。。。WeY健身日记。。。又半年过去了......

WeY

新的一个星期....继续记录....今天holiday.....fitness 只开到6点...
本来是chest + tricep,  但4点多到....加速完成chest workout 就好了...
做完这9组....手力也差不多用尽, 胸部也有膨胀感觉....但感觉胸部明天好像不会痛。。。。做的不够？推的重量也是极限了...

对比下去年10月半开始gym到现在的变化...

胸部 - 胸部肉好像多了一点，厚了一点...但还米有四方...左右胸部肉不平衡...左胸部需要多做几组了...

肩旁 - 有点线条跑出来了.....
Tricep - 有点线条跑出来了.....
Bicep - 没有看头....

背部 - 应该有一点点点点的肌肉...

脚 - 也没有看头...

腹肌 - 还是肥肉...



3-2-2015
Chest
Bench Chest Press (Smith )
50lbs-12reps
70lbs - 12reps
80lbs - 12reps
90lbs-  7reps
30lbs-20reps

Incline Chest Press (Smith)
50lbs -12reps
60lbs-10reps
60lbs - 10reps
70lbs - 6reps
30lbs-15reps


Decline Chest Press
60lbs-12reps
70lbs -12reps
80lbs -8reps
80lbs-7reps
40lbs-15reps

Db incline press
25x2-12
27.5x2-12
30x2-10
30x2-10

Db decline press
25x2-12
25x2-12
27.5x2-10
30x2-10

Dumbbell Fly
20x 2  -10
20x 2 -10
22.5x2-10
22.5x2-10
12.5x2-20

Cable Crossover
15 x 2 - 10
15 x 2 - 10
15 x 2 - 10
20 x2-8
10x2-15

Machine Fly Delt
50-12
60 -10
60-10
70-10
30-15

Machine chest press
50-12
60-10
60-10
70-8


Shoulder 4-2-2015
Barbell front press smith
50-12reps
50-10reps
50-10reps
50-8reps
10-15Reps


Arnold db Press
15lbsx2 -10reps
20lbsx2 -10reps
25lbsx2 -8 reps
25lbsx2 -8reps
7.5lbsx2-15reps


front plate raise
25lbs-12
25lbs-10
25lbs-10
35lbs-8

Db Lateral Raise
15x2-10
15x2-10
15x2-10  
15x2-10
7.5x2-15

Db side raise
15x2-12
17.5x2-12
17.5x2-12
20x2-10
7.5x2-20

Shoulder shrug
30lbsx2-20
30lbsx2-20
35lbsx2-20
35lbsx2-20


High row
25x2-12
30x2-12
35x2-12
35x2-10

Rear delth
60-12
60-10
70-10
80-8


Leg
Squat
50-12
70-12
70-12
90-10
100-10
100-8


HIP Abduction
90-10
90-10
100-10
100-10
110-10

HIP Adduction
90-10
100-10
100-10
110-10

CALF
120lbs-12reps
130lbs-12reps
130lbs-12reps
130lbs-12reps
150lbs-12reps

Machine Leg Press
170-12
190-12
190-10
210-10

WeY

又是新的一个星期了。。。   
9-2-2015 Chest & tricep 的日子。。。

Chest
Bench Chest Press (Smith )
50lbs-12reps
70lbs - 12reps
70lbs - 12reps
90lbs-  9reps
30lbs-20reps

Incline Chest Press (Smith)
50lbs -12reps
60lbs-11reps
70lbs - 9reps
70lbs - 7reps
30lbs-15reps


Decline Chest Press
60lbs-12reps
70lbs -12reps
70lbs -10reps
80lbs-6reps
80lbs-6reps
30lbs-20

