10/3/22 星期四
Bench press barbell
37Kg =10

俯卧撑=20

Bench press barbell
37Kg=8
47Kg=10,8,8
53Kg=8,8,6
60Kg=5,3,1
58Kg=5,2

Note: 56cm grip width clearance

This post has been edited by SupermanLick: May 27 2022, 10:57 PM


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11/3/22 星期五
Off workout
Double upper chest soreness

12/3/22 星期六
引体向上，用脚辅助
6,10,12,12,12,10,10,10

引体向上，没辅助
8,10,8

引体向上，负重
5Kg=6,6,7

Note: 43cm grip width clearance ，body weight 71Kg

Vertical wrist roll Flexion&Extension
30Kg=8,12
40Kg=8,15,8,8,10
50Kg=10,10,8,8,8,6,8,8


This post has been edited by SupermanLick: Mar 12 2022, 08:48 PM


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13/3/22 星期日
Inclined barbell biceps curl left&right ,1hand assist
11Kg=12,19
16Kg=12,12,8,10
19Kg=8,8
22Kg=8,8,7
25Kg=6,6,7,6 (right forearm cramp)


This post has been edited by SupermanLick: Mar 13 2022, 04:32 PM


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14/3/22 星期一
Barbell overhead press ,no legs assist
8Kg=12,15
28Kg=8,8,10,10
38Kg=8,8,9,6,6
43Kg=4,3,3,4

Barbell overhead press , holding position only
49Kg=5sec,10sec,8sec

Note:60cm grip width clearance



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15/3/22 星期二
Barbell calf raise
10Kg=12
48Kg=10,10,12
78Kg=8,8,10
98Kg=10,8,8
118Kg=6,7,6,6

Weight plate squat
10Kg=10,10

Deficit barbell conventional deadlift
38Kg=8,8,10
48Kg=8,6,7
68Kg=4,3,3,2,3 (feel very tired and dizziness)
About 50mins night nap

Note:Use Vaseline on shin ,no socks


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16/3/22 星期三
今天去健身房
Legs extension machine
34Kg=12,15,12
43Kg=12,10,10,9
52Kg=10,12,10
61Kg=10,8,8,
Half motion Legs extension machine
70Kg=12,10
79Kg=10
89Kg=8,8
98Kg=8
107Kg=7,8,6,6

Inclined chest press machine
20Kg=8,12,15
30Kg=10,8,8
35Kg=8,8
40Kg=8,9
45Kg=6,3 (half motion)
50Kg=2,3,4,2 (half motion)

Addition Chest Fly machine+Bike ride machine+10 floor stairs



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17/3/22星期四
Today off workout
Legs weakness ,left leg upper knee cap soreness , calf soreness ,upper chest soreness ,left butt got little pain near the tail bone ,morning wokeup dick hardness🖕

This post has been edited by SupermanLick: Mar 17 2022, 12:43 PM

18/3/22 星期五
引体向上，用脚辅助
8,10,10,12,10

引体向上，没辅助
10,8,8,8

引体向上
5Kg=6,6
10Kg=3,4

,今天一早起来感到右手3头肌疼痛，有可能我坐下站起 都使用右手辅助



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19/3/22星期六
Off workout ,my right tricep got little pain
My favorite non steroid VOREN rubbing


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29/3/22星期日
Vertical wrist roll Flexion&Extension
30Kg=8,13
40Kg=8,10,10,10
50Kg=8,8,12,8,8

Vertical wrist roll Flexion&Extension, holding position only
65Kg=8sec,8sec,
75Kg=5sec,3sec,5sec


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21/3/22星期一
Inclined barbell biceps curl left&right ,1hand assist
11Kg=12,15
16Kg=12,17
19Kg=10,8,10
22Kg=8,8,8
25Kg=6,6
32Kg=2,2
36Kg=1

Today I hold my shit to do weightlifting ,after pop out in toilet I wash my anal ,I feel got 1 hemorrhoid saiz like a glass bead

This post has been edited by SupermanLick: Mar 21 2022, 10:26 PM

22/3/22星期二
Barbell overhead press ,no legs assist
8Kg=12,19
28Kg=6,9,8
38Kg=8,9,8
43Kg=4,4

Barbell overhead press ,holding position only
49Kg=8sec,9sec
51Kg=8sec,7sec,7sec

Today hemorrhoid bubble getting softer , stomach pain want to shit

23/3/22星期三
Barbell calf raise
8Kg=20
48Kg=12,12
78Kg=8,12
98Kg=8,10
118Kg=6,8,5,6

Deficit barbell conventional deadlift
38Kg=8,10
48Kg=6,8,8
58Kg=5,5,6

Today running nose,stuffy nose , exhausted
Hemorrhoid getting smaller

24/3/22星期四
Off workout
Hemorrhoid still can feel after shit
Little headache 2pcs paracetamol ,no more runny nose

Right hole stuffy nose

This post has been edited by SupermanLick: Mar 24 2022, 07:49 PM

25/3/22星期五
Off workout

Yesterday night many sweat making sheet wet wet , ulcer mouth ,lower jaw 2side lymph nodes pain ,no fever no headache, hemorrhoid still here , surprisingly morning wakeup dick always hardness
I hate pain

This post has been edited by SupermanLick: Mar 25 2022, 08:52 PM

26/3/22星期六
Off workout

Ulcers mouth swelling left&right ,lymph nodes little swelling ,feel tired still having strength ,I feel the fever ,1 hemorrhoid , ichi throat
1pc paracetamol still powerful man

27/3/22星期天
Bench press barbell
38Kg=8

Push ups
20

Bench press barbell
38Kg=8
48Kg=8,10
54Kg=6,8,
60Kg=4,4,3

Bench press barbell , half motion
68Kg=3
74Kg=2,3

Bench press barbell , holding position only
94Kg=9sec,10sec

Today feel well, ulcers still pain when eating. hemorrhoid still here ,will shrink after few seconds while standing up

Ermm no one comment ? If for me no comment mean no one give a damn u shud keep your joirnal using app or somethin la bro


But good job see you progressing well

This post has been edited by Roadwarrior1337: Mar 27 2022, 09:32 PM

it doesnt work like that