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> Successful of🦸SupermanLick, 体能向上训练🖕

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TSSupermanLick
post May 5 2022, 10:16 PM

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




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
TSSupermanLick
post May 6 2022, 09:49 PM

👊PUNCH SOHAI🦸
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Junior Member
526 posts

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
TSSupermanLick
post May 7 2022, 10:42 PM

👊PUNCH SOHAI🦸
****
Junior Member
526 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
TSSupermanLick
post May 8 2022, 06:30 PM

👊PUNCH SOHAI🦸
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Junior Member
526 posts

Joined: Jun 2014
From: The Moon🦸






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

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




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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TSSupermanLick
post May 9 2022, 07:51 PM

👊PUNCH SOHAI🦸
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Junior Member
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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
TSSupermanLick
post May 10 2022, 07:45 PM

👊PUNCH SOHAI🦸
****
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Joined: Jun 2014
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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
TSSupermanLick
post May 11 2022, 10:36 PM

👊PUNCH SOHAI🦸
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Junior Member
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Joined: Jun 2014
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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
TSSupermanLick
post May 12 2022, 09:42 PM

👊PUNCH SOHAI🦸
****
Junior Member
526 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
TSSupermanLick
post May 13 2022, 09:32 PM

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

Joined: Jun 2014
From: The Moon🦸




13/5/22星期天
站姿杠铃推举
8kg=4,3
28kg=3,3
38kg=3,3
48kg=4,3,3,2,3

上后背右侧有点酸,最怕的旧伤
TSSupermanLick
post May 14 2022, 09:47 PM

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

Joined: Jun 2014
From: The Moon🦸




14/5/22星期六
架上硬拉,上膝始点
48kg=4,4
78kg=4,3
98kg=3,3
118kg=5,5,5,5,5

低杠传统硬拉
48kg=5,4
68kg=3,3
78kg=5,5,5,4

后侧大腿肌有点酸
TSSupermanLick
post May 15 2022, 04:50 PM

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

Joined: Jun 2014
From: The Moon🦸




15/5/22星期天
伏地挺身=4

仰卧推举
38kg=4
48kg=4
54kg=3
60kg=3
66kg=3,3,2,3,3
仰卧推举,半动做
72kg=3,2,2
TSSupermanLick
post May 16 2022, 07:26 PM

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

Joined: Jun 2014
From: The Moon🦸




16/5/22星期一
今天不运动 剃毛
TSSupermanLick
post May 17 2022, 10:31 PM

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

Joined: Jun 2014
From: The Moon🦸




17/5/22星期二
引体向上,用脚辅助
4,5
引体向上,没辅助
4,4
引体向上,负重
10kg=5,5,4,4,5

垂直式手腕扭动,屈曲&屈伸
35kg=12,15
45kg=8,8,10,8,8,8
50kg=8,8

TSSupermanLick
post May 18 2022, 10:13 PM

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

Joined: Jun 2014
From: The Moon🦸




17/5/22星期三
站姿撑杠提踵
38kg=5
58kg=4
78kg=4
88kg=5
100kg=8,8,8,8
106kg=8,8

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
11kg=4
16kg=4
19kg=4
22kg=4
26kg=8,8,8
29kg=6,6
TSSupermanLick
post May 19 2022, 10:24 PM

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

Joined: Jun 2014
From: The Moon🦸




19/5/22星期四
站姿杠铃推举
8kg=5,4
28kg=4
38kg=3,3
48kg=5,3,3,3
站姿杠铃推举,撑杠
58kg=6sec,8sec,10sec,10sec
TSSupermanLick
post May 20 2022, 08:17 PM

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

Joined: Jun 2014
From: The Moon🦸




20/5/22星期五
上楼梯,一步两阶
5floor, 8floor, 9floor

上背有点酸痛,尤其是低头的时候
TSSupermanLick
post May 21 2022, 08:09 PM

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

Joined: Jun 2014
From: The Moon🦸




21/5/22星期六
30米上坡短跑冲刺×9次

跑完后的双脚小腿肌肉有点酸痛. 擦Voren
TSSupermanLick
post May 22 2022, 03:15 PM

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

Joined: Jun 2014
From: The Moon🦸




22/5/22星期六
架上硬拉,上膝始点
48kg=5
78kg=4
98kg=4
118kg=5,5,5
128kg=5,5

低杠传统硬拉
48kg=5
68kg=4
78kg=5
88kg=4,4,4,3

小腿有点酸
TSSupermanLick
post May 23 2022, 10:53 PM

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

Joined: Jun 2014
From: The Moon🦸




23/5/22星期一
伏地挺身=5

仰卧推举
38kg=5
48kg=5
54kg=4
60kg=4
66kg=3,3,3,2,1
仰卧推举,半动做
72kg=2,3,2

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