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> Successful of🦸SupermanLick, 体能向上训练🖕

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TSSupermanLick
post Mar 11 2022, 01:32 PM, updated 22h ago

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10/3/22 星期四
Bench press barbell
37Kg =10

俯卧撑=20

Bench press barbell
37Kg=8
47Kg=10,8,8
53Kg=8,8,6
60Kg=5,3,1
58Kg=5,2

Note: 56cm grip width clearance

This post has been edited by SupermanLick: May 27 2022, 10:57 PM


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TSSupermanLick
post Mar 11 2022, 01:46 PM

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11/3/22 星期五
Off workout
Double upper chest soreness
TSSupermanLick
post Mar 11 2022, 01:58 PM

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12/3/22 星期六
引体向上,用脚辅助
6,10,12,12,12,10,10,10

引体向上,没辅助
8,10,8

引体向上,负重
5Kg=6,6,7

Note: 43cm grip width clearance ,body weight 71Kg

Vertical wrist roll Flexion&Extension
30Kg=8,12
40Kg=8,15,8,8,10
50Kg=10,10,8,8,8,6,8,8


This post has been edited by SupermanLick: Mar 12 2022, 08:48 PM


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TSSupermanLick
post Mar 11 2022, 01:59 PM

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13/3/22 星期日
Inclined barbell biceps curl left&right ,1hand assist
11Kg=12,19
16Kg=12,12,8,10
19Kg=8,8
22Kg=8,8,7
25Kg=6,6,7,6 (right forearm cramp)


This post has been edited by SupermanLick: Mar 13 2022, 04:32 PM


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TSSupermanLick
post Mar 14 2022, 08:30 PM

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14/3/22 星期一
Barbell overhead press ,no legs assist
8Kg=12,15
28Kg=8,8,10,10
38Kg=8,8,9,6,6
43Kg=4,3,3,4

Barbell overhead press , holding position only
49Kg=5sec,10sec,8sec

Note:60cm grip width clearance



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TSSupermanLick
post Mar 15 2022, 10:09 PM

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15/3/22 星期二
Barbell calf raise
10Kg=12
48Kg=10,10,12
78Kg=8,8,10
98Kg=10,8,8
118Kg=6,7,6,6

Weight plate squat
10Kg=10,10

Deficit barbell conventional deadlift
38Kg=8,8,10
48Kg=8,6,7
68Kg=4,3,3,2,3 (feel very tired and dizziness)
About 50mins night nap

Note:Use Vaseline on shin ,no socks


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TSSupermanLick
post Mar 16 2022, 09:05 PM

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16/3/22 星期三
今天去健身房
Legs extension machine
34Kg=12,15,12
43Kg=12,10,10,9
52Kg=10,12,10
61Kg=10,8,8,
Half motion Legs extension machine
70Kg=12,10
79Kg=10
89Kg=8,8
98Kg=8
107Kg=7,8,6,6

Inclined chest press machine
20Kg=8,12,15
30Kg=10,8,8
35Kg=8,8
40Kg=8,9
45Kg=6,3 (half motion)
50Kg=2,3,4,2 (half motion)

Addition Chest Fly machine+Bike ride machine+10 floor stairs



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TSSupermanLick
post Mar 17 2022, 12:40 PM

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17/3/22星期四
Today off workout
Legs weakness ,left leg upper knee cap soreness , calf soreness ,upper chest soreness ,left butt got little pain near the tail bone ,morning wokeup dick hardness🖕

This post has been edited by SupermanLick: Mar 17 2022, 12:43 PM
TSSupermanLick
post Mar 18 2022, 09:40 PM

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18/3/22 星期五
引体向上,用脚辅助
8,10,10,12,10

引体向上,没辅助
10,8,8,8

引体向上
5Kg=6,6
10Kg=3,4

,今天一早起来感到右手3头肌疼痛,有可能我坐下站起 都使用右手辅助



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TSSupermanLick
post Mar 19 2022, 07:40 PM

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19/3/22星期六
Off workout ,my right tricep got little pain
My favorite non steroid VOREN rubbing


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TSSupermanLick
post Mar 20 2022, 07:40 PM

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29/3/22星期日
Vertical wrist roll Flexion&Extension
30Kg=8,13
40Kg=8,10,10,10
50Kg=8,8,12,8,8

Vertical wrist roll Flexion&Extension, holding position only
65Kg=8sec,8sec,
75Kg=5sec,3sec,5sec


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TSSupermanLick
post Mar 21 2022, 10:08 PM

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21/3/22星期一
Inclined barbell biceps curl left&right ,1hand assist
11Kg=12,15
16Kg=12,17
19Kg=10,8,10
22Kg=8,8,8
25Kg=6,6
32Kg=2,2
36Kg=1

