开一篇，种子的健身日记

2013-04-18

Workout Logs
Exercise Name
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4 t* L, N0 }/ d: N) R2 RLifting Logs

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4 G5 m* @0 \) J1 \8 r+ {Running
N/A
! R/ e& f$ R; I/ BCalorie :   300 CAL
Distance: 1.8 mile
* W9 A& T) G8 {! ySpeed :    --
Lap/Rep :  --
Duration : 00:35:00
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2013-04-19

Workout Logs
: i* R& M& v3 h" o# TExercise Name
1 RM
( j# K( y, I- F8 g5 @Lifting Logs

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Machine Shoulder Press
( a1 F: I$ O4 ^9 _- ^84
$ \( M; a1 u+ z- }! L* FSet 1 : 60x12
: X& T; U) J1 w7 ASet 2 : 60x12
Set 3 : 60x12
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# _& P1 A$ i& U9 ]: [& XDumbbell Shoulder Press
2 ~- C8 P" M1 K! G. F6 d( ?35
9 _% _$ C5 a; eSet 1 : 25x12
Set 2 : 25x12
Set 3 : 25x12
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5 k" q6 B/ ~% m) M- p9 WDumbbell Lateral Raise
28
Set 1 : 20x12
: ^- N1 ?: ]: S- H: r; Z7 D! SSet 2 : 20x12
- p/ M8 k; j* N7 H* SSet 3 : 20x12



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/ E5 C4 o1 u# u. YDumbbell Bent Over Delt Raise
35
" R+ b/ Q2 f0 y8 v8 ?, g$ R, ^Set 1 : 25x12
Set 2 : 25x12
Set 3 : 25x12



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Lying Machine Squat
280
Set 1 : 200x12
Set 2 : 200x12
Set 3 : 200x12
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2013-04-22

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Workout Logs
5 b; @( K' F# C  W1 v: Y* N/ x, f  SExercise Name
- w  Y& Q  N2 H. Z1 RM
Lifting Logs



/ @0 }& B5 i1 i  ^Barbell Bench Press
101.33
Set 1 : 80x8
Set 2 : 80x8
- N6 V- }9 L) r; \+ y5 {Set 3 : 80x8
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: F2 n- _& y5 W6 H$ cBarbell Incline Bench Press
92.4
4 f1 U1 q2 R3 JSet 1 : 66x12
Set 2 : 66x12
6 p; Q, z  \* R) N, t6 i2 ^. |. aSet 3 : 66x12


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' [$ \* R2 x. D2 E) o5 IMachine Incline Chest Press
: S, m2 ]6 s  `6 I84
3 r$ S9 z/ ^# y$ w1 ASet 1 : 60x12
: ~1 s7 `7 v7 ?# |Set 2 : 60x12
Set 3 : 60x12

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Cable Cross Over
. \8 Q# E! |! ^+ \! V# ]. D56
Set 1 : 40x12
& C- w# i+ Y- Y1 a3 n" O* w: }+ USet 2 : 40x12
$ X# H3 W% X3 a+ ESet 3 : 40x12

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, i0 z6 `& Z; k  T- b' A. \: h+ `Running
# t& c! G$ _* p$ X+ Y( S2 tN/A
! l# f& ^9 y3 F7 ]1 @! V$ \+ VCalorie :   --
' ?% M" h- U! ?1 j+ ^1 B7 rDistance : --
; \: c& u& e) }1 M& C/ a8 r% \Speed :    --
. i) _5 C" [$ k( ULap/Rep :  --
Duration : 00:30:00

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2013-04-23

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: w  X, `% o1 X( h2 bWorkout Logs
' ]2 g' u) N5 dExercise Name
1 RM
2 u- O4 F- E, LLifting Logs
! c( V$ j' e5 [  rEdit | Delete


  S7 N8 S% `& dRunning
N/A
Calorie :   320 CAL
  }/ V0 C' Y3 {* P. i% uDistance: 5 mile
* |& J) `6 C- g9 y4 o9 KSpeed :    --
, e2 u! l% r& z4 m  W7 u+ }Lap/Rep :  --
Duration : 00:32:00

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2013-04-24

2 a8 e, e  y* o, \/ d- F, y  XWorkout Logs
Exercise Name
1 RM
Lifting Logs
Edit | Delete

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  z+ j# w: {8 y! T6 k, j7 z6 J/ uWide Grip Lat Pulldown
: A* |( s* j" J& }154
" \" D5 l- C/ P0 X  R7 A1 I% LSet 1 : 110x12
; k, F- B, G6 \5 R. LSet 2 : 110x12
Set 3 : 110x12

