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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
& M- k6 C+ d' s( o& M  IDistance: 4.5 mile
, i1 C: x9 x7 l* j1 F6 k5 n$ d5 TSpeed:    --
4 k0 s4 p: b6 ~- p& m6 Q: ALap/Rep:  --
6 Q+ P; a# Q( h" P/ lDuration: 00:35:00
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Workout Logs : 2013-01-08
Exercise Name1 RMLifting Logs
Wide-Grip Lat Pulldown152Set 1: 100x12
) c  W% J0 ~( ], G5 W8 D0 K1 DSet 2: 120x8" X8 v- B+ M- T* U- S
Set 3: 120x8
  U0 T! n; Q( U3 R1 V# T1 N7 k. H
  y& u% P# `! Y! z9 `2 j) v
Barbell Deadlift154Set 1: 110x123 N4 D( F! K* @5 e, J  ^' R% a; |
Set 2: 110x12, r" M2 r5 M. a7 a1 z+ f+ S
Set 3: 110x12. {, [7 N( P; y- Z* |

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Barbell Deadlift154Set 1: 110x12
2 G% ]# E/ m# a: @Set 2: 110x12
5 t; P- a  y6 J9 t' X1 ~" q0 JSet 3: 110x12110x12+ n% d  F; [2 P/ q, p! u
Set 4: 110x12
8 n6 Q: E+ k# B' }4 L) u, _) HSet 5: 110x12# W+ M4 n% ?6 I. b- ?+ O

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Bicep Curl Machine70Set 1: 50x12
! q; s/ W) P1 u' x- J4 gSet 2: 50x12' K  j7 g/ g# w# T' a
Set 3: 50x10
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Triceps Pushdown - Rope112Set 1: 80x12
0 T% y( k- n. @6 G5 X- `Set 2: 80x12( {1 h7 d# C% _1 `' F
Set 3: 80x12" a8 h( k, `1 _# [: ~0 e4 ?+ h$ m

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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
$ o6 u* w; `4 C* N* ?& h: }5 PDistance: 2.5 mile
. {. K  ]' d1 B- ?* WSpeed:    --
" V, A% G9 ?* YLap/Rep:  --
6 P. [& P( ^0 r& ODuration: 00:38:008 L5 `: W" S1 n0 g" n

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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
, f3 C% s9 l  O9 s" M  q/ ?Set 2: 45x12
/ B' R% ^9 d0 {% |) P6 i9 PSet 3: 45x10) Q! t8 [2 L6 N# K2 U% }0 Q8 f+ T

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Smith Machine Bench Press154Set 1: 110x12
8 n$ Y" l8 H+ lSet 2: 110x10% J8 c8 u* _8 z2 T, |
Set 3: 110x8# \# G- {& C, |

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Dumbbell Fly35Set 1: 25x12( K' G+ q. Q' o' f
Set 2: 25x12$ E5 T0 p& y0 ]" H
Set 3: 25x12
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Cable Cross Over49Set 1: 35x12
+ v" ]7 R$ m; x* f$ a; E1 T- s" dSet 2: 35x12
  ~% D2 q1 M  Z0 U- X/ TSet 3: 35x12  \( ^: r% p0 M* ]# B  A! f9 W
6 Y  P7 Y4 E4 S0 V+ H  K0 ?- u
Machine Incline Chest Press84Set 1: 60x12
! S# [$ Q5 r' u; n9 I. FSet 2: 60x12. G& a  ~1 t% t7 R- j' t  K5 _+ I# j2 l+ t
Set 3: 60x12
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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
, `5 ~7 \% `) g& k$ v" EDistance: 2.5 mile3 C% `3 M3 M) {  L' \- l' _
Speed:    --
7 [" m' c% P0 g1 X$ ZLap/Rep:  --  k# I5 U6 K7 a
Duration: 00:35:00
8 q# r5 F7 S! Y/ i) A7 b
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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; q8 p$ i  i6 l1 i
Set 2: 110x12
  g% X: A! {4 Y3 j8 WSet 3: 110x12
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& q% x* A$ j. _8 `- Z
Cable Seated Row125.99Set 1: 90x12
( e) y' H" d5 p. G1 H  ~Set 2: 90x12( b0 M8 [% y: Z6 v& b. D7 }  n
Set 3: 90x125 ]. \- `/ r8 S0 k9 |6 d( C

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Barbell Bent Over Row99.99Set 1: 60x209 n, A. U! Y5 ?7 D; c( M- G8 H
Set 2: 60x15
0 o+ ?. O/ z. D% PSet 3: 60x15
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Barbell Deadlift179.66Set 1: 88x12
1 E( Q; ~2 t1 T( |Set 2: 154x5- L  u2 [) g8 ~0 ~. w& ?
Set 3: 154x5! {9 {3 a! E8 S+ p. _% _! {

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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: 80x12! A+ q1 Y/ ^+ q6 ?
Set 2: 80x12) E$ M( A8 X8 L$ R
Set 3: 80x12
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Dumbbell Bench Press49Set 1: 35x12
: K% m) [, y/ I( \Set 2: 35x12$ k) o( ^; `! B* ?# e& T5 L
Set 3: 35x128 t6 X# |' [& N" {- S) j4 |
/ t/ p2 ?' C7 m% J6 K- B! y6 g# h3 r9 @
Cable Cross Over42Set 1: 30x12( A1 H) @- v/ a. k. m
Set 2: 30x128 b& A% F/ T- Y) z* |: ]" Q. y# y6 h- k
Set 3: 30x12' v7 I; B* M* V% \

