开一篇，种子的健身日记

Workout Logs: 2011-10-09

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Exercise Name	1 RM	Lifting Logs
Running	153.33	20.0x200
Lying Machine Squat	182	130.0x12,130.0x12,130.0x12
Thigh Abductor	77	45.0x15,55.0x12,55.0x12
Thigh Adductor	62.99	35.0x15,45.0x12,45.0x12
Standing Calf Raises	98	70.0x12,70.0x12,70.0x12
Air Bike	1.33	1.0x10,1.0x10,1.0x10
Crunches with Legs on Stability Ball	1.33	1.0x10,1.0x10,1.0x10

Workout Logs: 2011-10-10                                                           

Exercise Name	1 RM	Lifting Logs
Wide-Grip Lat Pulldown	77	45.0x15,55.0x12,55.0x12
Cable Seated Row	56	40.0x12,35.0x12,35.0x12
Pullups	63.33	50.0x8,50.0x8,50.0x6

Workout Logs: 2011-10-11                                                           

Exercise Name	1 RM	Lifting Logs
Swimming	25.33	20.0x8

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补充：
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Workout Logs: 2011-10-13                                                           

Exercise Name	1 RM	Lifting Logs
Running	336	30x306

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Exercise Name	1 RM	Lifting Logs
Barbell Curl	56	40.0x12,40.0x12,40.0x12
Alternate Hammer Curl	30.79	22.0x12,22.0x12,22.0x12
Incline Dumbbell Curl	28	20.0x12,20.0x12,20.0x12
Preacher Curl	56	40.0x12,40.0x12,40.0x12

Workout Logs: 2011-10-17                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Bench Press	108	70.0x12,70.0x12,90.0x6
Barbell Incline Bench Press	84	60.0x12,60.0x8,60.0x8
Dip	0	0.0x0
Dumbbell Fly	30	20.0x15,20.0x15,20.0x15
Dumbbell Bench Press	62.99	45.0x12,45.0x12,45.0x10

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今天练胸，还加了一组动感单车，虽然没有音乐，但也蹬出一身汗~20分钟，强度不是太大。。。。
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Workout Logs: 2011-10-24                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Bench Press	98	70.0x12,70.0x10,70.0x8
Barbell Incline Bench Press	98	70.0x12,70.0x10,70.0x8
Dumbbell Bench Press	60	40.0x12,45.0x10,45.0x10
Smith Machine Bench Press	120	60.0x12,100.0x6,100.0x5
Cable Cross Over	8.39	6.0x12,6.0x12,6.0x12
Dumbbell Fly	30.79	20.0x12,22.0x12,22.0x12
Triceps Pushdown - Rope	21	12.0x12,15.0x12,15.0x12
Barbell Standing Overhead Triceps Extension	42	30.0x12,30.0x12,30.0x12
Indoor Cycling	120	20.0x150

Workout Logs: 2011-10-25                                                           

Exercise Name	1 RM	Lifting Logs
Running	241.66	25.0x260

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Workout Logs: 2011-10-26                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Deadlift	140	100.0x12,100.0x12,100.0x12
Barbell Bent Over Row	140	100.0x12,100.0x12,100.0x12
Barbell Curl	70	50.0x12,50.0x12,50.0x12
Alternate Hammer Curl	33.33	25.0x6,22.0x12,25.0x10
One-Arm Dumbell Row	62.99	45.0x12,45.0x12,45.0x12
Dumbbell Alternate Bicep Curl	33.33	25.0x10,25.0x10,20.0x10

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Workout Logs: 2011-10-31                                                           

Exercise Name	1 RM	Lifting Logs
Barbell Shoulder Press	42	20.0x12,20.0x12,30.0x12
Dumbbell Shoulder Press	35	25.0x12,25.0x12,25.0x12
Dumbbell Bent Over Delt  Raise	37.5	25.0x15,25.0x15,25.0x15
Bent Over Low Pulley Side Lateral	9	5.0x12,6.0x12,6.0x15
Machine Shoulder Press	49	20.0x12,35.0x12,35.0x12

我太佩服种子哥们了，就你这么大的运动量应该不至于那么胖吧，以我的看法就是你饮食没控制好，每天吃的太多，一年的变化完全对不起你的这么大运动量，你的肥肉地下肯定全是肌肉，减肥吧，减了就露出来了，我只靠控制饮食3个星期还可以减掉3公斤呢，你这么大的运动量应该很明显的啊

Workout Logs: 2011-11-07                                                           

Exercise Name	1 RM	Lifting Logs
Dumbbell Bench Press	66.66	40.0x20,40.0x20,40.0x20
Barbell Incline Bench Press	96	80.0x6,80.0x5,70.0x6
Cable Cross Over	8.39	6.0x12,6.0x12,6.0x12

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