开一篇，种子的健身日记

今天健身房的跑步机抽风，换了三台跑步机，卡停了4次~快被气死了，断断续续的跑了有25分钟。200Cal左右吧~

2013-05-28

Workout Logs
Exercise Name
$ O" y/ e1 v  j& s' S9 x  G7 ~8 Y' |1 RM
; C3 |6 d5 c8 @0 {9 uLifting Logs
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2 _+ M/ R7 i7 t1 m$ {
Running
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Calorie :   300 CAL
2 p3 o/ F7 ^0 p- E2 @5 M. b& l) ]Distance : --
Speed :    --
Lap/Rep :  --
Duration : 00:25:00
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2013-05-29

Workout Logs
Exercise Name
1 RM
; @5 {- k$ ]$ I5 U) V4 }Lifting Logs
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7 W+ q* {/ T6 [

Barbell Deadlift
( x8 t  H( N3 ~0 {196.33
6 V# b  i) B, U$ Y% o$ S4 d( |, mSet 1 : 88x12
Set 2 : 155x8
Set 3 : 155x8



. n3 M( w* k' U$ y/ I
) S! N* W9 b# P$ P3 pBarbell Bent Over Row
102.66
Set 1 : 77x10
; d, h. r3 a. j) q: H6 w' i7 WSet 2 : 60x12
9 T8 a0 v' ^( H+ m# t  eSet 3 : 60x12
4 ]8 o' n& X& y' K
7 U& x, Q2 q6 D+ [. s" Z
+ v3 o; f# V3 ^0 X
0 m% H- t  \) X) n6 q% v. ?
Wide Grip Lat Pulldown
154
2 c9 R& P: r8 o. ySet 1 : 110x12
! v7 l0 i2 z$ U* l$ BSet 2 : 110x12
" ^4 k% Q# g; L- G# U# n4 w; k* ^Set 3 : 110x12
- s% ~) c  z6 X$ m4 b+ k2 D# d



Cable Seated Row
4 U: @4 O  b* F, R2 m' N125.99
Set 1 : 90x12
6 B: d% C, V3 s# P+ v( X% m6 o' {Set 2 : 90x12
1 M6 v) w8 n5 E6 f+ U$ }0 wSet 3 : 90x12

' v4 V  ~8 {4 i  ^* r! N/ u


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2013-05-30

Exercise Name
1 RM
Lifting Logs

& M4 h" O4 I1 X1 p

3 B1 F8 M6 f' E# o% L  eRunning
# Z; v! G; G8 c5 K0 eN/A
* P7 [( g8 W  p# w6 e; ?Calorie :   300 CAL
Distance : --
& ?3 q, ?4 X. H+ [0 a- L) O4 cSpeed :    8 mph
Lap/Rep :  --
Duration : 00:25:00
. S% f9 ^- a/ B4 Z( Z0 H8 g



Dumbbell Alternate Bicep Curl
35
Set 1 : 25x12
4 V% o+ M: i7 F+ s9 kSet 2 : 25x12
0 W; b2 I) t. Y. [* RSet 3 : 25x12

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2013-06-03

! k5 ]/ ~- G9 j/ F! T5 PWorkout Logs
Exercise Name
1 RM
Lifting Logs

: U. }( Q* O" `+ P
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Barbell Bench Press
114
! H2 @* W1 |; w! d- W9 c1 ?Set 1 : 70x12
( F. v/ n3 @. p7 o6 r- d( X; i2 SSet 2 : 90x8
! d4 ~2 C' H( QSet 3 : 90x8

3 w7 q; v$ J! y- X( W; w9 k
1 }' n  z3 Y3 A' j

6 `: \! K: @3 V5 DSmith Machine Incline Bench Press
0 }2 @5 i% Z: t: T, ^4 Y: E195.06
9 d+ s3 @+ G+ u/ J! G$ VSet 1 : 88x12
Set 2 : 154x8
Set 3 : 154x8
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2 G+ ]' a' L  u: T8 \' f  c

Cable Cross Over
4 T8 I5 {8 h3 e) m84
Set 1 : 60x12
) E) w! N: h; T0 O6 b( H! iSet 2 : 50x12
Set 3 : 50x12

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, g' {/ b' l4 P# T( M1 ?# Q5 y+ e
& _7 K2 z& r; l' i( T  }$ |Dumbbell Bench Press
" [6 E2 _$ {9 V2 B; I60
3 k0 r$ u0 j! v" \; L3 t6 \Set 1 : 40x12
Set 2 : 40x12
# e# C- x6 r* NSet 3 : 45x10
. V" ^$ A1 L- |
9 F, i2 B7 a- ^3 u$ L

) p5 K1 F: C+ T. y; t' }
Dumbbell Incline Bench Press
* t( M3 C7 q' T3 Z56
Set 1 : 40x12
6 e0 s* S  M' |7 }" J* WSet 2 : 40x12
Set 3 : 40x12

