开一篇，种子的健身日记

2013-03-15

Workout Logs

Exercise Name 1 RM Lifting Logs Dumbbell Shoulder Press 42 Set 1 : 30x12 Set 2 : 30x12 # n. `! x1 w. l! CSet 3 : 30x12 4 Q9 H7 ?. W$ J0 @  S# v+ n Dumbbell Lateral Raise 21 Set 1 : 15x12 Set 2 : 15x12 Set 3 : 15x12 , T$ U* q/ m. M7 r2 b' U Barbell Shrug 70 Set 1 : 50x12 Set 2 : 50x12 Set 3 : 50x12 Machine Shoulder Press 56 Set 1 : 40x12 / p, E' |5 j. }4 }! w% r6 Q8 O9 @Set 2 : 40x12 Set 3 : 40x12   s& F7 W6 ^: S" J- [) D3 p% W+ n Ab Crunch Machine 70 Set 1 : 50x12 ) t+ P% C" [" v  lSet 2 : 50x12 Set 3 : 50x12

2013-03-18

Workout Logs

Exercise Name 1 RM Lifting Logs Barbell Bench Press 98 Set 1 : 70x12 Set 2 : 70x12 Set 3 : 70x12 - g5 c& d; R" ^! Z1 V Smith Machine Bench Press 123.19 Set 1 : 88x12 1 x" p+ W8 h, i2 n1 fSet 2 : 88x12 Set 3 : 88x10 ( \1 I/ h  s, q) P Smith Machine Incline Bench Press 117.33 Set 1 : 88x10   Z# w' N+ A* ?( E) zSet 2 : 88x10 5 [* P4 @4 P- Q) `9 PSet 3 : 88x8 - A$ _6 O7 O* X+ N/ } Cable Cross Over 49 Set 1 : 35x12 ' j, W+ w) W) Y) `5 ^Set 2 : 35x12 Set 3 : 35x12 - r  G0 G1 S% {

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2013-03-19

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Workout Logs

Exercise Name 1 RM Lifting Logs Running N/A Calorie :   -- Distance: 3 mile ' y2 W9 n/ [7 e8 s. DSpeed :    -- $ P/ Y7 u7 j; s- c5 mLap/Rep :  -- * P  s( ]: Q3 m+ lDuration : 00:30:00 / ?* \- a- J8 n: E6 V% l6 C8 ]; ` 5 @& `8 D7 j9 s/ j

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2013-03-25 Workout Logs Exercise Name 1 RM Lifting Logs Smith Machine Bench Press 123.19 Set 1 : 88x12 % Q( W, y. y3 @2 @4 @" rSet 2 : 88x12 / D' W% C; b% n, M5 oSet 3 : 88x12 ; w) }; ]) D: u* n0 M4 U Cable Cross Over 42 Set 1 : 30x12 Set 2 : 30x12 Set 3 : 30x12 ) I$ a; r. D5 u6 d , q/ \  ]9 E1 K: ?: m Dumbbell Bench Press 49 Set 1 : 35x12 - x  E; r7 g; B7 p5 XSet 2 : 35x12 Set 3 : 35x12 Running N/A Calorie :   -- Distance : -- Speed :    -- Lap/Rep :  -- Duration : 00:30:00 / h: W* x8 k% L ! K, x( d  \7 g6 r* K: V  W * `% r) _4 s( @' p8 c- P 2013-03-28

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Workout Logs

Exercise Name 1 RM Lifting Logs 5 m( h# |/ X3 Q  B Wide Grip Lat Pulldown 49 Set 1 : 35x12 & O; |) b% q! y8 U0 mSet 2 : 35x12 Set 3 : 35x12 . `' E" a7 Z% g: a Cable Seated Row 49 Set 1 : 35x12 Set 2 : 35x12 Set 3 : 35x12   Y" M0 Y! P, }: |# | Barbell Deadlift 154 Set 1 : 110x12 Set 2 : 110x12 . x+ a# ?! L: u4 f) _Set 3 : 110x10 Barbell Bent Over Row 84 Set 1 : 60x12 Set 2 : 60x12 7 {- A1 L% C4 s3 ?% hSet 3 : 60x1260x12 Set 4 : 60x12 Set 5 : 60x12 One Arm Dumbbell Row 62.99 Set 1 : 45x12 # m4 M; D4 _3 W1 R$ ^. r, {Set 2 : 45x12 Set 3 : 45x12

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健身卡4-23到期，销售准备让我赶紧续卡，貌似又要准备涨价了~~~

2013-03-29

Workout Logs

Exercise Name 1 RM Lifting Logs Machine Shoulder Press 56 Set 1 : 40x12 7 D* I- Q" q! R8 i3 x9 C& BSet 2 : 40x12 Set 3 : 40x12 0 f  x& {. T: S5 a/ Q Smith Machine Overhead Shoulder Press 123.19 Set 1 : 88x12 Set 2 : 88x12 ( _: c$ o5 }" y5 NSet 3 : 88x12 Running N/A Calorie :   -- Distance : -- Speed :    --   r9 ^3 C$ N, y; a$ }0 qLap/Rep :  -- / T3 |* |$ ?8 W6 q. @Duration : 00:15:00