Db incline press
25x2-10
27.5x2-10
30x2-10
35x2-8

Db decline press
25x2-12
30x2-10
30x2-10
35x2-10

Dumbbell Fly
17.5x 2  -12
17.5x 2 -12
22.5x2-10
22.5x2-10
10x2-20

Decline press
20x2-12
25x2-12
30x2-8
30x2-8

Cable Crossover
15 x 2 - 12
15 x 2 - 12
15 x 2 - 12
20 x2-10
10x2-20

Chest dip
X10
X10
X10

Machine Fly Delt
50-12
60 - 10
60-10
70 - 10
80 - 6
30-20


Tricep
Rope Pulldown
20-12
25-12
25-10
25-8
15-15

Pulldown
25-12
32.5-10
32.5-10
40-8
15-20

Tricep kickback
20-12
20-12
25-10
25-10

Db tricep extension
20-12
25-10
25-10
20-10


ABS
Leg raise
20+15+10+10+10

Ball chrunch
20x10

Plank
2min5sec x 1
1min 30sec x1

Db left rite
16kg x20
16kgx20
20kg x 20
20kgx20







Leg day 10-02-15
Squat
70-12
100-12
100-10
100-8

CALF
110lbs-12reps
130lbs-12reps
130lbs-12reps
130lbs-12reps
150lbs-12reps

Leg curl
40lbs-12
50lbs-12
60lbs-10
70lbs-6

HIP Abduction
90-12
100-12
110-10
110-10
120-8

HIP Adduction
90-12
90-12
100-10
100-10

Machine Leg Press
170-12
190-12
200-12
230-8

Squat Press
230-12
250-10
250-10
280-10



Shoulder Day : 11-2-15
昨天做肩膀与forearm.......forearm还是第一次做。。。。


Machine Overhead press
50lbs-12
50lbs-12
60lbs-10
70lbs-8

Arnold db Press
15lbsx2 -12reps
20lbsx2 -10reps
22.5lbsx2 -10 reps
27.5lbsx2 -10reps
10lbsx2-15reps

Shoulder Press
20lbsx2 -12reps
25lbsx2 -10reps
25lbsx2 -10reps
30lbsx2- 7reps
10lbsx2-20reps

front plate raise
25lbs-10
25lbs-10
25lbs-10
35lbs-8

DB Upright Row
17.5x2-12reps
20lbsx2 -10reps
20lbsx2 -10 reps
20lbsx2 -10reps

Db Lateral Raise
15x2-12
15x2-10
15x2-10
15x2-10
7.5x2-15

Db bent-side raise
15x2-12
17.5x2-10
17.5x2-10
17.5x2-10
7.5x2-20


Shoulder shrug
16kgx2-15
16kgx2-15
20kgx2-15
20kgx2-15

Cable rope upright row
32.5lbs-12
32.5lbs-12
40lbs-10
40lbs-10

Forearm
Db wrist curl
17.5lbs-15
20lbs-15
22.5lbs-12
25lbs-10
25lbs-10

Barbell reverse wrist curl
20lbs-10
20lbs-10
20lbs-10
20lbs-10

Db turn
20lbs-20
25lbs-15
25lbs-15
30lbs-12
30lbs-10
30lbs-10




12-2-2015  Back and Bicep Day.....