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1 S- R2 l  _3 b: a& _' q+ @
# ]: N; [) g9 d; Y% uRunning
! B, o8 Y- Q5 G% HN/A
2 w& v  k& c6 m* @3 }8 QCalorie :   400 CAL
Distance : --
Speed :    --
9 @; J+ p# n8 ?% @% i( G9 u8 cLap/Rep :  --
" r/ y& R( u. c, b9 ^3 gDuration : 00:25:00

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8 @( E% S2 x0 C6 m


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2013-06-05

Workout Logs
* D) I7 q. {9 fExercise Name
1 RM
Lifting Logs



Wide Grip Lat Pulldown
140
Set 1 : 100x12
3 v+ a2 K  R& O) l& S6 y* \Set 2 : 100x12
# a2 i- Z/ H7 g& ZSet 3 : 100x12

% J5 O3 k6 ~9 }! `# u% L

0 N9 N8 y7 \; a) ]( M! y
6 _; {* l4 Y& D- ^( qBarbell Deadlift
5 J) \; [% {2 ^2 W% m! |/ D, P+ z193.6
Set 1 : 110x10
Set 2 : 176x3
" j9 ?4 k+ E* y) ISet 3 : 176x3
- M  m0 X' c, y1 _Set 4 : 110x8

/ D; F  z( T' A


Barbell Bent Over Row
0 J# m4 D3 L* }# R! r- I# b90
Set 1 : 60x15
/ \2 G5 e; g9 O; K6 ?2 ^: O, ySet 2 : 60x15
Set 3 : 60x15
3 s& `, ]- O* w+ c: K


; Q4 t& m+ r+ x. @: I# b" U
Cable Seated Row
9 y* S0 g+ t, F0 _6 t140
Set 1 : 100x12
Set 2 : 100x12
. o3 ~, Q) A2 m' |, f7 ?8 D4 QSet 3 : 100x12

$ {8 H( C9 c# S
9 O! c2 T. B0 i6 L: d$ b0 a5 ]3 Z6 X

2 {. o7 U- n; P# JJump Rope
N/A
Calorie :   100 CAL
Distance : --
' j+ X1 Q6 a5 k+ B1 h( g+ ^7 pSpeed :    --
: i: W$ t) O3 _; @Lap/Rep :  --
# Z, c3 {& L' D. l& iDuration : --
3 k: j! C4 d( d  _4 P& P: b) g
+ t& a2 O4 e" Z0 I


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2013-06-06

, S% M4 a6 y1 A5 v0 xWorkout Logs
Exercise Name
1 RM
Lifting Logs
' ^3 r! q6 @! m/ @/ k$ H
" R- H( y; `8 H* U

, U5 J4 ~( ~  |7 fRunning
N/A
# R4 J  `( y' ?5 F% ]6 H$ YCalorie :   300 CAL
Distance : --
Speed :    --
Lap/Rep :  --
3 L! P& ]* `' s2 g3 n! RDuration : 00:25:00

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: t7 d' m1 ]4 U8 s

8 `6 y+ p5 o# ?# J$ s+ Y

2013-06-07

Workout Logs
! X9 K" g+ r% B: \; |4 hExercise Name
- M1 V1 D2 a2 c$ ~4 Q* [* o- d1 RM
& M+ D) a+ |: p# ZLifting Logs

& s! v' x, t$ Y" e, q
- Y$ H3 x3 o" `7 v4 _. U
Dumbbell Shoulder Press
! K; D# d! j1 t$ @49
Set 1 : 35x12
; {5 l/ m5 K0 B2 i8 f" n) T# m8 eSet 2 : 35x12
: c& d5 L/ N7 d- S5 cSet 3 : 35x12
4 \) k2 I* T! }3 J
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7 t+ e: \% i; J. E- ?
, Z4 ]5 v, E, t$ p! i) O7 [6 j$ }Dumbbell Lateral Raise
30
. J6 n  C; i' ?# _. n/ A3 \Set 1 : 20x15
- W5 k) t. {- FSet 2 : 15x15
Set 3 : 15x15


1 k" R, T3 e' h1 Y6 [  X8 |! F
* o% s" K* n! c7 A7 w' [, \
; A% E9 K0 I( y6 s" E( J6 J. J- cSmith Machine Overhead Shoulder Press
  T/ o/ R: I% ^9 ~123.19
Set 1 : 88x12
8 d! ]$ L1 V8 B$ u' ]% ^- c+ SSet 2 : 88x12
Set 3 : 88x12
8 h3 E; u. \- i0 {2 \
7 V; R; L$ d- L2 K' x+ ?

