开一篇，种子的健身日记

Workout Logs: 2012-09-03

Exercise Name 1 RM Lifting Logs Barbell Bench Press 123.19 88x12,88x10,88x10 Barbell Incline Bench Press 90 60x15,60x15,60x15 Dumbbell Bench Press 56 40x12,40x12,40x12 Cable Cross Over 42 30x12,30x12,30x12 Cable Incline Triceps Extension 70 40x15,50x12,50x12

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Workout Logs: 2012-09-12

Exercise Name 1 RM Lifting Logs Wide-Grip Lat Pulldown 154 80x15,110x12,110x12 Cable Seated Row 112 80x12,80x12,80x12 Barbell Bent Over Row 90 60x15,60x15,60x15 Dumbbell Alternate Bicep Curl 33.33 25x10,15x12,10x15

今天是背部，做了一些腿部和腹部。
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Workout Logs : 2012-10-10

Exercise Name 1 RM Lifting Logs Wide-Grip Lat Pulldown 140 100x12,100x12,100x12 Cable Seated Row 112 80x12,80x12,80x12 Barbell Deadlift 154 110x12,110x12,110x12 Lying Leg Curls 280 200x12,200x12,200x12 Ab Crunch Machine 112 80x12,80x12,80x12 Running 0 0x0,0x0,0x8,0x0,0x1200,

Workout Logs : 2012-10-11

Exercise Name 1 RM Lifting Logs Barbell Curl 56 40x12,40x12,40x12 Alternate Hammer Curl 35 25x12,25x12,25x12 Running 0 0x400,0x0,0x8,0x0,0x2400,

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主要是跑步40分钟~

Workout Logs : 2012-10-22

Exercise Name 1 RM Lifting Logs Barbell Bench Press 125.99 90x12,90x12,90x12 Smith Machine Incline Bench Press 125.99 90x12,90x10,90x10 Dumbbell Bench Press 56 40x12,40x12,40x12 Dumbbell Fly 28 20x12,20x12,20x12 Cable Cross Over 35 25x12,25x12,25x12 Triceps Pushdown - Rope 49 35x12,35x12,35x12 Running 0 0x0,0x0,0x0,0x0,0x1200,

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Workout Logs : 2012-10-24

Exercise Name 1 RM Lifting Logs Dumbbell Shoulder Press 42 30x12,30x12,30x12 Dumbbell Lateral Raise 21 15x12,15x12,15x12 Barbell Shrug 70 50x12,50x12,50x12 Dumbbell Bent Over Delt Raise 56 40x12,40x12,40x12

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Workout Logs : 2012-10-31

Exercise Name 1 RM Lifting Logs Barbell Deadlift 125.99 90x12,90x10,90x10 Wide-Grip Lat Pulldown 62.99 45x12,45x10,45x10 Cable Seated Row 57.4 41x12,41x12,41x12 Triceps Pushdown - Rope 49 35x12,35x12,35x12 Barbell Bent Over Row 84 60x12,60x12,60x12

今天分两次，每次12分钟慢跑。做了一组器械屈臂。

今天腿和肩部。好久没做深蹲了。做了史密斯深蹲。还要再看看回顾一下动作要领,HEHE " s0 z% x* S: X' f; R! n & m) _! ~0 Q3 u; F- i; B& _ + b* q4 w1 a# FWorkout Logs : 2012-11-02

Exercise Name 1 RM Lifting Logs Smith Machine Squat 218.39 156x12,156x12,156x12 Smith Machine Overhead Shoulder Press 92.4 66x12,66x12,66x12 Dumbbell Shoulder Press 38 30x8,20x12,20x12 Dumbbell Lateral Raise 21 15x12,15x12,15x12 Bent Over Low Pulley Side Lateral 28 20x12,20x12,20x12 Barbell Shrug 112 80x12,80x12,80x12

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