Machine Pull down
80-12
90-12
100-10
100-8
50-20

Machine Row
70-12
90-12
90-12
100-12
50-20

Machine Incline Pull
90-12
100-12
110-10
120-10
50-20


Lat pull
30x2-12
30x2-10
35x2-10
35x2-10
15x2-20

Cable Row
30x2-12
30x2-12
35x2-10
35x2-10
15x2-20

High rope pull
25-12
30-12
35-12
40-12
45-10

Back extension
25lbs-10
25lbs-10
25lbs-10
25lbs-10

Row
100-12
100-12
120-10
120-10

Bent over barbell
40-12
50-12
50-12
60-12
60-12

deadlif smith
90-10
90-10
110-10
130-5

single dumbell arm row
25 -10
25- 10
30- 10
35-10
15-20

Bent over side raise
12.5x2-10
12.5x2-10
15x2-8
15x2-8

Rear delt
70-10
70-10
80-8
80-8
30-20


Bicep
Db bicep curl
20-12
22.5-12
25-10
27.5-10

Db hammer
17.5-10
17.5-10
17.5-10
20-10

Barbell curl
30-10
30-10
30-10
40-10
40-10

Cable curl
25-10
25-10
32.5-10
32.5-8

传兴

小小建议...可以设定两个exercise来让自己进步...
比方说: Chest Press 和 Incline Chest Press...
Chest Press如下，第二个exercise就可以直接从working set做起~
1. Warm Up: BB only
2. Feel Set: 40% of 1MR
3. Working Set: 60% of 1MR
4. Working Set: 70% of 1MR
5. Heavy Set: 80% of 1MR

就拿你现在的重量来计算, 90lbs算是你的Heavy Set....
1. Warm Up: 15 reps No Weight...slow tempo
2. Feel Set: 10-12 reps [(90/80%)*40%] = 45lbs...slow tempo
3. Working Set: 10 reps [(90/80%)*60%] = 70lbs
4. Working Set: 8 reps [(90/80%)*70%] = 80 lbs
5. Heavy Set: 6 reps  = 90 lbs

如果你最后6 reps没问题，下次做时就提高5lbs...2.5lbs一边...
1. Warm Up: 15 reps No Weight...slow tempo
2. Feel Set: 10-12 reps [(95/80%)*40%] = 50lbs...slow tempo
3. Working Set: 10 reps [(95/80%)*60%] = 70lbs
4. Working Set: 8 reps [(95/80%)*70%] = 85 lbs
5. Heavy Set: 6 reps  = 95 lbs

不妨试试看，不过每个肌群只选两个来track进步，其他的Set爱怎样就怎样~

WeY

传兴 发表于 11-2-2015 03:00 PM
小小建议...可以设定两个exercise来让自己进步...
比方说: Chest Press 和 Incline Chest Press ...

好。。下次试试。。。。。

你的formula 还真特别。。。

Zotium91

传兴 发表于 11-2-2015 03:00 PM
小小建议...可以设定两个exercise来让自己进步...
比方说: Chest Press 和 Incline Chest Press ...

80% of 1MR?
好像还蛮HardCore的wor

WeY

16-2-2015  Chest Day

近来发现脱发很够力。。。。网络上找看看。。发现健身会导致某些人脱发现象...dim gai....
看来要减轻健身强度了。。。。

健身会导致脱发吗？满身肌肉引人羡慕，但过度进行力量训练，蛋白质无法流通到毛囊毛乳头，加上雄激素分泌旺盛，可能容易引起脱发的烦恼。据英国媒体报道，科学家发现，练举重超过两年的运动员，更容易脱发，且秃顶现象越来越严重。

　　健身会导致脱发？

　　伦敦大学的研究者指出，一些男士长期进行肌肉训练，体内睾丸激素水平迅速上升，激素随后转化成一种能损害发囊的有害物质，从而导致脱发。研究发现，那些坚持举重锻炼两年以上，每周3次左右，每次长达40分钟以上的人都可能早早出现脱发、秃顶的现象。

　　科学家还发现，健身者在完成一个阶段的健身之后，体内的睾丸激素平均会增长25%；30分钟之后，激素水平恢复正常。但同时，雄性激素会转化成一种叫做双氢睾酮的化学物，这种物质能使毛囊和发根收缩，进而导致毛囊坏死脱落。从而导致头发越来越稀少，越来越细软。这也是导致秃顶的原因之一。

　　研究人员指出，锻炼对身体有很多好处，但要注意强度和多种训练方式相结合。一味追求‘肌肉男’的效果，可能让身体受伤，头发也会受伤，得不偿hy失。脱发有烦恼，健身需谨慎。

Chest
Decline Chest Press
70lbs -12reps
70lbs -10reps
90lbs-6reps
90lbs-6reps
70lbs-10reps