Today I hold my shit to do weightlifting ,after pop out in toilet I wash my anal ,I feel got 1 hemorrhoid saiz like a glass bead

This post has been edited by SupermanLick: Mar 21 2022, 10:26 PM
TSSupermanLick
post Mar 22 2022, 09:01 PM

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22/3/22星期二
Barbell overhead press ,no legs assist
8Kg=12,19
28Kg=6,9,8
38Kg=8,9,8
43Kg=4,4

Barbell overhead press ,holding position only
49Kg=8sec,9sec
51Kg=8sec,7sec,7sec

Today hemorrhoid bubble getting softer , stomach pain want to shit
TSSupermanLick
post Mar 23 2022, 09:20 PM

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23/3/22星期三
Barbell calf raise
8Kg=20
48Kg=12,12
78Kg=8,12
98Kg=8,10
118Kg=6,8,5,6

Deficit barbell conventional deadlift
38Kg=8,10
48Kg=6,8,8
58Kg=5,5,6

Today running nose,stuffy nose , exhausted
Hemorrhoid getting smaller
TSSupermanLick
post Mar 24 2022, 07:44 PM

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24/3/22星期四
Off workout
Hemorrhoid still can feel after shit
Little headache 2pcs paracetamol ,no more runny nose

Right hole stuffy nose

This post has been edited by SupermanLick: Mar 24 2022, 07:49 PM
TSSupermanLick
post Mar 24 2022, 07:45 PM

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25/3/22星期五
Off workout

Yesterday night many sweat making sheet wet wet , ulcer mouth ,lower jaw 2side lymph nodes pain ,no fever no headache, hemorrhoid still here , surprisingly morning wakeup dick always hardness
I hate pain

This post has been edited by SupermanLick: Mar 25 2022, 08:52 PM
TSSupermanLick
post Mar 26 2022, 08:32 PM

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26/3/22星期六
Off workout

Ulcers mouth swelling left&right ,lymph nodes little swelling ,feel tired still having strength ,I feel the fever ,1 hemorrhoid , ichi throat
1pc paracetamol still powerful man
TSSupermanLick
post Mar 27 2022, 09:28 PM

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27/3/22星期天
Bench press barbell
38Kg=8

Push ups
20

Bench press barbell
38Kg=8
48Kg=8,10
54Kg=6,8,
60Kg=4,4,3

Bench press barbell , half motion
68Kg=3
74Kg=2,3

Bench press barbell , holding position only
94Kg=9sec,10sec

Today feel well, ulcers still pain when eating. hemorrhoid still here ,will shrink after few seconds while standing up
Roadwarrior1337
post Mar 27 2022, 09:31 PM

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Ermm no one comment ? If for me no comment mean no one give a damn u shud keep your joirnal using app or somethin la bro


But good job see you progressing well bruce.gif

This post has been edited by Roadwarrior1337: Mar 27 2022, 09:32 PM
NGV22
post Mar 27 2022, 09:45 PM

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QUOTE(Roadwarrior1337 @ Mar 27 2022, 09:31 PM)
Ermm no one comment ? If for me no comment mean no one give a damn u shud keep your joirnal using app or somethin la bro
But good job see you progressing well bruce.gif
*
it doesnt work like that
TSSupermanLick
post Mar 27 2022, 09:49 PM

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QUOTE(Roadwarrior1337 @ Mar 27 2022, 09:31 PM)
Ermm no one comment ? If for me no comment mean no one give a damn u shud keep your joirnal using app or somethin la bro
But good job see you progressing well bruce.gif
*
App. Function sucks
I usually use book and pen
TSSupermanLick
post Mar 28 2022, 07:43 PM

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28/3/22星期一
Off workout
Feel well, upper chest very soreness, triceps little soreness. Feel tired
TSSupermanLick
post Mar 29 2022, 09:31 PM

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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
TSSupermanLick
post Mar 30 2022, 09:38 PM

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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


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TSSupermanLick
post Mar 31 2022, 10:10 PM

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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



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TSSupermanLick
post Apr 1 2022, 10:24 PM

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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
TSSupermanLick
post Apr 2 2022, 11:03 PM

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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
TSSupermanLick
post Apr 3 2022, 08:49 PM

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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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TSSupermanLick
post Apr 4 2022, 07:45 PM

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4/4/22星期一
Off workout

Whole body soreness, no sore no gain
TSSupermanLick
post Apr 5 2022, 10:38 PM

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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
TSSupermanLick
post Apr 6 2022, 09:51 PM

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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
TSSupermanLick
post Apr 7 2022, 10:18 PM

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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
TSSupermanLick
post Apr 8 2022, 10:40 PM

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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
TSSupermanLick
post Apr 9 2022, 10:24 PM

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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
TSSupermanLick
post Apr 10 2022, 04:35 PM

