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开一篇，种子的健身日记

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 楼主| 种子 发表于 2013-1-8 14:32 | 显示全部楼层
Workout Logs : 2013-01-07
Exercise Name1 RMLifting Logs
RunningN/ACalorie:   345 CAL& k3 w" K8 _+ K0 R& v* k0 |) f
Distance: 4.5 mile
" R' o* D7 V# _1 I1 i3 [$ WSpeed:    --- q% a8 A9 a1 o, E
Lap/Rep:  --
, t! p. Y" H0 f  T& p& eDuration: 00:35:005 X7 t7 M" Y2 W3 l3 Y" K
0 ?2 `) k* O" J5 J; ~0 S2 l* v' N
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Workout Logs : 2013-01-08
Exercise Name1 RMLifting Logs
Wide-Grip Lat Pulldown152Set 1: 100x12
' r4 d; M7 Q: n5 Z" m' YSet 2: 120x8& L8 E# o$ L+ L% {/ p3 P4 o
Set 3: 120x8( i, U4 [3 d' H* }0 ?/ O  O6 S
' C0 {/ a) B+ O2 X- C8 l
Barbell Deadlift154Set 1: 110x12
' K. |7 Q$ ?+ }! z; |Set 2: 110x12
; N& }7 [- C# c) ^: _7 w: _+ W6 h. }Set 3: 110x12
+ i8 _4 t' C0 z+ B$ I# T, O
' r# N4 P( j; x; Q- \- Y
Barbell Deadlift154Set 1: 110x12
8 b  E# {- Q2 V. YSet 2: 110x12: g; J/ B1 B  ]/ h) f, |; l. x, H
Set 3: 110x12110x12& M+ ~% Z: J7 i# V% ~2 C+ k
Set 4: 110x12
2 ]1 U7 o1 s! [. M1 i* zSet 5: 110x12, l7 F# M* p" r3 f

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Bicep Curl Machine70Set 1: 50x12
  n( A4 X$ P- y) |# L1 dSet 2: 50x12# t- t( N  E. @! e1 z8 _2 y, P
Set 3: 50x10
2 X$ P6 J2 b& E( z1 D
9 I0 B- L( e4 w
Triceps Pushdown - Rope112Set 1: 80x12
/ i, s- h0 a! T/ y- F& fSet 2: 80x12
! T& U$ G- U) p5 V1 N. fSet 3: 80x12: Y9 ]6 E6 I1 u4 z  e* Z( |' S
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 楼主| 种子 发表于 2013-1-9 14:07 | 显示全部楼层
Workout Logs : 2013-01-09
Exercise Name1 RMLifting Logs
RunningN/ACalorie:   340 CAL# s/ F- A7 c8 _
Distance: 2.5 mile. _5 N( r5 _& N2 v
Speed:    --1 Y" C+ k* ?1 Z! t8 U
Lap/Rep:  --
, U1 l, `$ b! `1 I: f& gDuration: 00:38:00* P! M  G) P4 e) H7 T' Q& m

3 N8 D) H% f% |
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 楼主| 种子 发表于 2013-1-15 14:51 | 显示全部楼层
Workout Logs : 2013-01-14
Exercise Name1 RMLifting Logs
Dumbbell Bench Press62.99Set 1: 40x12
  G' _9 z0 \4 [' S; S: gSet 2: 45x12
, W9 ^- K' R# f# |! Y. sSet 3: 45x10  h8 o9 V8 Z( S+ p' c3 O
; B7 v) v' L9 X- a4 R8 ~
Smith Machine Bench Press154Set 1: 110x12: E4 X7 W4 _3 q. d/ N$ T0 }& x
Set 2: 110x100 S9 [7 C0 u' p- t, L% Z8 j5 c$ }
Set 3: 110x8$ [# L% W. G+ A; `
& Z1 J! F, b! }7 E9 x
Dumbbell Fly35Set 1: 25x12
- x  H8 N7 p7 H4 R- jSet 2: 25x120 _' b; i& X; }; a3 W9 T: J
Set 3: 25x12
2 y/ J6 z) f% X4 o+ H1 _( x
" a3 T5 x  L8 S; D' U% k3 {# A# B! B
Cable Cross Over49Set 1: 35x12
3 k, M; b0 p% @4 m  T% E  nSet 2: 35x12  e/ f  @, h6 b" R
Set 3: 35x12' @; c- f) |2 R3 w2 F, T# r9 H5 K