Incline Chest Press (Smith)
50lbs -12reps
70lbs - 8reps
70lbs - 8reps
70lbs - 6reps
50lbs - 10reps

Bench Chest Press (Smith )
50lbs-12reps
70lbs - 10reps
80lbs - 10reps
90lbs-  6reps
50lbs- 10reps


Db incline press
30x2-10
30x2-10
35x2-6

Db decline press
30x2-10
30x2-10
35x2-10

Cable Crossover
15 x 2 - 12
15 x 2 - 12
20 x 2 - 10
20 x2-10

Chest dip
X10
X10
X10

Db bench press
30x2-10
35x2-10
40x2-7

Dumbbell Fly
17.5x 2 -12
22.5x2-10
22.5x2-10


ABS
Ball chrunch
400


Plank
2min20sec x 1
1min 9sec x1

Db left rite
35 x20
45x20
45 x 20






24-2-2015  Chest Day
Chest
Decline Chest Press
70lbs -12reps
70lbs -12reps
90lbs-10reps
100lbs-6reps
70lbs-10reps

Incline Chest Press
50lbs -10reps
60lbs - 8reps
60lbs - 8reps
70lbs - 5reps
50lbs - 10reps

db Bench Chest Press
30lbsx2-12reps
35lbsx2 - 10reps
35lbsx2 - 10reps
40lbsx2-10reps
45lbsx2-5reps

Bench press smith
70lbs-10reps
80lbs-7reps
90lbs-5



Chest dip
X10
X10
X10
X7

Dumbbell Fly
22.5x2-10
22.5x2-10
22.5x2-10

Low Cable Crossover
15 x 2 - 12
15 x 2 - 12
15 x 2 - 10
20 x2-5

high Cable crossover
15 x 2 - 10
15 x 2 - 10
15 x 2 - 10
15 x 2-10

ABS
Ball chrunch
450

Plank
2min30sec x 1

Db left rite
12kg x20
16kgx20
20kg x 20



25-2-2015  Shoulder + Leg  Day
Arnold db Press
20lbsx2 -10reps
25lbsx2 -10 reps
25lbsx2 -10reps
30lbsx2-8reps

Shoulder Press
25lbsx2 -10reps
30lbsx2 -10rep
30lbsx2- 8reps

front plate raise
25lbs-10
25lbs-10
25lbs-10
35lbs-8

Db Lateral Raise
10x2-12
15x2-10
15x2-10
17.5x2-8


Db bent-side raise
15x2-10
17.5x2-10
17.5x2-10

Shoulder shrug
30lbsx2-20
35lbsx2-20
35lbsx2-20
40lbsx2-15


Leg
Squat
70-10
90-10
100-10
100-10


Machine Leg Press
150-15
170-12
190-12
210-10
230-8

HIP Abduction
90-12
100-10
110-10
120-10

HIP Adduction
90-12
100-10
110-10

CALF
110lbs-12reps
130lbs-12reps
130lbs-12reps
130lbs-12reps
150lbs-12reps



27-2-2015   Back Day
close grip seated row
29kg-12
35kg-12
41kg-10
41kg-10
47kg-10
53kg-7
59kg-5

Pulldown
23kg-12
29kg-12
35kg-12
41kg-10
47kg-7
53kg-5

cable Low row
35kg-12
41kg-12
47kg-12
53kg-12
59kg-10
65kg-10
71kg-8

Row
40kg-12
50kg-10
50kg-10
60kg-10
60kg-10
70kg-7

T-bar row
20kg-12
25kg-12
30kg-12
35kg-10
40kg-8

Barbell row
20kg-12
25kg-12
30kg-12
35kg-10
35kg-10
35kg-10

Db bent-over
5kgx2-12
5kgx2-10
5kgx2-10
7.5kgx2-8

Deadlift
40kg-12
70kg-5
50kg-10
50kg-8
60kg-6

Single db row
10kg-12
125kg-12
15kg-10
15kg-10

Robe pull
29kg-15
35kg-12
41kg-10
41kg-10

Barbell curl
20kg-10
15kg-10
15kg-10
15kg-10
20kg-6
20kg-6

Db hammel curl
7.5kg-10
7.5kg-10
5kg-12

猫猫拳

WeY 发表于 17-2-2015 10:24 AM
23-2-2015  Chest Day

近来发现脱发很够力。。。。网络上找看看。。发现健身会导致某些人脱发现象. ...