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今天刷了2599，续卡2年，承诺是送4个月，算下来还不错。
8 X1 `4 g* Q% N- R合同换成北京市的统一格式的合同，感觉比健身房单方面的合同要舒服一些。虽然约定转卡费用还是500~~
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2013-04-01

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Workout Logs

Exercise Name 1 RM Lifting Logs Barbell Bench Press 112 Set 1 : 80x12 / a: ]. j6 G1 B' `) P3 s: TSet 2 : 80x12 Set 3 : 80x10 . G9 @& M! |4 q. ]/ p7 D Smith Machine Bench Press 154 Set 1 : 110x12 Set 2 : 110x10 5 |2 d& o# F- y! _: Q' aSet 3 : 110x10 Dumbbell Incline Bench Press 42 Set 1 : 30x12 % U2 {" I& V$ A) k* u# [  X" ]6 hSet 2 : 30x12 Set 3 : 30x12   ]/ W+ K+ d1 X4 y8 G$ A  D ' t/ D9 n- k+ u4 s( E$ v, E Cable Triceps Pushdown 56 Set 1 : 40x12 Set 2 : 40x12 ! P( s9 \; T2 d1 FSet 3 : 40x12 ; a! c7 j) h& m* S Tricep Dumbbell Kickback 28 Set 1 : 20x12 Set 2 : 20x12 Set 3 : 20x12 Running N/A Calorie :   -- " ?3 U: k* I7 Y8 C7 l9 V2 ADistance : -- # }! Y7 V  p6 |- H0 JSpeed :    9 mph / r$ A9 e$ W( U0 }1 `# QLap/Rep :  -- 7 o; H" z( C2 @* R$ v2 {Duration : 00:30:00 . ]0 S/ t" q, \2 Z5 N  K3 |

2013-04-03

Workout Logs

Exercise Name 1 RM Lifting Logs Wide Grip Lat Pulldown 49 Set 1 : 35x12 ' j8 {" B3 @+ C) A: TSet 2 : 35x12 Set 3 : 35x12 9 [" b5 m+ J: P, b5 |1 k; d* F % ]3 h& l8 e$ @9 L" y5 `& N8 P Cable Seated Row 49 Set 1 : 35x12 . S& ?9 ]- N& r3 B! j! x3 U: ZSet 2 : 35x12 Set 3 : 35x12 . j) l0 F9 C7 f5 b: V. {. s / ~+ ^+ Y* l6 v/ o8 J5 L" T3 H Barbell Deadlift 154 Set 1 : 110x12 , p7 s2 y$ e8 r9 K; n* RSet 2 : 110x8 Set 3 : 110x8 Barbell Bent Over Row 105 Set 1 : 70x15 $ }: x& V! s/ U$ n' H4 s: qSet 2 : 70x15 - \+ G1 \" _. b9 y; l: w0 TSet 3 : 70x15 3 r3 G9 V4 a6 w3 L# \ 5 g& k/ Q% G+ ^5 i& v Barbell Curl 56 Set 1 : 40x12 Set 2 : 40x12 9 i7 B* |; O: }- r( _6 l: e  ESet 3 : 40x12 5 I0 E% L" b; G Running N/A Calorie :   -- ) [2 \9 S  i' JDistance : -- 0 K3 e: U* `& T5 S: p$ v2 Y. cSpeed :    9 mph Lap/Rep :  -- Duration : 00:30:00

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2013-04-07

Exercise Name 1 RM Lifting Logs Machine Shoulder Press 84 Set 1 : 60x12 $ Y( V0 o, q6 T" d) s% \! V/ lSet 2 : 60x12 Set 3 : 60x12 Smith Machine Overhead Shoulder Press 61.59 Set 1 : 44x12 4 P* M4 T% `$ x# eSet 2 : 44x12 Set 3 : 44x12 , K' k& ~" o9 ~$ B. e. X Dumbbell Shoulder Press 28 Set 1 : 20x12 Set 2 : 20x12 Set 3 : 20x12 0 G" n. g' T) F5 _ Dumbbell Bent Over Delt Raise 28 Set 1 : 20x12 Set 2 : 20x12 ( D! n) h1 q+ p, T. L0 l7 A9 bSet 3 : 20x12 ; H9 E0 b* L" W/ j) e: \! V / K- v. V& ]/ f$ h( o8 @ Leg Press Machine 140 Set 1 : 100x12 - j% H8 h# s7 e) V: qSet 2 : 100x12 - w7 D9 j& t* H2 J* K3 W" FSet 3 : 100x12 8 z- K! S5 S& k$ j8 k1 a8 B% x Thigh Abductor 42 Set 1 : 30x12 Set 2 : 30x12 9 a' u% @, C. C/ pSet 3 : 30x12 : O! g* X+ \, b' o: J, U; t$ F ' t2 u8 }8 p/ U' F$ b' i Ab Crunch Machine 112 Set 1 : 80x12 : ?( d% G. i. P5 K& gSet 2 : 80x12 Set 3 : 80x12 ! j, ~) ~* ~9 E. U7 g+ l3 P9 ]