  L/ u* {" G! s& Q6 a1 `$ B
Machine Incline Chest Press84Set 1: 60x12
: E; {: R! F$ R# c: hSet 2: 60x12  e1 x4 z# s+ ^" {/ x
Set 3: 60x12- A8 g. W5 l- j
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 楼主| 种子 发表于 2013-1-15 14:54 | 显示全部楼层
Workout Logs : 2013-01-15
Exercise Name1 RMLifting Logs
RunningN/ACalorie:   360 CAL
% {' C* S6 a4 B; J4 {; K- {Distance: 2.5 mile
6 i  L+ w, g5 R. K' D4 K" A7 F8 H5 VSpeed:    --: g/ g& F; \; O+ z( U
Lap/Rep:  --+ X0 v6 T$ q* {4 u' e' t! B4 z
Duration: 00:35:00
+ P9 f. `) [8 g- i

5 V2 n( n( m  a+ T
5 U6 R% d" k+ D0 E
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 楼主| 种子 发表于 2013-1-16 16:31 | 显示全部楼层
Workout Logs : 2013-01-16
Exercise Name1 RMLifting Logs
Wide-Grip Lat Pulldown154Set 1: 110x12
$ G; S0 n0 h5 H( H9 k5 xSet 2: 110x12
, ?7 ]$ ^2 i1 D- j5 ], X$ k8 E! FSet 3: 110x12+ R4 V$ o" a5 c" Z$ @3 C  z

1 T0 m7 @1 H8 I" W5 y1 S
Cable Seated Row125.99Set 1: 90x12. n+ a! C1 T1 I3 _7 J1 `3 A
Set 2: 90x12- a3 ^; W; I1 N) M9 z
Set 3: 90x12
0 g4 [' Z% K2 p& E
0 D) _# `# S& r9 i! h2 F
Barbell Bent Over Row99.99Set 1: 60x20; t8 {5 @, S) x5 I* X; P
Set 2: 60x15
+ V" }( p% y0 i+ V# m# d0 i  jSet 3: 60x15
5 p5 S; i$ e& h- `
Barbell Deadlift179.66Set 1: 88x12
( w( @, L2 V6 n9 \Set 2: 154x50 |6 d/ o$ n# T
Set 3: 154x5; G% ], l# g( S
4 P8 Z7 S" j. w0 e8 H
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 楼主| 种子 发表于 2013-1-22 09:57 | 显示全部楼层
Exercise Name1 RMLifting Logs
Machine Incline Chest Press112Set 1: 80x125 D  c1 P& w5 A+ C$ J
Set 2: 80x122 c1 z4 L8 ?2 y4 g! o% @; V
Set 3: 80x12. H8 m& j1 o0 P7 h* v# V

" {+ n1 u7 b  `5 o  y
Dumbbell Bench Press49Set 1: 35x12
8 p. Q& R3 ?  f9 N' _Set 2: 35x12
  {1 @% ^8 s! [  cSet 3: 35x12! F8 a6 `" o3 u/ W* E
' J( V( K4 v: u0 Q4 ~
Cable Cross Over42Set 1: 30x12, A2 }4 Y1 C# h" v7 h0 X
Set 2: 30x12  j- w5 A( I6 ]- J% K- g5 T) T
Set 3: 30x12( s7 f. |9 d7 U