根据伦敦大学研究哈哈哈 这些网上研究当娱乐看看无妨
如此说来每个大只佬都秃头咯
掉发就去看医生 不要自己吓自己

WeY

猫猫拳 发表于 17-2-2015 11:09 AM
根据伦敦大学研究哈哈哈 这些网上研究当娱乐看看无妨
如此说来每个大只佬都秃头咯
掉发就去看医生 不要 ...

力量训练和脱发

[size=13.279999732971191px]大部分正在健身的男性朋友都没有对健身有可能引起脱发这个问题产生足够的认识，许多人，往往是在头发掉的差不多的时候才意识到自己脱发了，这时候治疗已经很难应对了。

男性脱发，只要是发际线退后和头顶稀疏，超过95%都是雄性激素源性脱发。而科学家已经证明，无氧锻炼确实会加速雄激素脱发。为什么无氧锻炼会引起脱发呢？因为无氧锻炼时，体内的睾酮剧烈上升，而头顶和前额的毛发毛囊，作为睾酮的靶器官，其产生的5α-还原酶会和睾酮结合，产生二氢睾酮（DHT），DHT会影响毛囊分化，有可能使头部毛囊逐渐萎缩，从而引起谢顶。

[size=13.279999732971191px]什么人可能脱发？

[size=13.279999732971191px]因为基因不同，有的人的毛囊，对DHT的耐性很强，或者作为靶器官，对睾酮不敏感，因此即使进行再高强度的力量训练，也不会导致脱发。但有家族遗传史的人，即父母以及他们的直系亲戚有脱发的朋友，则有较大可能带有脱发基因，这样的人，有可能因为过度的力量训练而导致脱发基因的过早表达，从而很早就激活脱发过程。

[size=13.279999732971191px] 我基因中对DHT的耐性不强。。。头发本来少了。。。现在脱的更厉害。。。

猫猫拳

WeY 发表于 17-2-2015 11:23 AM
力量训练和脱发大部分正在健身的男性朋友都没有对健身有可能引起脱发这个问题产生足够的认识，许多人，往 ...

我也掉发，没健身就掉，不是你不健身就不会掉

WeY

猫猫拳 发表于 17-2-2015 11:32 AM
我也掉发，没健身就掉，不是你不健身就不会掉

杯具....  

WeY

2-3-2015  雄鸡日

Chest
Bench Chest Press (Smith )
50lbs-12reps
70lbs - 12reps
80lbs - 10reps
90lbs-  8reps
100lbs- 4reps

Incline Chest Press (Smith)
50lbs -12reps
60lbs - 10reps
70lbs - 8reps
75lbs - 6reps
50lbs - 10reps


Dumbbell incline Fly
15x2-12
17.5x 2 -12
20x2-10
25x2-10

Decline Chest Press
70lbs -10reps
70lbs -8reps
80lbs-6reps
80lbs-5reps
50lbs-10

Db incline press
30x2-10
30x2-10
35x2-6

Db bench press
30x2-10
35x2-10
40x2-7
40x2-5

Fly delt
50-12
60-10
70-10
80-8

Cable Crossover
15 x 2 - 10
15 x 2 - 10
15 x 2 - 10

Chest dip
X11
X10
X10
X9




4-3-2015  背鸡日
Machine Incline pull
90lbs-10
100lbs-10
110lbs-10
120lbs-8
130lbs-7
150lbs-6
170lbs-5