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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


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TSSupermanLick
post Apr 11 2022, 10:04 PM

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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:ूाीू
TSSupermanLick
post Apr 12 2022, 07:50 PM

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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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TSSupermanLick
post Apr 13 2022, 08:50 PM

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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~

TSSupermanLick
post Apr 14 2022, 08:06 PM

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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
TSSupermanLick
post Apr 15 2022, 08:09 PM

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

TSSupermanLick
post Apr 16 2022, 09:46 PM

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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

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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

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18/4/11星期一
今天有约,不运动
TSSupermanLick
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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TSSupermanLick
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
TSSupermanLick
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
TSSupermanLick
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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post Apr 23 2022, 10:05 PM

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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
TSSupermanLick
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
SuperwomanVibrate P
post Apr 25 2022, 12:03 PM

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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

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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

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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

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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

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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

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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

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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

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TSSupermanLick
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
TSSupermanLick
post May 3 2022, 12:11 PM

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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
TSSupermanLick
post May 4 2022, 10:24 PM

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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
TSSupermanLick
post May 5 2022, 10:16 PM

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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
TSSupermanLick
post May 6 2022, 09:49 PM

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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

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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

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

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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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TSSupermanLick
post May 9 2022, 07:51 PM

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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

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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

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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

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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

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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

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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

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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

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

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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

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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

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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

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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

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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

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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

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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
TSSupermanLick
post May 24 2022, 07:55 PM

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24/5/22星期二
上楼梯,一步两阶
5floor, 6floor, 11floor

上胸有点酸痛
TSSupermanLick
post May 25 2022, 09:35 PM

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25/5/22星期三
引体向上,用脚辅助
5
引体向上,没辅助
5
引体向上,负重
10kg=5,5,5,5,5

垂直式手腕扭动,屈曲&屈伸
35kg=8,10
40kg=10,10
45kg=10,8,10,10
TSSupermanLick
post May 26 2022, 10:00 PM

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26/5/22星期四
站姿撑杠提踵
38kg=5
58kg=6
78kg=5
88kg=5
100kg=5,5,5,5,10

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

昨天失眠,很迟睡
TSSupermanLick
post May 27 2022, 09:45 PM

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27/5/22星期五
站姿杠铃推举
8kg=8
28kg=4
38kg=4
44kg=6,5,5,4,4
站姿杠铃推举,撑杠
64kg=6sec,10sec,10sec
TSSupermanLick
post May 28 2022, 10:39 PM

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28/5/22星期六
架上硬拉,上膝始点
38kg=5
78kg=4
98kg=4
118kg=5,5,5,5
128kg=5

低杠传统硬拉
48kg=5
68kg=4
78kg=5,5,3
TSSupermanLick
post May 29 2022, 10:15 PM

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29/5/22星期天
伏地挺身=5

杠铃仰卧推举
38kg=4
48kg=4
54kg=5
60kg=4
65kg=5,5,4,4,3
杠铃仰卧推举,半动做
71kg=3,3,3
TSSupermanLick
post May 30 2022, 08:08 PM

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30/5/22星期一
上楼梯,一步两阶
5floor, 10floor, 7floor

上胸很酸
TSSupermanLick
post May 31 2022, 10:26 PM

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𓂸

user posted image

This post has been edited by SupermanLick: May 31 2022, 11:21 PM
TSSupermanLick
post May 31 2022, 10:26 PM

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31/5/22星期二
引体向上,用脚辅助
5
引体向上,没辅助
5
引体向上,负重
10kg=5,5,5,5,5,5

垂直式手腕扭动,屈曲&屈伸
35kg=10,12
45kg=10,10
50kg=8,8,10
TSSupermanLick
post Jun 1 2022, 09:47 PM

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1/6/22星期三
站姿撑杠提踵
38kg=5
58kg=4
78kg=4
88kg=5
100kg=8
106kg=8,8,8,8,8

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
11kg=6
16kg=4
19kg=4
22kg=4
25kg=8,8,8
29kg=8
32kg=5

This post has been edited by SupermanLick: Jun 2 2022, 10:37 PM
TSSupermanLick
post Jun 2 2022, 10:36 PM

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2/6/22星期四
站姿杠铃推举
8kg=6
28kg=4
38kg=5
48kg=5,4,4,4
站姿杠铃推举,用脚辅助
53kg=1
站姿杠铃推举,撑杠
63kg=7sec,10sec,10sec,10sec
TSSupermanLick
post Jun 3 2022, 08:27 PM

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3/6/22星期六
今天不运动
臀部尾椎有点酸痛。昨天撑杠突然尾椎有点痛
TSSupermanLick
post Jun 4 2022, 10:12 PM

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4/6/22星期六
架上硬拉,上膝始点
48kg=4
78kg=5
98kg=4
118kg=4
128kg=8,8,6,6