2013-04-08

Workout Logs

Exercise Name 1 RM Lifting Logs Running N/A Calorie :   -- * Y+ T" f: d6 ZDistance : -- Speed :    -- 0 g, r  h+ Y* w9 u6 a; N% a1 dLap/Rep :  -- 7 _' Q4 N3 h+ d# }; R4 EDuration : 00:30:00 7 {( I1 N9 c- s2 K" [

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2013-04-09

Workout Logs

Exercise Name 1 RM Lifting Logs Barbell Bench Press 98 Set 1 : 70x12 Set 2 : 70x12 Set 3 : 70x12 Smith Machine Bench Press 154 Set 1 : 110x12 Set 2 : 110x10 * h: E0 A$ j& n/ H* W- @Set 3 : 110x10 # ]: r& Q7 r. v6 S! P8 B Dumbbell Bench Press 62.99 Set 1 : 35x12 Set 2 : 45x12 Set 3 : 45x10 - A% d" H: G6 W Cable Cross Over 62.99 Set 1 : 45x12 1 l6 P8 c3 K6 X1 r" P/ a. xSet 2 : 45x12 / H: [2 J+ Y( `; E  aSet 3 : 45x12 # n& J' b/ t3 T% ?3 h/ | Cable Triceps Pushdown 70 Set 1 : 50x12 Set 2 : 50x12 Set 3 : 50x12 ! ]6 v. m) @! h& z) O; I

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2013-04-10

Workout Logs

Exercise Name 1 RM Lifting Logs Wide Grip Lat Pulldown 154 Set 1 : 110x12 Set 2 : 110x12 / [8 G1 q% |& f# FSet 3 : 110x12 9 K  Z8 I$ Q+ Y3 h7 Y Barbell Deadlift 154 Set 1 : 110x12 - j8 ]0 o! h2 o* G7 |4 r! [Set 2 : 110x10 : f; o) R! h  pSet 3 : 110x8 6 d$ W! P- I; w6 D# a9 Q Barbell Bent Over Row 105 Set 1 : 70x15 9 U/ P$ Y$ y1 @6 \4 o% c5 n% rSet 2 : 70x15 Set 3 : 70x15 + b. K6 {- Q. |9 C( V9 I; f Cable Seated Row 154 Set 1 : 110x12 Set 2 : 110x12 Set 3 : 110x12 0 L, l" e! V! ?. H% T* V

2013-04-12

Workout Logs

Exercise Name 1 RM Lifting Logs Smith Machine Overhead Shoulder Press 92.4 Set 1 : 66x12 6 W4 h, _& B5 Y% \Set 2 : 66x12 Set 3 : 66x12 , P8 z, y# `" ^' c! R Smith Machine Squat 246.39 Set 1 : 176x12 6 |9 h* f: \" v7 D0 DSet 2 : 176x12 Set 3 : 176x12 ' U: s8 Q5 f; k3 |+ l - ^7 U3 n+ m8 h3 z3 ~0 } Dumbbell Shoulder Press 49 Set 1 : 35x12 8 @6 ]0 C( h& ISet 2 : 35x12 0 G$ m: v/ g" J8 Z' \. SSet 3 : 35x12 5 X, J* V3 v2 `' }$ S" q% {8 |3 y+ m' i , Y  W: r$ }/ A& } Dumbbell Lateral Raise 21 Set 1 : 15x12 Set 2 : 15x12 $ o8 d. c3 Q' L) }Set 3 : 15x12 ; j; ^* Y1 H8 S. W, ]# _# S + Y. B/ l7 L7 `$ f& r2 U1 v Lying Machine Squat 182 Set 1 : 130x12 Set 2 : 130x12 : e# p6 B$ `/ I7 X7 g! ?5 \, c& jSet 3 : 130x12 $ m, a: r6 }( S. ~; X* B1 e0 n Bent Over Low Pulley Side Lateral 28 Set 1 : 20x12 Set 2 : 20x12 Set 3 : 20x12 - z- b0 N, g( ]; e% ~3 }* `5 X: B8 ?

2013-04-15

Workout Logs
Exercise Name
1 RM
Lifting Logs



Barbell Bench Press
98
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Set 2 : 70x10
Set 3 : 70x12
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Dumbbell Bench Press
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Set 2 : 40x12
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42
Set 1 : 30x12
Set 2 : 30x12
Set 3 : 30x12


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Machine Incline Chest Press
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Set 1 : 40x12
Set 2 : 40x12
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Cable Cross Over
56
Set 1 : 40x12
0 F3 b8 v* J6 C: S+ g) YSet 2 : 40x12
Set 3 : 40x12
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