开一篇，种子的健身日记

跑步30分钟。速度比较慢，差不多3km

Workout Logs : 2012-11-28

Exercise Name 1 RM Lifting Logs Wide-Grip Lat Pulldown 154 90x12,110x12,110x10 Cable Seated Row 125.99 90x12,90x12,90x12 Barbell Deadlift 186.66 90x12,140x10,140x8 Dumbbell Concentration Curls 70 50x12,50x12,50x12 Alternate Hammer Curl 35 25x12,25x12,25x12

Workout Logs : 2012-11-30

Exercise Name 1 RM Lifting Logs Smith Machine Overhead Shoulder Press 98 50x12,70x12,70x12 Dumbbell Shoulder Press 35 25x12,25x12,25x12 Dumbbell Lateral Raise 28 20x12,20x12,20x12 Barbell Shrug 112 80x12,80x12,80x12 Smith Machine Squat 224 160x12,160x12,160x12 Lying Leg Curls 251.99 180x12,180x12,180x12 Seated Leg Curl 112 80x12,80x12,80x12 Bent Over Low Pulley Side Lateral 56 40x12,40x12,40x12

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Workout Logs : 2012-12-03

Exercise Name 1 RM Lifting Logs Barbell Bench Press 92.4 66x12,66x12,66x10 Smith Machine Bench Press 131.6 94x12,94x12,94x10 Dumbbell Bench Press 66.66 50x10,50x10,45x10 Smith Machine Incline Bench Press 92.4 66x12,66x12,66x12 Dumbbell Incline Bench Press 49 35x12,35x12,35x12 Cable Cross Over 49 35x12,35x12,35x12 Dumbbell Fly 35 25x12,20x12,20x12

Workout Logs : 2012-12-05

Exercise Name 1 RM Lifting Logs   Wide-Grip Lat Pulldown                                                 168                                        Set 1: 100x15 Set 2: 120x12 * ?1 a7 e0 \* Q/ `Set 3: 120x12   Cable Seated Row                                                 154                                        Set 1: 80x12 7 m- @- |' R- ]% I& wSet 2: 100x12 Set 3: 110x12 5 y/ ~, b$ G3 w" L, f    Barbell Deadlift                                                   123.19                                        Set 1: 88x12 Set 2: 88x12 * j+ y2 e& ]) F& c2 uSet 3: 88x12 Barbell Bent Over Row                                                 117.33                                        Set 1: 88x10 Set 2: 88x10 3 @- t. r4 C; oSet 3: 88x10 One-Arm Dumbell Row                                                   42                                        Set 1: 30x12 - Z1 z& P8 h- Z3 {Set 2: 30x12 : U3 L, r: Q9 H& u% a* N" @Set 3: 30x12 3 |# D/ A  \8 ]' V

Workout Logs : 2012-12-06

Exercise Name 1 RM Lifting Logs Running N/A Calorie:   380 CAL Distance: 4 mile ) {7 c9 t9 |! H' q. oSpeed:    -- # C2 g( G* l6 u6 W) {7 P7 m0 D* yLap/Rep:  -- 0 [8 g7 Q# I% h/ D0 Q7 ]Duration: 00:30:00 Triceps Pushdown - Rope 56 Set 1: 30x12 Set 2: 40x12 Set 3: 40x12 Tricep Dumbbell Kickback 35 Set 1: 25x12 * a% x9 z: u3 l% E8 m5 r. p1 }Set 2: 25x12 . s' x: J2 U: ~Set 3: 25x12 One-Arm Dumbell Row 35 Set 1: 25x12 5 ~* b9 n7 n3 q$ R9 v1 ISet 2: 25x12 Set 3: 25x12

支持楼主，坚持才能胜利

Workout Logs : 2012-12-07

Exercise Name 1 RM Lifting Logs Smith Machine Overhead Shoulder Press 70 Set 1: 50x12 ( U% v# p" k2 ~% [, I8 A# R7 aSet 2: 50x12 Set 3: 50x12 & i& ?! J, }7 Q4 x Dumbbell Shoulder Press 35 Set 1: 25x12 Set 2: 25x12 . Z7 x6 J9 {7 p* c! A' CSet 3: 25x12 2 e( S; L& C" U; I7 F Machine Shoulder Press 42 Set 1: 30x12 Set 2: 30x12 : ?/ |5 t6 m$ F4 l! ~8 USet 3: 30x12 Smith Machine Squat 196 Set 1: 140x12 Set 2: 140x12 " j. O4 n# r8 T# h- r+ lSet 3: 140x12 : a- O, Y8 v+ F- M+ e Dumbbell Lateral Raise 35 Set 1: 25x12 Set 2: 25x12 , f3 A% ^* S8 L; k+ v# ^- BSet 3: 25x12 % K! d% p" u2 m# m Bradford Rocky Press 46.2 Set 1: 33x12 8 U9 p1 C9 c5 T/ JSet 2: 33x12 Set 3: 33x12 Barbell Shrug 84 Set 1: 60x12 8 {0 x5 q+ d$ J1 S$ V8 _Set 2: 60x12 * Q) t5 }6 d8 |3 S+ KSet 3: 60x12

锻炼日志:2012-12-10

运动的名字 1 RM 起重日志 # i6 l, u8 x% J8 K) [# m4 ~$ v  U) k 卧推机 154 第一组:110 x12 第二组:110 x12 设置3:110 x10 6 H6 d4 f+ B8 ^9 z * d9 Z: S) L; D. r  U/ Q 杠铃卧推 123.19 第一组:88 x12 6 P7 U, p; W0 y" X  O第二组:88 x10 设置3:88 x10 杠铃斜上卧推 70 第一组:50 x12 第二组:50 x12 设置3:50 x10 # e- _" A; I: [5 P/ A9 F1 | 7 l# C6 g; n( |0 Y6 |) U* _* A$ S2 G 哑铃斜上卧推 35 第一组:25 x12 第二组:25 x12 设置3:25 x12   z) J" L1 ~% _' X; M ' w: I; v: I; }3 T, S Cable Cross Over 42 第一组:30 x12 第二组:30 x12 设置3:30 x12 " j% ?- i+ c, d8 W

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Workout Logs : 2012-12-12

Exercise Name 1 RM Lifting Logs Wide-Grip Lat Pulldown 154 Set 1: 110x12 Set 2: 110x12 ( Q! @6 W( J3 V9 OSet 3: 110x12 . p" V' n; j/ A# J% w Cable Seated Row 125.99 Set 1: 90x12 $ K4 f' j# W8 ~* c3 @# h' y4 hSet 2: 90x12 6 _' d: m! k5 T9 ~Set 3: 90x12 / ?; ?* }. k6 L* G" w- T Dumbbell Concentration Curls 42 Set 1: 30x12 : u: L& u3 E4 P" E4 c# A3 }Set 2: 30x12 Set 3: 30x12 : M8 |  p! F+ Y 0 B; d2 r1 t1 @( [$ y) E; }

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