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


Attached thumbnail(s)

11/3/22 星期五
Off workout
Double upper chest soreness

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


Attached thumbnail(s)

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


Attached thumbnail(s)

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



Attached thumbnail(s)

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


Attached thumbnail(s)

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



Attached thumbnail(s)

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

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



Attached thumbnail(s)

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


Attached thumbnail(s)

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


Attached thumbnail(s)

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

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

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

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

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

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

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

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

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

it doesnt work like that

App. Function sucks
I usually use book and pen

28/3/22星期一
Off workout
Feel well, upper chest very soreness, triceps little soreness. Feel tired

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


Attached thumbnail(s)

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


Attached thumbnail(s)

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

18/4/11星期一
今天有约，不运动

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




Attached thumbnail(s)

20/4/22星期三
今天不运动
上胸酸痛，转动脖子还会有酸痛

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

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


Attached thumbnail(s)

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

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

25/4/22星期一
今天不运动，脖子两侧的斜方肌感到很酸

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

27/4/22星期三
今天不运动 上胸和3头肌有点酸

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

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

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

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

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

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

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

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

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

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

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

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


Attached thumbnail(s)

9/5/22星期一
今天不运动
胸肌和4头肌很酸

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

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

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

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

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

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

16/5/22星期一
今天不运动 剃毛

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

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

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

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

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

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

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

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

上胸有点酸痛

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

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

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

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

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

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

上胸很酸