开一篇，种子的健身日记

游泳20分钟

休息了一周。8.12-8.21 期间有氧跑步一次，游泳一次，爬山一次，没有做力量练习。

今天回到健身房锻炼啦，周一胸，人不少，没推杠铃，只做了几组哑铃卧推和哑铃斜板卧推。史密斯有空了后做了个斜板的，重量比较小~
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) t! W! V+ ^' G9 L/ x% MWorkout Logs: 2011-08-22                                                           

Exercise Name	1 RM	Lifting Logs
Dumbbell Bench Press	62.99	45.0x12,45.0x12,45.0x10
Dumbbell Incline Bench Press	56	40.0x12,40.0x12,40.0x12
Smith Machine Incline Bench Press	75	50.0x15,50.0x15,50.0x12
Machine Incline Chest Press	62.99	45.0x12,45.0x12,45.0x12
Machine Fly	49	35.0x12,35.0x12,35.0x12
Running	100	20.0x120

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) ^$ d  i* L5 f' e3 V1 z9 {今天是背部，顺带练了一下肱二~
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1 ]1 k; L$ I, E9 c. QWorkout Logs: 2011-08-24
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Exercise Name	1 RM	Lifting Logs
Barbell Deadlift	160	120.0x10,120.0x10,120.0x10
Barbell Bent Over Row	125.99	90.0x12,90.0x12,90.0x12
Wide-Grip Lat Pulldown	70	45.0x12,50.0x12,50.0x10
Cable Seated Row	56	30.0x15,40.0x12,40.0x10
Bicep Curl Machine	21	15.0x12,15.0x12,10.0x12
Pullups	46.66	35.0x10,35.0x10,35.0x8

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今天跑步47分钟，360的热量消耗~4公里

上周五和这周一，都因为领导给开会，中午没去锻炼，所以这次把深蹲做了、肩部、胸部都放在一起了，还花了十五分钟做了个Spinning算是有氧。
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Workout Logs: 2011-08-30                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Squat	154	90.0x12,110.0x12,110.0x10
Barbell Shoulder Press	30	20.0x15,20.0x12,20.0x12
Dumbbell Incline Bench Press	62.99	45.0x12,45.0x12,45.0x10
Dumbbell Bench Press	56	40.0x12,40.0x12,40.0x12
Barbell Bench Press	93.33	70.0x10,70.0x5,50.0x12
Dumbbell Shoulder Press	26.66	20.0x10,20.0x8,20.0x8
Cable Cross Over	9.79	7.0x12,7.0x12,7.0x12
Dumbbell Lateral Raise	21	15.0x12,15.0x12,15.0x12
Indoor Cycling	19	15.0x8

Workout Logs: 2011-08-31 游泳20分钟~

Exercise Name 1 RM Lifting Logs Swimming 86.66 20x100

今天单位体检，腰围89cm，体重81.5kg。体重真是~降了

Workout Logs: 2011-09-06
上午还自行车了有2个小时，去2个地方取东西，西单-东华门-草桥-西单，来回来去，自行车也挺不错
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Exercise Name	1 RM	Lifting Logs
Barbell Incline Bench Press	70	50.0x12,50.0x12,50.0x12
Dumbbell Bench Press	65	50.0x8,50.0x9,50.0x8
Smith Machine Bench Press	106.66	80.0x10,80.0x8,80.0x8
Barbell Bench Press	70	50.0x12,50.0x12,50.0x12
Cable Cross Over	9.79	7.0x12,6.0x12,6.0x12
Triceps Pushdown - Rope	16.79	10.0x12,12.0x12,12.0x12
Barbell Standing Overhead Triceps Extension	38	30.0x8,30.0x5,30.0x5
Tricep Dumbbell Kickback	35	25.0x12,25.0x12,25.0x12
Road Cycling	216.66	50.0x100

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Workout Logs: 2011-09-07                                                           

Exercise Name	1 RM	Lifting Logs
Wide-Grip Lat Pulldown	70	45x15,50x12,50x12
Cable Seated Row	56	40x12,40x12,40x12
Running	90	15x150
Elliptical Training	120	20x150