12,30.0x10,30.0x12
Cable Seated Row	62.99	30.0x12,45.0x12,45.0x12
Wide-Grip Lat Pulldown	62.99	40.0x12,45.0x12,40.0x12
Running	370	30.0x340
Bicep Curl Machine	21	15.0x10,15.0x12,10.0x12
Ab Crunch Machine	62.99	30.0x12,40.0x12,45.0x12

Workout Logs: 2011-05-27                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Shoulder Press	50.66	40.0x8,40.0x8,40.0x8
Bent Over Low Pulley Side Lateral	6	4.0x15,4.0x15,4.0x15
Barbell Squat	117	50.0x12,70.0x8,90.0x9
Barbell Shrug	150	70.0x15,100.0x15,100.0x15
Thigh Adductor	60	30.0x20,35.0x20,40.0x15
Seated Leg Curl	62.99	45.0x10,45.0x12,40.0x15
Thigh Abductor	58.33	30.0x20,35.0x20,35.0x20
Leg Extensions	49	35.0x12,30.0x12,30.0x12

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Workout Logs: 2011-05-31                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Bench Press	98	70.0x12,70.0x10,70.0x10
Barbell Incline Bench Press	66.66	50.0x10,50.0x8,50.0x8
Machine Incline Chest Press	46.66	35.0x10,35.0x10,35.0x10
Machine Fly	40	30.0x10,30.0x10,30.0x10
Ab Crunch Machine	49	35.0x12,35.0x10,35.0x10
Running	90	15.0x150

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Workout Logs: 2011-06-02

Exercise Name	1 RM	Lifting Logs	& ~$ B  X  L! x* K: l: q: ^3 w
Barbell Deadlift 6 z4 z+ M" p6 b  o9 u: W$ T7 V	150	100.0x12,100.0x12,100.0x15	: V9 l+ G$ ?1 a1 g$ a; B
Barbell Bent Over Row 0 X, t9 r9 T& t# ~) e/ C	150	100.0x12,100.0x12,100.0x15	# v4 b  `! K6 g' Q$ b! A
Wide-Grip Lat Pulldown	62.99	40.0x12,45.0x12,45.0x10
Cable Seated Row	49	35.0x12,35.0x12,35.0x12
Pullups	70	50.0x10,50.0x12,50.0x12
Tricep Dumbbell Kickback	33.33	25.0x10,25.0x10,25.0x10
Triceps Pushdown - Rope	22.5	7.0x15,15.0x15,15.0x15
Elliptical Training	310	30.0x280

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Workout Logs: 2011-06-07

Exercise Name	1 RM	Lifting Logs
Barbell Bench Press	98	50.0x12,70.0x12,70.0x10
Barbell Incline Bench Press	93.33	70.0x10,70.0x8,70.0x5
Machine Incline Chest Press	53.33	35.0x10,40.0x10,40.0x8
Machine Fly	49	30.0x12,35.0x12,35.0x12
Step Machine	105	15.0x180
Ab Crunch Machine	49	35.0x12,35.0x12,35.0x12

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Workout Logs: 2011-06-14
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Exercise Name	1 RM	Lifting Logs
Barbell Bench Press	98	70.0x10,70.0x12,70.0x10
Barbell Incline Bench Press	66.66	50.0x10,50.0x8,50.0x10
Machine Incline Chest Press	56	40.0x12,40.0x12,40.0x12
Machine Fly	49	35.0x12,30.0x12,30.0x12
Dumbbell Bench Press	62.99	27.0x12,45.0x12,45.0x12
Step Machine	361	30.0x331

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6-17  游泳30分钟

坚持健身，还要控制好饮食。加油

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Workout Logs: 2011-06-28
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Exercise Name	1 RM	Lifting Logs
Step Machine	501.66	35x400

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