machine row
70lbs-12
90lbs-12
100lbs-10
110lbs-10
120lbs-8
130lbs-6

Machime pulldown
90lbs-12
100lbs-10
110lbs-8
120lbs-7
130lbs-5
70lbs-15


Bent over barbell
50-12
60-12
60-12
70-10
70-10
80-10

T-bar row
45-10
55-10
55-10
65-10
75-10
75-10

Deadlift
110lbs-10
110lbs-10
130lbs-6
130lbs-5

Latpull
20lbsx2-12
25lbsx2-12
30lbsx2-10
30lbsx2-10
35lbsx2-8

single Low row
20lbs-10
25lbs-10
30lbs-10
35lbs-10
40lbs-10

HIgh row
25lbsx2-12
30lbsx2-12
35lbsx2-10
35lbsx2-10

High rope pull
32lbs-12
40lbs-12
40lbs-10
47lbs-8

Rear delt
50lbs-12
60lbs-10
70lbs-10
80lbs-8


Bicep  好弱。。。
Barbell curl
30lbs-12
30lbs-10
30lbs-10
30lbs-10
40lbs-6
40lbs-6

Concertaton curl
15lbs-8
15lbs-8
17.5lbs-7
17.5-7

Db curl
17.5-10
17.5-10
20-10
20-10
25-7


Cable curl
20lbs-10
25lbs-10
25lbs-10
32lbs-7



5-3-2015 Shoulder + Leg  Day
Front press smith
40-12
50-10
60-10
60-6

Arnold db Press
20lbsx2 -10reps
25lbsx2 -10 reps
25lbsx2 -9reps
30lbsx2-4reps

Shoulder Press
25lbsx2 -12reps
30lbsx2 -9rep
30lbsx2- 7reps
25lbsx2-12reps

front plate raise
25lbs-12
25lbs-12
25lbs-10
35lbs-10

Db Lateral Raise
10x2-15
15x2-10
15x2-10
17.5x2-8


Db bent-side raise
17.5x2-12
17.5x2-12
17.5x2-10
17.5x2-10

DB Upright Row
17.5x2-12reps
20lbsx2 -10reps
20lbsx2 -10 reps
20lbsx2 -10reps

Shoulder shrug
30lbsx2-20
35lbsx2-20
35lbsx2-20
40lbsx2-15

Mithily press
30lbs-15
50lbs-10
50lbs-8
50lbs-8
50lbs-8


Leg
Squat
70-10
90-10
110-10
100-10


HIP Abduction
90-12
100-12
110-10
120-10

HIP Adduction
90-12
100-12
110-10
120-


Leg curl
30lbs-15
40lbs-12
40lbs-10

Machine Leg Extension
60-15
60-15

Machine Leg Press
150-15
170-12
190-10
210-10
230-10


CALF
110lbs-15reps
130lbs-12reps
130lbs-12reps
130lbs-12reps



6-3-2015 再来雄鸡

Incline Chest Press (Smith)
50lbs -12reps
60lbs - 10reps
70lbs - 8reps
70lbs - 8reps
80lbs-5reps
50lbs - 10reps

Bench Chest Press (Smith )
50lbs-12reps
70lbs -12reps
90lbs- 8reps
100lbs-4reps
100lbs-3reps

Decline Chest Press
50lbs-10repd
70lbs -10reps
70lbs -8reps
80lbs-6reps


Dumbbell incline Fly
17.5x 2 -10
20x2-10
20x2-10
25x2-10

Incline close grip db press
17.5x2-10
20x2-10
20x2-10
22.5-8

Cable crossover low
10lbsx2-12
15lbsx2-12
15lbsx2-10
20lbsx2-8

Cable crossover mid
10lbsx2-12
15lbsx2-10
15lbsx2-10
20lbsx2-8

Barbell pullover
20lbs-12
30lbs-12
40lbs-8
40lbs-6

Dip
X11
X10
X8


Leg raise
5x10

Ball chrunch
250

gonfeeces

WeY 发表于 17-2-2015 11:23 AM
力量训练和脱发大部分正在健身的男性朋友都没有对健身有可能引起脱发这个问题产生足够的认识，许多人，往 ...