8 }" k' {5 p" @# T

3 d" A; _1 Q' V- L7 ~4 l0 B/ `
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 楼主| 种子 发表于 2013-1-22 14:18 | 显示全部楼层
Workout Logs :
Exercise Name1 RMLifting Logs
RunningN/ACalorie:   200 CAL
( e! `6 m; E1 u+ nDistance: 1.55 mile
+ E/ R' j7 \: [: d0 K9 ~Speed:    8 mph
5 X- B5 f4 z/ Y- I% nLap/Rep:  6 Laps/Reps# m4 i) q. R( X: D% E
Duration: 00:25:00% _8 t) Q( P7 u. D3 ?; V& Y3 o
0 v' v  }( q2 h
1 Z: {% @7 @# }$ |3 a
1 _, `' D! \# y; S/ u# S" [% e
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 楼主| 种子 发表于 2013-1-23 16:36 | 显示全部楼层
2013-01-236 L8 w. z" V  k
Workout Logs :
Exercise Name1 RMLifting Logs
Wide-Grip Lat Pulldown140Set 1: 100x12
9 u; ]/ s0 O. @- j0 FSet 2: 100x123 @  f8 E( i0 S' c0 K
Set 3: 100x12% ^9 T3 |! Q5 i" L
; Y' v  N% L3 `# K
Cable Seated Row140Set 1: 100x121 \7 A2 E: N" J- H7 e- \/ P6 q: s
Set 2: 100x12
3 U/ @8 _# v. S# ?: b9 c) NSet 3: 100x12: l* Y& D+ w5 I8 S8 _* t

' b" `2 ^- h  [: ~( i/ L
Barbell Deadlift123.19Set 1: 88x12
/ `7 h: m7 m- F2 m3 mSet 2: 88x12' L+ e! t8 f' @, v6 G' g: w" C
Set 3: 88x12! T, c( n. B* k2 B

  l' }  S2 R0 K: x
Barbell Bent Over Row90Set 1: 60x15
3 b+ X4 \9 e: X9 w6 _' xSet 2: 60x15* B% P; i# W. Z0 Q. i9 q! m. k
Set 3: 60x153 Q) @' Q, K( {( ?& [

9 V0 [8 M/ q. Q" r. V. }0 Y
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 楼主| 种子 发表于 2013-1-30 11:53 | 显示全部楼层
2013-01-28

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Workout Logs :
Exercise Name1 RMLifting Logs
Smith Machine Bench Press140Set 1: 100x12/ o, s% N# q4 }5 W# [% s
Set 2: 100x12! M) O9 J$ D9 Z$ V8 E: U- l3 u
Set 3: 100x12
# T1 _% e  I3 ?4 g. N; C
5 q! x% G4 N) Y
Smith Machine Incline Bench Press133.33Set 1: 100x10! d$ e8 ~& h- B- |$ v
Set 2: 100x8
: M6 v. Y: g/ VSet 3: 100x8, }1 g& K) t8 f3 V* L; p
" F& M+ T( j0 h+ D, c( ?) y
Dumbbell Bench Press62.99Set 1: 45x12
1 I, I# d" L+ k+ E- E) R  `; nSet 2: 45x12
# k  {/ s: s: S3 O" a- y5 Z) \% oSet 3: 45x127 \! Z6 c0 c4 n+ A
0 r0 k2 |" s  x' E5 H
Cable Cross Over49Set 1: 35x12
! A$ w  s4 ?+ q, v: p2 E. GSet 2: 35x122 w7 Z, J$ r6 S  J# F7 B# ?! i( _$ {
Set 3: 35x12
) `$ Q- l# w+ B; m5 [( I		) t+ E0 R) l: x2 I' U9 D
6 Z* Q5 Q- i9 I

