开一篇，种子的健身日记

Workout Logs: 2011-09-08                                                           

Exercise Name	1 RM	Lifting Logs
Running	153.33	20x200

Workout Logs: 2011-09-09                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Shoulder Press	30	20.0x15,20.0x12,20.0x12
Dumbbell Shoulder Press	30.79	22.0x12,22.0x12,22.0x12
Bent Over Low Pulley Side Lateral	8	6.0x10,6.0x10,6.0x10
Dumbbell Bent Over Delt  Raise	30.79	22.0x12,22.0x12,22.0x12
Smith Machine Squat	196	100.0x12,120.0x12,140.0x12
Bradford Rocky Press	40	30.0x10,30.0x8,30.0x6

Workout Logs: 2011-09-15                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Deadlift	175	75.0x12,75.0x12,150.0x5
Barbell Bent Over Row	105	75.0x12,75.0x12,75.0x12
Wide-Grip Lat Pulldown	73.33	45.0x12,45.0x12,55.0x10
Cable Seated Row	49	35.0x12,35.0x12,35.0x12
Pullups	66.66	50.0x10,50.0x8,50.0x6
Air Bike	1.33	1.0x10,1.0x10,1.0x10

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Workout Logs: 2011-09-20

Exercise Name 1 RM Lifting Logs Barbell Bench Press 66.66 50.0x10,50.0x7,50.0x7 Barbell Incline Bench Press 105 90.0x5,90.0x5,90.0x5 Dumbbell Bench Press 56 40.0x12,40.0x12,40.0x12 Triceps Pushdown - Rope 18 12.0x15,12.0x15,12.0x15 Tricep Dumbbell Kickback 37.5 25.0x15,25.0x15,25.0x15 Barbell Standing Overhead Triceps Extension 56 30.0x12,30.0x12,40.0x12 Cable Cross Over 9.79 7.0x12,7.0x12,5.0x12 Step Machine 146.66 20.0x190

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今天游泳20分钟，还需要加强有氧啊～～～～


+ {$ [+ [* L4 Z9 x6 FWorkout Logs: 2011-09-21                                                           

Exercise Name	1 RM	Lifting Logs
Swimming	86.66	20.0x100

Workout Logs: 2011-09-22
今天练背，横杠下拉试了大一些重量，小次数的~
                                                           

Exercise Name	1 RM	Lifting Logs
Wide-Grip Lat Pulldown	72	45.0x12,60.0x6,60.0x6
Pullups	66.66	50.0x10,50.0x8,50.0x6
Cable Seated Row	56	30.0x12,40.0x12,40.0x12
Barbell Deadlift	120.33	75.0x12,95.0x8,95.0x6
Barbell Bent Over Row	140	100.0x12,100.0x12,100.0x12

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Workout Logs: 2011-09-23                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Squat	168	120.0x12,120.0x12,120.0x10
Dumbbell Shoulder Press	35	25.0x12,25.0x12,25.0x12
Smith Machine Overhead Shoulder Press	98	70.0x12,70.0x12,70.0x12
Bradford Rocky Press	42	30.0x12,30.0x12,30.0x12
Dumbbell Bent Over Delt  Raise	35	25.0x12,25.0x12,25.0x12
Indoor Cycling	120	20.0x150

Workout Logs: 2011-09-26                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Incline Bench Press	93.33	70.0x10,70.0x8,70.0x8
Smith Machine Bench Press	126.66	100.0x8,100.0x8,70.0x10
Smith Machine Incline Bench Press	133.33	100.0x10,100.0x8,100.0x8
Barbell Bench Press	66.66	50.0x10,50.0x6,50.0x8
Cable Cross Over	8.39	6.0x12,6.0x12,6.0x12
Indoor Cycling	65	15.0x100

看一看，学一学，练一练，顶一顶，感谢分享！！！！！

Workout Logs: 2011-09-29

今天游泳25分钟。畅快~
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Exercise Name	1 RM	Lifting Logs
Swimming	114.99	25.0x108