如果掉发不是很严重，现在开始就要好好保养。如果hair follicle 关了，就神仙水也没用了

WeY

gonfeeces 发表于 3-3-2015 11:40 AM
如果掉发不是很严重，现在开始就要好好保养。如果hair follicle 关了，就神仙水也没用了

剃光它+一身肌肉应该也很有形下。。。。
可惜没有肌肉....

WeY

10-3-2015  胸肌日
下雄鸡没什么肉。。。要多练下胸吗？



Decline Chest Press
70lbs -12reps
70lbs -10reps
70lbs -10reps
80lbs-10reps
90lbs-7reps
90lbs-5reps
70lbs-8reps

Bench Chest Press (Smith )
50lbs-12reps
70lbs - 12reps
70lbs-10reps
80lbs - 10reps
90lbs-8reps
100lbs- 3reps

Incline Chest Press (Smith)
50lbs -12reps
60lbs - 10reps
70lbs - 8reps
80lbs - 4reps
50lbs - 8reps
50lbs- 10reps

Dumbbell chest Fly
17.5x 2 -12
25x2-10
25x2-10
25x2-10

Db bench press
35x2-7
35x2-7
40x2-6
40x2-6

Db incline press
25x2-12
30x2-10
30x2-10
35x2-10
40x2-8

Db pullover
30-12
40-10
40-10
45-8


Cable crossover low
10lbsx2-15
15lbsx2-12
15lbsx2-10
15lbsx2-10
20lbsx2-8

Cable crossover high
10lbsx2-15
15lbsx2-12
15lbsx2-10
15lbsx2-10
20lbsx2-10

Incline close grip db press
15x2-12
17.5x2-12
20x2-10
20x2-10


Chest dip
X15
X8
X7
X7


bicep + 背肌 day   11-3-2015
Pullup
7
6
6
5

Deadlift
90lbs-10
110lbs-10
110lbs-10
130lbs-7
130lbs-6


T-bar row
55-12
70-12
70-10
70-10
80-10

machine row
70lbs-12
90lbs-12
100lbs-10
110lbs-10
120lbs-8

Machine Incline pull
90lbs-10
100lbs-10
110lbs-10
120lbs-10
130lbs-10
150lbs-8
170lbs-5


Latpull
20lbsx2-12
25lbsx2-12
30lbsx2-10
30lbsx2-10
35lbsx2-10

single Low row
20lbs-12
25lbs-12
30lbs-12
35lbs-10
40lbs-10

HIgh row
20lbsx2-12
25lbsx2-12
30lbsx2-12
35lbsx2-10
35lbsx2-10

High rope pull
32lbs-12
40lbs-10
40lbs-10
47lbs-9

Cable low bent over
32.5-12
32.5-12
40-12
47.5-12
55-12

Bent over barbell
50-12
60-12
60-12
70-12
70-10
70-10
80-10
80-10

Machine pulldown
90lbs-12
90lbs-10
100lbs-10
100lbs-10
60lbs-15

Rear delt
50lbs-12
60lbs-10
70lbs-10
80lbs-8

Bicep
Barbell curl
30lbs-12
30lbs-12
30lbs-10
30lbs-10
40lbs-8
40lbs-6

Db hammer
15-10
17.5-10
20-10
20-10
20-10

Concertaton curl
20lbs-8
20lbs-8
20lbs-8
20lbs-8


Db curl
20-9
20-9
25-7


Shoulder +  Leg Day  12-3-2015
Mithily press
20lbs-15
30lbs-12
50lbs-10
60lbs-8
60lbs-8

Arnold db Press
20lbsx2 -10reps
25lbsx2 -8 reps
25lbsx2 -8reps
25lbsx2-8reps
30lbsx2-7reps

