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 Successful of🦸SupermanLick, 体能向上训练🖕

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SUSSupermanLick
post Apr 18 2022, 07:24 PM

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

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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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SUSSupermanLick
post Apr 20 2022, 08:12 PM

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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
SUSSupermanLick
post Apr 21 2022, 09:52 PM

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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
SUSSupermanLick
post Apr 22 2022, 10:24 PM

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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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SUSSupermanLick
post Apr 23 2022, 10:05 PM

👊PUNCH SOHAI🦸
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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
SUSSupermanLick
post Apr 24 2022, 02:19 PM

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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
SUSSupermanLick
post May 2 2022, 12:12 PM

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SUSSupermanLick
post May 2 2022, 08:43 PM

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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
SUSSupermanLick
post May 3 2022, 12:11 PM

👊PUNCH SOHAI🦸
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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
SUSSupermanLick
post May 4 2022, 10:24 PM

👊PUNCH SOHAI🦸
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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
SUSSupermanLick
post May 5 2022, 10:16 PM

👊PUNCH SOHAI🦸
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Senior Member
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5/5/22星期四
站姿撑杠提踵
38kg=10,18
58kg=12
78kg=12,15
88kg=12,15
100kg=8,12,10

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
11kg=12
16kg=12,12
19kg=12
22kg=10
25kg=8,8,8,8
SUSSupermanLick
post May 6 2022, 09:49 PM

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




6/5/22星期五
站姿杠铃推举
8kg=6,6
28kg=4,3
38kg=3,2
43kg=6,6,5,5,5
站姿杠铃推举,撑杠
58kg=8sec,8sec,12sec

我的力水加强了

This post has been edited by SupermanLick: May 6 2022, 09:51 PM
SUSSupermanLick
post May 7 2022, 10:42 PM

👊PUNCH SOHAI🦸
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Senior Member
1,074 posts

Joined: Jun 2014
From: The Moon🦸




7/5/22星期六
架上硬拉,上膝始点
48kg=6,4
78kg=3,3
98kg=3,3
118kg=5,5,5,6

低杠传统硬拉
48kg=5,5
68kg=3,3
78kg=5,5,5,4
SUSSupermanLick
post May 8 2022, 06:30 PM

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






This post has been edited by SupermanLick: May 8 2022, 06:38 PM
SUSSupermanLick
post May 8 2022, 06:31 PM

👊PUNCH SOHAI🦸
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8/5/22星期天
今天去健身房
Wide chest press machine
15kg=6
35kg=5
50kg=3,3
55kg=3
60kg=3
65kg=4
70kg=3
75kg=5,5,5,4,4

Legs extension machine
27kg=5
32kg=6
41kg=5
50kg=5
59kg=5
68kg=5
77kg=5,5,5,5,5

This post has been edited by SupermanLick: May 8 2022, 06:40 PM


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SUSSupermanLick
post May 9 2022, 07:51 PM

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




9/5/22星期一
今天不运动
胸肌和4头肌很酸
SUSSupermanLick
post May 10 2022, 07:45 PM

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10/5/22星期二
上楼梯,一步两阶
6floor, 16floor
胸和大腿 还是有点酸

This post has been edited by SupermanLick: May 10 2022, 07:47 PM
SUSSupermanLick
post May 11 2022, 10:36 PM

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




11/5/22星期三
引体向上,用脚辅助
3,4
引体向上,没辅助
3,3
引体向上,负重
10kg=5,5,5,5,6

垂直式手腕扭动,屈曲&屈伸
35kg=6,5,5
45kg=8,8,8,8,8,8

This post has been edited by SupermanLick: May 11 2022, 10:50 PM
SUSSupermanLick
post May 12 2022, 09:42 PM

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

Joined: Jun 2014
From: The Moon🦸




12/5/22星期四
站姿撑杠提踵
38kg=6,5
58kg=4,3
78kg=3,3
88kg=8
100kg=6,8,8,8,8

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
11kg=6
16kg=5
19kg=4
22kg=4
25kg=8,8,8,6,8

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