, ~; w1 S# T* r! b. k
" W) x! i  _" v8 Y  dDumbbell Bent Over Delt Raise
35
Set 1 : 25x12
- h. M1 r, l9 c7 C" d2 `Set 2 : 25x12
Set 3 : 25x12
* r5 B  \1 Z; l1 o" I

1 m& `* q& z3 \# A

Lying Machine Squat
) `' N) R6 g: G' I210
Set 1 : 150x12
Set 2 : 150x12
+ I" b( j1 S- R' A6 fSet 3 : 150x12
: A5 Z6 L% E; E# B) Q& E, A# m8 f& C
' F; E" ~  t; a& c. ~
0 K4 o0 T3 y: M4 Q* x
8 F6 W% C  B4 s- D5 l
8 |  r& s2 w5 R0 d- r7 `Bent Over Low Pulley Side Lateral
49
Set 1 : 35x12
2 c' X& o6 n; w( vSet 2 : 35x12
# q2 t; s4 j6 W  Y! G: i- b+ i" r! wSet 3 : 35x12

6 {) {; ~; b1 {. n! t" a

# n$ @- l& V9 R1 Z
Ab Crunch Machine
140
2 c. R7 Z1 V& ESet 1 : 100x12
Set 2 : 100x12
/ V# D. A4 A8 c% Y. ]) LSet 3 : 100x12
: }* u; a6 `6 a2 x  Y
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2013-06-08

1 E7 g  d5 s/ Y9 i, }' V; e) WWorkout Logs
9 F% O* S; Z2 f' ~! YExercise Name
1 RM
Lifting Logs
- y0 |3 E/ {1 v$ U1 ^/ l
5 M% q1 y4 E% W' v

Barbell Bench Press
140
8 h$ ^' ~; R& ~) u! M4 eSet 1 : 90x12
Set 2 : 100x12
Set 3 : 100x12
. x* p. {/ M) m7 f! |6 x

9 ?# S: b0 e7 g. h

Machine Incline Chest Press
4 j5 u, o; w4 ^& w5 Q112
+ c: _& A& T1 J! I1 pSet 1 : 60x12
% X9 I6 C: v: q# W+ X8 R; jSet 2 : 60x12
Set 3 : 80x12


# z0 F$ ~' Q5 r0 t& V
# P! C8 k5 C) `, I- ~& Q( U9 n! u9 s
Running
N/A
; ~% g) |9 x& b0 BCalorie :   270 CAL
Distance: 2.6 mile
Speed :    --
Lap/Rep :  --
Duration : 00:25:00
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2013-06-13

+ s$ W$ F' w; w! oWorkout Logs
Exercise Name
2 `; g' \# h6 T& X/ y. Y1 RM
+ y; D) W& x& x- lLifting Logs



  z+ M) a0 ^# F& \. a* u* [. uDumbbell Incline Bench Press
' ^  ~; I; a. A- O+ l1 @49
Set 1 : 35x12
0 w# H' L+ I5 E! Z3 M  aSet 2 : 35x12
Set 3 : 35x12
+ c. a3 l7 l) H. ?3 ?
! ]& b! a( g$ b( |/ B' w1 k( V


Wide Grip Lat Pulldown
140
Set 1 : 100x12
  ^4 Z. _  u% D" `$ k5 i' WSet 2 : 100x12
Set 3 : 100x12
1 K* i6 Z. J4 V8 E



& k" l! w3 p6 B6 ]$ s1 L0 ~' T* {Indoor Cycling
$ w' c: l4 P5 S2 V! K* K3 M% M7 iN/A
) `2 n3 W( @" DCalorie :   470 CAL
Distance: 11.7 mile
1 q( Z  x# ^" n" \" F8 R. a1 j4 hSpeed :    --
Lap/Rep :  --
/ P) I0 Z+ l! F; i  I3 JDuration : 00:37:00
; L; l. J$ s* d; K$ j: t



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2013-06-14

Workout Logs
# z2 f" R, k/ T' k+ ~4 V3 \! ZExercise Name
1 RM
Lifting Logs

- A. Y7 j" Z1 h

Dumbbell Shoulder Press
' J3 _4 {: q4 h6 w# L: F3 o6 o56
" [  z0 g5 q0 l" n7 GSet 1 : 25x15
% ?- R3 b% u2 sSet 2 : 35x15
Set 3 : 40x12
8 z0 G% L* z- W& J% L1 K# |: l$ \" L# J
! a: s1 w* Q7 d, V9 j: z$ U% L
1 {& d# `) \+ s$ Z/ x
8 U2 T( s( r/ {
Lying Machine Squat
210
5 S' q- {+ Z7 Y$ H9 CSet 1 : 150x12
Set 2 : 150x12
Set 3 : 150x12




Thigh Adductor
  ?% t; o, A7 A' F84
4 f. h( k- w. P! o; z" a- v1 SSet 1 : 40x12
Set 2 : 60x12
- e3 B# l% F( e" j2 NSet 3 : 60x12
1 ^" n5 B$ ]- H/ ^* O


9 ]; L9 S7 c6 `! L0 k1 F
Dumbbell Bent Over Delt Raise
7 _: E* ~4 z" ]$ U3 F49
Set 1 : 35x12
8 s; |; j! s( I% L4 VSet 2 : 35x12
Set 3 : 35x12
0 n$ [0 s8 k/ _$ A) n7 W4 Y
7 ^$ [6 v# S# E
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