Shoulder Press
25lbsx2 -12reps
25lbsx2-10reps
30lbsx2 -10rep
30lbsx2- 8reps
35lbsx2- 5reps

front plate raise
25lbs-12
25lbs-12
25lbs-12

Db Lateral Raise
10x2-15
15x2-10
15x2-10
15x2-10
17.5x2-8


Db bent-side raise
17.5x2-12
17.5x2-12
17.5x2-10
17.5x2-10

Shoulder shrug
30lbsx2-20
35lbsx2-20
35lbsx2-20
35lbsx2-20
40lbsx2-15

barbell indy press
25lbs-10
35lbs-10
35lbs-8

Machine overhead press
50lbs-12
50lbs-10
60lbs-8
60lbs-8
70lbs-5

Cable raise
5lbsx10
5lbsx10
10lbsx8

Leg
Squat
70-12
90-10
100-10
120-8


HIP Abduction
90-12
100-12
110-10
120-10

HIP Adduction
90-12
100-12
110-10
110-10


Leg curl
40lbs-15
40lbs-15
50lbs-10

Machine Leg Extension
60-15
60-15
60-10


Squat press
90-12
180-12
230-10
230-10
280-10
330-8


CALF
110lbs-15reps
130lbs-12reps
130lbs-12reps
130lbs-12reps


ABS
BAll chrunch
400

Barbell rollout
X15
X10
X8

Plank
2min 30sec

Side bent
16kgx20
20kgx10
20kgx10
20kgx10

Leg raise
50


13-3-2015 Chest
Decline Chest Press
70lbs -12reps
70lbs-10reps
80lbs-10reps
90lbs-10reps
100lbs-5reps
100lbs-5
70lbs-8reps

Bench Chest Press (Smith )
50lbs-12reps
70lbs - 12reps
80lbs - 10reps
90lbs-8reps
100lbs- 5reps
100lbs-5reps
70lbs-7reps


Incline Chest Press (Smith)
50lbs -12reps
60lbs - 10reps
70lbs - 7reps
80lbs - 4reps
50lbs - 8reps


Db incline press
30x2-12
35x2-10
35x2-9
40x2-8

Chest dip
X15
X11
X10
X9

Crossover low
15x2-12
15x2-10
15x2

WeY

不知不觉健身快要一年了。。。。也好久没来这里报道....今天路过此地。。。。向大家问好。。。

这一年健身基本上也没很大变化。。。就瘦了一点。。。胸肌也没成型.....spare tyre 还是挂在腰上...

虽然都算蛮勤劳。。。一个星期健身4-5天。。。  

高手说 3分做 7分吃。。。。我在吃那里真的不是做到很好。。。

附一张去年和现在的照片。。。。表丢偶。。。

近来也没什么看到香蕉大虾了。。。。 偷懒去了？

justckf

其实胸部已经开始有形了。再多一年，应该会变化多一点。

WeY

justckf 发表于 17-9-2015 11:19 PM
其实胸部已经开始有形了。再多一年，应该会变化多一点。

毒楠去不掉。。。。

传兴

WeY 发表于 15-9-2015 04:59 PM
不知不觉健身快要一年了。。。。也好久没来这里报道....今天路过此地。。。。向大家问好。。。{:l ...

@香蕉大侠 去法国了，已经是"Internatinal level"了，小小的cari已经容纳不下他了...哈哈

WeY

传兴 发表于 18-9-2015 12:46 PM
@香蕉大侠 去法国了，已经是"Internatinal level"了，小小的cari已经容纳不下他了...哈哈

变成法国蕉。。。。。。前途一片光明。。。

传兴

WeY 发表于 18-9-2015 09:58 AM
毒楠去不掉。。。。

强咯，已经有"aesthetics"的身形了...
继续练多一年，到时候全身肌肉会更突出，那时再来cut后maintain，腹肌不是问题~

*以照片来说，Lats有待加强