低杠传统硬拉
48kg=5
68kg=4
78kg=5,5,4,4

尾椎臀部,刺痛缓解
按压左侧后背腰会酸痛,大量擦VOREN
TSSupermanLick
post Jun 5 2022, 09:11 PM

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5/6/22星期天
今天不运动
TSSupermanLick
post Jun 8 2022, 08:33 PM

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6/6/22星期一
贴药膏布ACUSTOP
7/6/22星期二
康复日,不再酸痛了
连续3天没运动了
TSSupermanLick
post Jun 8 2022, 09:48 PM

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8/6/22星期三
伏地挺身=8

杠铃仰卧推举
38kg=6
48kg=5
54kg=4
60kg=4
65kg=4,4,4,3,4
TSSupermanLick
post Jun 9 2022, 08:31 PM

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9/6/22星期四
上楼梯,一步两阶
5floor, 8floor, 9floor

上胸很酸
TSSupermanLick
post Jun 11 2022, 12:03 AM

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10/6/22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=5,6,6,6,6

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

This post has been edited by SupermanLick: Jun 11 2022, 12:04 AM
TSSupermanLick
post Jun 11 2022, 11:17 PM

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11/6/22星期六
站姿撑杠提踵
38kg=6
58kg=5
78kg=5
88kg=5
100kg=7
106kg=8,8,8,8,10

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
11kg=5
16kg=6
19kg=5
22kg=5
25kg=8,8
29kg=6,6
32kg=5

This post has been edited by SupermanLick: Jun 12 2022, 03:56 PM


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post Jun 12 2022, 03:58 PM

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12/6/22星期天
站姿杠铃推举
8kg=8
28kg=5
38kg=5
43kg=4
48kg=4,3,3,4,4

TSSupermanLick
post Jun 13 2022, 10:58 PM

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13/6/22星期一
架上硬拉,上膝始点
48kg=4
78kg=5
98kg=4
118kg=4
128kg=5,8,8,8

低杠传统硬拉
48kg=6
68kg=5
88kg=6,4,5
98kg=4,4
TSSupermanLick
post Jun 14 2022, 09:07 PM

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14/6/22星期二
上楼梯,一步两阶
5floor, 10floor, 7floor
TSSupermanLick
post Jun 15 2022, 10:43 PM

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15/6/22星期三
伏地挺身=6

杠铃仰卧推举
38kg=5
48kg=5
54kg=4
60kg=4
65kg=5,5,5
66kg=4,3
TSSupermanLick
post Jun 16 2022, 07:11 PM

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16/6/22星期四
今天不运动
TSSupermanLick
post Jun 17 2022, 09:54 PM

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17/6/22星期五
引体向上,用脚辅助
7
引体向上,没辅助
6
引体向上,负重
10kg=6,6,5,6,6

垂直式手腕扭动,屈曲&屈伸
35kg=10,13
45kg=10,10,10,10
50kg=8,8,8
TSSupermanLick
post Jun 19 2022, 12:47 PM

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18/6/22星期六
站姿撑杠提踵
38kg=7
58kg=7
78kg=5
88kg=5
100kg=8
106kg=8,8,8,8
112kg=8

杠铃倾斜2头肌弯举 左/右手交换,1手辅助
16kg=5
19kg=5
22kg=6
25kg=8,8
29kg=8,8
32kg=6
TSSupermanLick
post Jun 19 2022, 04:04 PM

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19/6/22星期天
站姿杠铃推举
8kg=6
28kg=5
38kg=5
48kg=5,4,4,4,3

站姿杠铃推举,撑着杠
58kg=7sec,10sec
64kg=10sec
70kg=6sec,10sec
TSSupermanLick
post Jun 20 2022, 10:30 PM

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20/6/22星期一
架上硬拉,上膝始点
48kg=6
78kg=5
98kg=4
118kg=4
128kg=8,8,8,8
134kg=8

低杠传统硬拉
48kg=5
68kg=4
78kg=4
88kg=5,4,4,4
TSSupermanLick
post Jun 21 2022, 09:35 PM

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21/6/22星期二
今天不运动
TSSupermanLick
post Jun 22 2022, 11:19 PM

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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
TSSupermanLick
post Jun 23 2022, 09:06 PM

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

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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
TSSupermanLick
post Jun 25 2022, 10:25 PM

👊PUNCH SOHAI🦸
****
Junior Member
532 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
TSSupermanLick
post Jun 26 2022, 08:32 PM

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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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Attached Image
TSSupermanLick
post Jun 27 2022, 09:50 PM

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Junior Member
532 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
TSSupermanLick
post Yesterday, 11:01 PM

👊PUNCH SOHAI🦸
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Junior Member
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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

 

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