$ n. H5 F# O" j2 a" Z5 H: ^
* E) Z; ^0 i9 g7 j1 b
2013-01-29

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Workout Logs :
Exercise Name1 RMLifting Logs
RunningN/ACalorie:   300 CAL$ M* {4 c3 D% A# j# Y3 Q, O
Distance: 2.23 mile
. ?& T% ^# C; P! P- U$ E7 {Speed:    8 mph
. r) y  ~1 ^+ ~Lap/Rep:  8 Laps/Reps
5 q. M. d" U' [0 a' S  rDuration: 00:30:00$ D5 e* S& K2 M  o/ A1 `/ f
, c3 @3 w# d6 a2 D8 v

! \- g& R. A* ?2 Y' g) D
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 楼主| 种子 发表于 2013-1-30 14:01 | 显示全部楼层

' u2 x9 k, Y8 w2 `& W4 g6 V  i$ W
2013-01-30

% T; W- K- F3 [3 |# E
Workout Logs :
Exercise Name1 RMLifting Logs
Wide-Grip Lat Pulldown62.99Set 1: 45x12" _- E' j; V! T3 |1 P4 G% d
Set 2: 41x12( h% S( l" P- v. ~4 ]
Set 3: 41x128 s% z2 |  O$ |

: F! O& B  C- D6 d  ~  I0 E
Barbell Deadlift140Set 1: 100x12
* n# T/ h/ Y# t% ~+ V+ Y5 NSet 2: 100x12
8 x/ v5 k% s$ `8 X, P. ASet 3: 100x10
1 A4 w2 H+ c4 p+ {! J& G  ?; B		5 ?5 S" {: F6 R# f; l
Cable Seated Row49Set 1: 35x123 O+ x: K- V% L- \+ }8 C
Set 2: 35x125 F8 Y: V/ ~8 m: C' k& l/ K
Set 3: 35x12# F# H/ s7 r7 h! T

9 l9 f4 a4 e; R9 @1 }
Dumbbell Concentration Curls49Set 1: 35x12
# e3 B) D. E, k' |0 |% m' b4 ~& gSet 2: 35x126 L) ^6 D. s# z8 Y0 }0 h
Set 3: 35x12* m# k5 @+ z& t7 P( k0 A3 I

8 |9 n6 x( _" R. x- e7 @1 x3 z
Barbell Bent Over Row98Set 1: 70x12
6 S, e' ~5 O( R" c7 K& L7 XSet 2: 70x12
6 p- j  F6 x% h0 x( [9 xSet 3: 70x12
2 _+ x* r8 G, [8 d4 q7 k

) d5 W, L. U5 c- N0 [6 U
Close Grip Reverse Lat Pull Down57.4Set 1: 41x12( I. J) A0 p$ l& `* d% p: E" |
Set 2: 41x129 v9 V* I7 I, Z: ?# h; F
Set 3: 41x12
& i. a3 K" \9 L* X8 b" Z		6 r1 m! h2 T: Z5 I5 l) b
根据背部攻略，增加了一组
! y9 B$ c. z1 V7 I手心朝上握杆下拉; u: \1 b7 ]0 [9 n9 a% S  V
4 }7 `( Y0 P: q% P
[align=center

2 l' J" f* b! P) b; c' M3 m- k$ ?7 T' {' w

; D/ X) ~6 T' c7 ~6 t) O0 x2 j* c& p      益处：与传统的拉力器下拉不同，采用手心朝上的方式握杆，可以增加对下背部肌肉以及肱二头肌和斜方肌中部的刺激。7 W6 i: L! c/ ?. Y& B: H% \4 Z
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     预备姿势：坐在拉力器下拉机的座位上，把压腿板调整到合适的位置。双臂充分伸直，握住头部上方的T型杆。掌心朝上。双手分开与肩同宽。
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6 j. ]$ l$ y. g; l2 k6 e      动作过程：收紧腹部肌肉，用背部肌肉的力量把T型杆拉向上胸部的位置。在动作过程中，肘关节应该尽可能贴近身体两侧。在动作的最低点，充分收紧背部肌肉。然后，保持对重量的控制，缓慢返回起始位置。
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