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! c0 m6 b( a+ r/ n! w: fCable Seated Row
. e; O/ v& e5 x- Z* F135
2 T6 Y4 G" ]# P: q$ s# dSet 1 : 90x15
Set 2 : 90x15
- h; w1 N1 h1 q8 R+ P, k% @# D6 aSet 3 : 90x15
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8 L1 E0 t5 a/ K- IBarbell Deadlift
' d9 X2 q% ^+ S; H146.66
Set 1 : 110x10
6 p! D* U9 m# x( h* f. ZSet 2 : 110x8
Set 3 : 110x8

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$ V- D& M1 u/ R/ W8 z# W7 DBarbell Bent Over Row
" H& W& F2 U( ]) b3 Z! y' j, x90
7 U& n; o1 A; Y% y8 kSet 1 : 60x12
% k/ @# B# Z& }6 TSet 2 : 60x15
1 x$ g7 R: w8 R0 H6 JSet 3 : 60x15

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* m# u0 O: B( r. C/ A+ w/ r! yOne Arm Dumbbell Row
49
  s( v  d9 [/ ?" E  s2 sSet 1 : 35x12
% T0 m. c* e2 p& xSet 2 : 35x12
2 g5 Z: O+ Z: N' x5 O& SSet 3 : 35x12
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Running
7 B- c- n# W3 d- E/ W$ nN/A
. ?6 R  D1 v! O+ h) T$ pCalorie :   150 CAL
( w& h: u& W) y* ^8 i9 i2 o0 G9 tDistance : --
7 F% p* e0 B' B; I; F- ZSpeed :    --
Lap/Rep :  --
Duration : 00:20:00
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2013-04-25

Workout Logs
: g# Z, R- @3 ?( Y5 mExercise Name
1 RM
Lifting Logs

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: }# S3 L- L: J: o/ a# I) gRunning
N/A
& U- Y) d: E$ {  @3 |( O% OCalorie :   300 CAL
# x4 U# d& d; l* @% a2 v" i1 iDistance: 2.5 mile
% _, u# L/ T* X) G' ]" CSpeed :    8 mph
Lap/Rep :  --
, ~3 M+ k# _$ I* FDuration : 00:30:00
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Triceps Pushdown V-Bar
84
Set 1 : 60x12
1 P7 [2 N6 v0 DSet 2 : 60x12
, u& Z* P! p* d8 @Set 3 : 60x12

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2013-05-02

Workout Logs
Exercise Name
2 q- O0 z7 m* V, \( L) U1 p1 RM
2 b' `$ t8 Q/ ^- i# C2 \$ dLifting Logs


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Smith Machine Bench Press
# D  U$ h: l; R9 V146.66
+ y: D9 V5 l# r: R/ {" LSet 1 : 110x10
Set 2 : 110x10
Set 3 : 110x8
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Barbell Incline Bench Press
92.4
Set 1 : 66x12
9 }) h% y) B  LSet 2 : 66x10
Set 3 : 66x10



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! M, p- {# M% oCable Triceps Pushdown
70
6 C2 i/ x! \; }. Q9 |: eSet 1 : 50x12
Set 2 : 50x12
$ B- O) f, J0 h6 d, T$ t2 y: C  \Set 3 : 50x12

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$ [# _' S3 ^  C6 Z- m& `/ `: \Cable Cross Over
70
Set 1 : 50x12
2 H; O8 T0 f  TSet 2 : 50x12
Set 3 : 50x12

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3 b$ A$ L$ g1 u8 `Dumbbell Bench Press
+ p# k1 h! z* W- z56
+ U; j6 [- d# C0 q. e6 _1 ASet 1 : 30x12
$ P7 p2 d$ B& j/ b6 o# a7 T& nSet 2 : 40x12
$ `+ w# X  y) Q* R) v7 WSet 3 : 40x12
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2013-05-03

, L! \5 G1 x4 h$ Z, V7 FWorkout Logs
  D, t; F3 u5 h- M* h2 s% W3 f4 z) l  YExercise Name
1 RM
Lifting Logs
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Wide Grip Lat Pulldown
154
7 w/ o! E5 _: h: w2 U; Z/ V% H9 M+ K! TSet 1 : 110x12
( Q5 I$ N$ R7 C& U# SSet 2 : 110x12
5 V- e* [+ L' k0 P3 P3 TSet 3 : 110x12