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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! w/ q7 ?+ |" b; e, i( T
Distance: 1.55 mile
4 [0 f3 J; B. G8 m1 P3 x8 A9 tSpeed:    8 mph
$ i. P) k! C4 ?5 n' oLap/Rep:  6 Laps/Reps
$ l: I  r3 J! K# x" g) A% LDuration: 00:25:00. f( M; Y9 A1 S# Z1 @

( s3 d. N6 P, L% I0 E' z9 o4 j4 m
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 楼主| 种子 发表于 2013-1-23 16:36 | 显示全部楼层
2013-01-23
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Workout Logs :
Exercise Name1 RMLifting Logs
Wide-Grip Lat Pulldown140Set 1: 100x12
. j  C2 g* v9 K) p& U% ZSet 2: 100x12
- u8 s: V* e( X4 i+ v# mSet 3: 100x126 \! K$ Z. q% f. w- E

! }8 m' R/ O1 S' Q
Cable Seated Row140Set 1: 100x12# L, c# ~: W& X* V9 U7 A$ D4 X
Set 2: 100x12
$ f8 O: x& N4 \Set 3: 100x121 N# v6 a" S: U0 S! C

1 N, L/ P  a0 t9 [
Barbell Deadlift123.19Set 1: 88x12
/ E7 B' h+ B5 @; bSet 2: 88x12
$ G$ }; \- }8 ?7 C+ s) L* I/ TSet 3: 88x12
1 y8 U+ x, f* `: D# `
" e' |* G9 u8 B4 R0 h, ~. ]& f
Barbell Bent Over Row90Set 1: 60x15
% U5 x$ ]' G9 S$ b# y# |Set 2: 60x15( W% @- C, k, a/ |# @
Set 3: 60x15" L$ t$ C; m2 j" ^2 N

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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" A0 `5 j: k: W/ s/ k$ |) {' C
Set 2: 100x12
/ n6 v- L: h5 d$ [5 y9 FSet 3: 100x127 {0 f% e* J" w0 s5 g( K

. R9 v% X( g! d+ u6 z. O+ n
Smith Machine Incline Bench Press133.33Set 1: 100x10; f, m' B( W# L0 `
Set 2: 100x8
/ Y9 n2 F' S+ \- q, i2 MSet 3: 100x85 H2 ~7 i3 Z8 c# O8 D* ~! r
6 m# g/ _3 d: e
Dumbbell Bench Press62.99Set 1: 45x12( R+ s% B2 E1 a8 K: o( z
Set 2: 45x12
1 w7 H) Q4 P! p7 N* d! ]Set 3: 45x12
$ e* s" X5 {( X. G* w

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Cable Cross Over49Set 1: 35x12! g/ g, h1 K( g, E
Set 2: 35x12
( c: B. n2 ^4 c9 c3 [Set 3: 35x12/ F* N+ ~6 N6 U  V5 a  m

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8 b4 v% Y5 q7 G4 v# w, K; ~- x4 @

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2013-01-29
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Workout Logs :
Exercise Name1 RMLifting Logs
RunningN/ACalorie:   300 CAL9 W, |- V8 {+ g% J- X+ B# C7 U
Distance: 2.23 mile# Z& m4 N% j; ^
Speed:    8 mph
  H& D2 h& Y2 Q/ R( ^Lap/Rep:  8 Laps/Reps- r- Y' g; Y! S- k
Duration: 00:30:00
9 B) B/ r: s- g/ @# I& q; L		2 s% ]) t+ L0 L$ R

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 楼主| 种子 发表于 2013-1-30 14:01 | 显示全部楼层
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2013-01-30

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Workout Logs :
Exercise Name1 RMLifting Logs
Wide-Grip Lat Pulldown62.99Set 1: 45x125 W* u% u! B8 z& \. t) w+ d$ V% q
Set 2: 41x12' I! M% E# X" W" C+ @$ `( N
Set 3: 41x12
8 F! x7 ]( ?0 i' D; O
3 n* Y+ X6 i  ], a9 A7 z2 t$ |
Barbell Deadlift140Set 1: 100x126 |. a6 p) i6 V2 o
Set 2: 100x12
( ]/ e2 U/ ^" G& E& ^: ^Set 3: 100x10) O% }1 l/ R8 g8 c

4 [. \& I( P7 V2 K
Cable Seated Row49Set 1: 35x12
# ?" V  @* \0 Z1 k7 l( ^Set 2: 35x12( M3 u# ^9 U3 E# b/ e
Set 3: 35x12
3 f; S9 [! Q; x# C" f; p, U
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Dumbbell Concentration Curls49Set 1: 35x12" N* r1 t- j2 N2 O! _
Set 2: 35x12
( K- q  X# s$ @! |1 ?Set 3: 35x120 K5 t! a. ~, S' V2 p' s' s
7 f1 b$ M; u$ x8 P+ L, B0 S
Barbell Bent Over Row98Set 1: 70x126 t+ O8 O5 {5 a7 W- h/ F
Set 2: 70x12! X. }" z. ]: N! E
Set 3: 70x129 l3 l# z% u# A( k9 T
) `5 D& g- M2 S) v
Close Grip Reverse Lat Pull Down57.4Set 1: 41x12" @8 r- o6 Z( {
Set 2: 41x12; L/ y- V+ q* j& D( ^
Set 3: 41x12- U3 D1 f3 c9 `& V8 q$ `

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根据背部攻略，增加了一组
# E" W1 {/ _% l6 U" B5 O手心朝上握杆下拉; \+ q2 _1 W6 f  ?
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[align=center
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      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。/ F5 a$ F$ \& p1 n, w5 E2 J) b
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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。' v" e# q' Y. t2 B7 w, K
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      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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