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> Successful of🦸SupermanLick, 体能向上训练🖕

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TSSupermanLick
post Apr 16 2022, 09:46 PM

👊PUNCH SOHAI🦸
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537 posts

Joined: Jun 2014
From: The Moon🦸




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
TSSupermanLick
post Apr 17 2022, 07:45 PM

👊PUNCH SOHAI🦸
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Joined: Jun 2014
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17/4/22星期天
今天去享受


This post has been edited by SupermanLick: Apr 17 2022, 07:47 PM
TSSupermanLick
post Apr 18 2022, 07:24 PM

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




18/4/11星期一
今天有约,不运动
TSSupermanLick
post Apr 19 2022, 10:19 PM

👊PUNCH SOHAI🦸
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Joined: Jun 2014
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19/4/22星期二
仰卧推举
38kg=8
伏地挺身=26
48kg=8,10
54kg=8,9,6
60kg=6,5
66kg=2,2
仰卧推举,半动做
74kg=2,2,2
仰卧推举,撑着
94kg=8sec,10sec,6sec




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TSSupermanLick
post Apr 20 2022, 08:12 PM

👊PUNCH SOHAI🦸
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Joined: Jun 2014
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20/4/22星期三
今天不运动
上胸酸痛,转动脖子还会有酸痛
TSSupermanLick
post Apr 21 2022, 09:52 PM

👊PUNCH SOHAI🦸
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537 posts

Joined: Jun 2014
From: The Moon🦸




21/4/22星期四
引体向上,用脚辅助
10,15,18
引体向上,没辅助
12,12,10
引体向上,负重
10kg=7,6,6

垂直式手腕扭动,屈曲&屈伸
35kg=8,15,15,15
50kg=8,8,8,8
TSSupermanLick
post Apr 22 2022, 10:24 PM

👊PUNCH SOHAI🦸
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Junior Member
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22/4/22星期五
站姿撑杠提踵
38kg=12,15
58kg=12,12
78kg=12
88kg=12,10
94kg=12,12,12,12

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
11kg=12
16kg=12
19kg=12
22kg=10,10,8
25kg=8,8
32kg=3,3,4

This post has been edited by SupermanLick: Apr 22 2022, 11:01 PM


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TSSupermanLick
post Apr 23 2022, 10:05 PM

👊PUNCH SOHAI🦸
****
Junior Member
537 posts

Joined: Jun 2014
From: The Moon🦸




23/4/22星期六
站姿杠铃推举
8kg=12,22
28kg=10,15
38kg=8,8
43kg=6,5,5,5
站姿杠铃推举,撑杠
58kg=6sec,8sec,8sec
64kg=6sec
70kg=3sec,5sec
TSSupermanLick
post Apr 24 2022, 02:19 PM

👊PUNCH SOHAI🦸
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Junior Member
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Joined: Jun 2014
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24/4/22星期天
架上硬拉,上膝始点
48kg=12,18
78kg=10,13,12
98kg=10,8
118kg=8,8

低杠传统硬拉
48kg=10,15
68kg=8
78kg=5,5
88kg=2,3,2
SuperwomanVibrate P
post Apr 25 2022, 12:03 PM

New Member
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Probation
8 posts

Joined: Apr 2022
From: Inside the moon
25/4/22星期一
今天不运动,脖子两侧的斜方肌感到很酸
SuperwomanVibrate P
post Apr 26 2022, 10:26 PM

New Member
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Probation
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Joined: Apr 2022
From: Inside the moon
仰卧推举
38kg=10
伏地挺身=20
48kg=8,10
54kg=7
60kg=6,6
66kg=3,2,2
71kg=0
66kg=1

SuperwomanVibrate P
post Apr 27 2022, 01:35 PM

New Member
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Probation
8 posts

Joined: Apr 2022
From: Inside the moon
27/4/22星期三
今天不运动 上胸和3头肌有点酸
SuperwomanVibrate P
post Apr 28 2022, 11:21 PM

New Member
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Probation
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Joined: Apr 2022
From: Inside the moon
28/4/22
引体向上,用脚辅助
12,22
引体向上,没辅助
13,12,12
引体向上,负重
10kg=7,6
15kg=3
20kg=2,1

垂直式手腕扭动,屈曲&屈伸
35kg=10,12,15
45kg=10,12,10,10,10

上楼梯,一步两阶
6floor,6floor,9floor
11floor,10floor
SuperwomanVibrate P
post Apr 29 2022, 09:46 PM

New Member
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Probation
8 posts

Joined: Apr 2022
From: Inside the moon
29/4/22星期五
站姿杠铃推举
8kg=13,25
28kg=10,15
38kg=8,8,10
43kg=5,7
48kg=3,3,2,2

站姿撑杠提踵
38kg=15,15
58kg=12,12
78kg=12,15
88kg=12,10
100kg=8,8,8,8
SuperwomanVibrate P
post Apr 30 2022, 09:23 PM

New Member
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Probation
8 posts

Joined: Apr 2022
From: Inside the moon
30/4/22星期六
杠铃倾斜2头肌弯举 左/右手交换,1手辅助
11kg=8
16kg=10,15
19kg=12,12
22kg=10
25kg=8,8,8
32kg=3,3
SuperwomanVibrate P
post May 1 2022, 02:39 PM

New Member
*
Probation
8 posts

Joined: Apr 2022
From: Inside the moon
1/5/22星期天
架上硬拉,上膝始点
48kg=9,16
78kg=10,12
98kg=10,10
118kg=6,8,6
128kg=3

低杠传统硬拉
48kg=8,12
68kg=8
78kg=5,5

感觉背阔肌有点酸痛,停止运动
TSSupermanLick
post May 2 2022, 12:12 PM

👊PUNCH SOHAI🦸
****
Junior Member
537 posts

Joined: Jun 2014
From: The Moon🦸





TSSupermanLick
post May 2 2022, 08:43 PM

👊PUNCH SOHAI🦸
****
Junior Member
537 posts

Joined: Jun 2014
From: The Moon🦸




2/5/22星期一
仰卧推举
38kg=8
伏地挺身=20
48kg=8,11
54kg=10
60kg=6,6
66kg=3
仰卧推举,半动做
72kg=3,2,3
仰卧推举,撑着
92kg=6sec,10sec,10sec
TSSupermanLick
post May 3 2022, 12:11 PM

👊PUNCH SOHAI🦸
****
Junior Member
537 posts

Joined: Jun 2014
From: The Moon🦸




3/5/22星期二
Hamstring stretching 7set


上胸两侧有点酸

This post has been edited by SupermanLick: May 3 2022, 12:14 PM
TSSupermanLick
post May 4 2022, 10:24 PM

👊PUNCH SOHAI🦸
****
Junior Member
537 posts

Joined: Jun 2014
From: The Moon🦸




4/5/22星期三
引体向上,用脚辅助
13,15
引体向上,没辅助
12,13,12
引体向上,负重
10kg=6,7,7

垂直式手腕扭动,屈曲&屈伸
35kg=8,15,15
45kg=10,12,12,12,10

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