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 Successful of🦸SupermanLick, 体能向上训练🖕

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SUSSupermanLick
post Jun 22 2022, 11:19 PM

👊PUNCH SOHAI🦸
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Joined: Jun 2014
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22/6/22星期三
伏地挺身=6

杠铃仰卧推举
38kg=5
48kg=4
54kg=5
60kg=5
65kg=5,5,4,4,4
杠铃仰卧推举,半动作
71kg=4,4,4

This post has been edited by SupermanLick: Jun 22 2022, 11:19 PM
SUSSupermanLick
post Jun 23 2022, 09:06 PM

👊PUNCH SOHAI🦸
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23/6/22星期四
今天不运动
上胸两侧酸痛
SUSSupermanLick
post Jun 24 2022, 10:21 PM

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From: The Moon🦸




24/6/22星期五
引体向上,用脚辅助
6
引体向上,没辅助
6
引体向上,负重
10kg=5,5,7
15kg=4,4

垂直式手腕扭动,屈曲&屈伸
35kg=10,16
45kg=10,10,10,10
50kg=10,10,12
SUSSupermanLick
post Jun 25 2022, 10:25 PM

👊PUNCH SOHAI🦸
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Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




25/6/22星期六
站姿撑杠提踵
38kg=5
58kg=5
78kg=4
88kg=4
100kg=5
112kg=8,8,8,8,8

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
16kg=5
19kg=4
22kg=4
25kg=4
29kg=8,8,8,8
32kg=5

上背开始有点酸痛 喝水,吞咽时脖子后侧特别痛
SUSSupermanLick
post Jun 26 2022, 08:32 PM

👊PUNCH SOHAI🦸
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Joined: Jun 2014
From: The Moon🦸




26/6/22星期天
昨天晚上吃了1粒药
现在脖子后右侧还是有点酸痛


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SUSSupermanLick
post Jun 27 2022, 09:50 PM

👊PUNCH SOHAI🦸
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Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




27/6/22星期一
站姿杠铃推举
8kg=7
28kg=5
38kg=5
43kg=5
48kg=4,5,4,4,3,3
SUSSupermanLick
post Jun 28 2022, 11:01 PM

👊PUNCH SOHAI🦸
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From: The Moon🦸




28/6/22星期二
架上硬拉,上膝始点
48kg=7
78kg=5
98kg=5
118kg=5
128kg=8,8

低杠传统硬拉
48kg=7
68kg=7
78kg=5,5,3

今天力水不支 全身酸痛,尤其是小腿,左侧臀部
SUSSupermanLick
post Jun 29 2022, 10:25 PM

👊PUNCH SOHAI🦸
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Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




29/6/22星期三
伏地挺身=8

杠铃仰卧推举
38kg=4
48kg=5
60kg=5
66kg=4,5,4,4,3
杠铃仰卧推举,半动作
72kg=3,3,5
SUSSupermanLick
post Jun 30 2022, 08:45 PM

👊PUNCH SOHAI🦸
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Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




30/6/22星期四
今天不运动
SUSSupermanLick
post Jul 1 2022, 11:17 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




1/7/22星期五
引体向上,用脚辅助
5
引体向上,没辅助
6
引体向上,负重
10kg=6,5,5,5,6

垂直式手腕扭动,屈曲&屈伸
35kg=8,12
45kg=10,12,12,12
50kg=8,8,8
SUSSupermanLick
post Jul 2 2022, 10:39 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




2/7/22星期六
站姿撑杠提踵
48kg=7
78kg=5
98kg=5
118kg=5,7
108kg=8,8,8,8

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
16kg=6
22kg=6
25kg=5
29kg=8,8,8,8
32kg=5
SUSSupermanLick
post Jul 3 2022, 06:37 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




3/7/22星期天
今天去健身房
Seated shoulder press machine
20kg=6
30kg=5
40kg=5
50kg=5
55kg=5,5,5,5,4

Shoulder weights squat machine
40kg=7
80kg=6
SUSSupermanLick
post Jul 4 2022, 10:35 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




4/7/22星期一
架上硬拉,上膝始点
48kg=4
78kg=7
98kg=4
118kg=5
128kg=8,8,8

低杠传统硬拉
48kg=5
68kg=5
78kg=5
88kg=5,4
98kg=4,2
SUSSupermanLick
post Jul 6 2022, 09:03 AM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




5/7/22星期二
上楼梯,一步两阶
5floor, 13floor
SUSSupermanLick
post Jul 6 2022, 10:25 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




6/7/22星期三
伏地挺身=8

杠铃仰卧推举
38kg=4
48kg=4
60kg=4
66kg=5,5,4,4
73kg=1
杠铃仰卧推举,半动作
74kg=3,3
79kg=1
SUSSupermanLick
post Jul 7 2022, 11:59 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




7/7/22星期四
胸肌两侧很酸痛
SUSSupermanLick
post Jul 8 2022, 09:47 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




8/7/22星期五
引体向上,用脚辅助
4
引体向上,没辅助
5
引体向上,负重
10kg=5,5,6,5,5,5,6

垂直式手腕扭动,屈曲&屈伸
40kg=10,12,12
50kg=8,10,8
SUSSupermanLick
post Jul 9 2022, 09:22 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




9/7/22星期六
站姿撑杠提踵
48kg=5
78kg=4
98kg=8

撑杠时中背右侧疼痛,运动停止
SUSSupermanLick
post Jul 10 2022, 10:32 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




10/7/22星期天
杠铃倾斜2头肌弯举 左/右手交换,1手辅助
16kg=5
22kg=5
25kg=8
29kg=8,8,8,8
SUSSupermanLick
post Jul 11 2022, 09:34 PM

👊PUNCH SOHAI🦸
******
Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




11/7/22星期一
站姿杠铃推举
8kg=6
28kg=5
38kg=5
43kg=5
48kg=5,4,4,4,4

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