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Barbell Bent Over Row
84
1 a2 f3 x0 E! ^) u+ |4 F  D0 h- oSet 1 : 60x12
1 h5 E. T4 K" L; _Set 2 : 60x12
Set 3 : 60x12


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7 ]- [; N! z2 ~+ [; n% \5 \Machine Shoulder Press
84
Set 1 : 60x12
Set 2 : 60x12
& d/ a# d" B* oSet 3 : 60x12
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Dumbbell Shoulder Press
9 I# L) t6 i  }35
Set 1 : 25x12
Set 2 : 25x12
- D: N  D" }' N. MSet 3 : 25x12
3 q& h$ l3 |- B  x


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Ab Crunch Machine
140
& @9 P+ Y' a' R% ~/ wSet 1 : 100x12
Set 2 : 100x12
2 m0 R1 k+ F4 X' C. u. w+ ^Set 3 : 100x12
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$ S8 X6 ]; |" m3 q( X3 fRunning
* o$ c7 }0 n* a2 O; iN/A
. G5 T+ M4 a6 J' U% `/ mCalorie :   100 CAL
2 _& t+ m5 ^. V3 O1 H7 g- Q  M+ ?Distance: 0.3 mile
Speed :    6 mph
Lap/Rep :  --
! F: g: m, g' o) ]' f1 XDuration : 00:10:00


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2013-05-07Workout Logs
Exercise Name
7 c& q1 U) _2 T- ^1 RM
Lifting Logs
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' [7 s" i* j/ H/ eBarbell Bench Press
( ~9 Y& t7 l2 b* G+ m5 g1 y) [5 ]
139.33
1 g4 ?" Q' \' M* @9 ASet 1 : 110x8
5 }2 e+ L  c$ q+ I% y4 y$ eSet 2 : 110x5
& ~* E) j* ~8 _+ e- DSet 3 : 110x5

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Barbell Incline Bench Press
! U# _0 G, P! Q4 z# f123.19
* y4 `; l/ t0 ~2 L0 xSet 1 : 88x12
Set 2 : 88x10
Set 3 : 88x8
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+ L( b- O8 A7 }Dumbbell Bench Press
70
2 E- {6 C4 G, G& MSet 1 : 50x12
/ _1 c8 K: w: b' ~% i+ fSet 2 : 50x10
Set 3 : 50x10




Cable Cross Over
56
* x9 H7 |4 M6 G* xSet 1 : 40x12
Set 2 : 40x12
Set 3 : 40x12



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Running
N/A
+ F, Q! s; L& g3 OCalorie :   230 CAL
Distance: 0.18 mile
; V- a0 h- O& T6 E. ^* VSpeed :    --
Lap/Rep :  --
8 _( d! S3 j( yDuration : 00:18:00



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2013-05-08

; [+ z# G' @- n3 KWorkout Logs
2 |! r+ ~  w' O, a7 M% _Exercise Name
1 RM
Lifting Logs
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Wide Grip Lat Pulldown
154
5 g* ?$ }" J9 J! G/ s( o& gSet 1 : 110x12
Set 2 : 120x8
% K: z8 g: @% WSet 3 : 120x8
2 o7 P* G9 i5 F8 M( D5 N4 M! b



* b0 ^2 K: |  D1 fBarbell Bent Over Row
90
Set 1 : 60x15
Set 2 : 60x15
Set 3 : 60x15
/ V7 x% K/ q- J9 h2 K2 F, ?, O


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Barbell Deadlift
# H) Z7 j+ Z# r: X2 i& p/ D146.66
9 z8 Y) \3 u6 p8 P* b% u9 }Set 1 : 110x10
Set 2 : 110x8
Set 3 : 110x8
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Cable Seated Row
! `0 }; X. T2 F4 P125.99
Set 1 : 90x12
Set 2 : 90x12
Set 3 : 90x12
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1 `0 V4 R$ N, aIndoor Cycling
2 K5 @: I( c3 x# Y7 Z  V# ~- ?/ ZN/A
. r- ^$ |* l' a) P9 s: U$ z& GCalorie :   262 CAL
" B0 I. n7 K! D2 Q8 EDistance: 3.87 mile
' X  ^, a& p7 N3 R* z6 [Speed :    90 mph
  k1 S. J3 r, g# `4 q& KLap/Rep :  --
1 i( P( I5 c) XDuration : 00:22:00



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