29/3/22星期二
Pull ups, legs assist
8,12,15,11
Pull ups, without legs assist
8,8,11
Pull ups, with weights
5Kg=8,6,6
10Kg=4,5,5

Vertical wrist roll Flexion&Extension
35Kg=8,12,18
50Kg=8,8,8,8,8,8
Vertical wrist roll Flexion&Extension, holding position only
65Kg=6sec,8sec,8sec,

This post has been edited by SupermanLick: Mar 29 2022, 09:31 PM

30/3/22星期三
Inclined barbell biceps curl left&right ,1hand assist
11Kg=8,18
16Kg=12,13
19Kg=10,12
22Kg=10,10
25Kg=8,8,6
32Kg=3,3,4

Feel well. Hemorrhoid took time to shrink down

This post has been edited by SupermanLick: Mar 30 2022, 09:43 PM


Attached thumbnail(s)

31/3/22星期四
Barbell overhead press ,no legs assist
8Kg=26
28Kg=12,10,12
38Kg=8,7,8
43Kg=5,4
45Kg=4
48Kg=1,1
Barbell overhead press ,holding position only
54Kg=8sec,11sec
58Kg=6sec,8sec

Note:Grip width clearance 60cm →52cm, feel more power and smoothness with 52cm



Attached thumbnail(s)

1/4/22星期五
Barbell calf raise
8Kg=25
48Kg=12,20
78Kg=15,12,12
98Kg=10,9,11

Barbell rack pulls, upper kneecaps starting position
48Kg=10,15
78Kg=10,12,10
98Kg=9,8,8
108Kg=5,5

Deficit barbell conventional deadlift
48Kg=8,11,11
68Kg=5,6

Feel good today, but lack of power

2/4/22星期六
Barbell bench press
38kg=6
Push ups=18
38kg=13
48kg=8,12,10
54kg=8,8,6
60kg=4,5
65kg=1,1
Barbell bench press, half motion
71kg=3,2,3
Barbell bench press, holding position only
91kg=6sec,10sec,13sec

3/4/22星期天
Today go gym

2hands row machine
20kg=18
30kg=16
40kg=15,13
60kg=12,12
70kg=8,10
80kg=6,6
90kg=4,4
100kg=2,3

Legs extension machine
32kg=8,12
41kg=12
50kg=9
54kg=8
64kg=8
73kg=6
Legs extension machine, half motion
82kg=5,5
91kg=5,6

This post has been edited by SupermanLick: Apr 3 2022, 08:51 PM


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4/4/22星期一
Off workout

Whole body soreness, no sore no gain

5/4/22星期二
Barbell calf raise
38kg=13,16
58kg=12,18,15
78kg=11,12
88kg=11,15,12

Vertical wrist roll Flexion&Extension
35kg=8,15,13
55kg=4
50kg=8,8,8,8,8,9

Quads still sore

6/4/22星期三
Inclined barbell biceps curl left&right, 1hand assist
11kg=10,20
16kg=10,15
19kg=10
22kg=10
25kg=8,10,8,8,6

7/4/22星期四
Barbell overhead press, no legs assist
8kg=16,25
28kg=8,12
38kg=7,8,8
43kg=5,5
48kg=1
Barbell overhead press, with legs assist
48kg=2,1
Barbell overhead press , holding position only
58kg=5sec,4sec,6sec

8/4/22星期五
Barbell rack pulls, upper kneecaps starting position
48kg=8,15
78kg=10,12,13
98kg=6,8,9

Deficit barbell conventional deadlift
48kg=11,12
68kg=7
78kg=6
88kg=2,3,2

My back sacrum little sore, don't know why. Better stop

9/4/22星期六
Barbell bench press
38kg=6
Push ups=22
38kg=13
48kg=10,12
54kg=8,8
60kg=4,5
65kg=2,3
66kg=2,2
71kg=0

10/4/22星期天
Pull ups, legs assist
10,18,12
Pull ups, without legs assist
10,12,8
Pull ups, with weights
5kg=7,7
10kg=4,5
15kg=2,2,1

Vertical wrist roll Flexion&Extension
35kg=12,17
50kg=8,9,8,8,8


Attached thumbnail(s)

11/4/22星期一
撑杠提踵
38kg=12,18
58kg=12,15,12
78kg=12,12,12
88kg=11,10,12

杠铃倾斜2头肌弯举 左/右手交换，1手辅助
11kg=12
16kg=12,15
19kg=12
22kg=10
25kg=8,8

今天晨起不久感到颈背酸痛，尤其是转动脖子的时候
今晚简单动作，不痛不酸:ूाीू

12/4/22星期二
今天不运动

晨起时右后侧脖子疼痛，抬头会痛 got pain got gain


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13/4/22星期三
站姿杠铃推举
8kg=15,26
28kg=12,16
38kg=8,10
43kg=6,5,3(上背痛)

最后1下感到疼痛 上背右侧伤势加重，就连躺着都会痛
是真的拉伤，按压却不疼
要停练1个礼拜～

14/4/22星期四
今天停练
睡觉时被痛醒了好几次。现在转动脖子会痛罢了

15/4/22星期五
Jumping ups bed, 48cm height
10,30,30,20

16/4/22星期六
Roman chair hyperextension
12,12,12

Lying legs curl machine
30kg=12
36kg=12,12
40kg=10,10

Legs extension machine
32kg=12,12
41kg=10,10
50kg=8,10
54kg=10,10,10
64kg=10

Legs abductors machine
20kg=15,15
25kg=10,12
30kg=10,10
Legs adductors machine
30kg=12,15
35kg=15,13
45kg=8,10

17/4/22星期天
今天去享受


This post has been edited by SupermanLick: Apr 17 2022, 07:47 PM