无标题无名氏No.65372571

2025-02-25(二)09:02:22 ID: g7vZZG3 (PO主)

Bench Press (Barbell)
Set 1: 70 kg × 6
Set 2: 70 kg × 5
Set 3: 70 kg × 4

Triceps Pushdown (Cable - Straight Bar)
Set 1: 31.25 kg × 10
Set 2: 31.25 kg × 6
Set 3: 31.25 kg × 5

Bicep Curl (Dumbbell)
Set 1: 18 kg × 7
Set 2: 18 kg × 5
Set 3: 18 kg × 5

Shoulder Press (Machine)
Set 1: 37 kg × 10
Set 2: 37 kg × 7
Set 3: 37 kg × 7

Lat Pulldown (Cable)
Set 1: 70.5 kg × 7
Set 2: 70.5 kg × 7
Set 3: 70.5 kg × 6

Iso-Lateral Chest Press (Machine)
Set 1: 70 kg × 5
Set 2: 60 kg × 5
Set 3: 60 kg × 5

无标题无名氏No.65382462

2025-02-26(三)12:29:31 ID: g7vZZG3 (PO主)

Squat (Barbell)
Set 1: 35 kg × 10
Set 2: 35 kg × 8
Set 3: 35 kg × 8
Set 4: 35 kg × 8
Set 5: 35 kg × 7
Set 6: 35 kg × 6

Leg Extension (Machine)
Set 1: 70 kg × 7
Set 2: 70 kg × 6
Set 3: 70 kg × 7

Seated Leg Curl (Machine)
Set 1: 72.5 kg × 6
Set 2: 67.5 kg × 5
Set 3: 55 kg × 7

Back Extension (Machine)
Set 1: 125 kg × 8
Set 2: 125 kg × 8
Set 3: 125 kg × 7

Hip Abductor (Machine)
Set 1: 124 kg × 8
Set 2: 124 kg × 8
Set 3: 124 kg × 7

Hip Adductor (Machine)
Set 1: 135 kg × 9
Set 2: 135 kg × 6
Set 3: 135 kg × 5

Wide Pull Up
Set 1: 6 reps
Set 2: 4 reps
Set 3: 3 reps

Deadlift (Barbell)
Set 1: 40 kg × 7
Set 2: 40 kg × 7
Set 3: 40 kg × 7
Set 4: 40 kg × 8
Set 5: 40 kg × 8

Bicep Curl (Cable)
Set 1: 11.25 kg × 10
Set 2: 11.25 kg × 5
Set 3: 11.25 kg × 9

Incline Bench Press (Dumbbell)
Set 1: 52 kg × 7
Set 2: 52 kg × 5
Set 3: 52 kg × 4

今天家附近的健身房休息，这个时候可以用其他站的连锁店，请了一上午假跑到隔壁站的大店爽了一把，练的心情舒畅

无标题无名氏No.65386003

2025-02-26(三)20:19:16 ID: g7vZZG3 (PO主)

这个app的历史记录里还能看1rm和和上次对比的pr，挺不错的

无标题无名氏No.65389860

2025-02-27(四)09:38:26 ID: g7vZZG3 (PO主)

好久没全身锻炼，今早上起来全身的肌肉都酸的不行
意外的是肱二头肌也很酸，二头已经很久没感受到第二天的酸胀感了，看来bayesian bicep cable curl（没找到中文说法……）的拉伸效果真的很强，准备以后大部分的二头训练都用这个动作，preacher curl让我的肘关节不太舒适
30度倾斜哑铃卧推也非常舒适，比杠铃卧推的拉伸效果强的不是一星半点，以后也把这个动作放到主要胸肌训练里
还有，昨天中午去的，所有动作的表现似乎都比清晨的时候好得多，看来一早起来就冲进健身房、身体还是没完全醒过来，即使你热身够久，但作为有工作的人也没办法
话说昨天去的健身房又大又新真的爽，就是人太多了

从两周前开始切换方式，从追求增加重量、转换为放缓肌肉拉伸（eccentric）过程、到极限的时候停顿1-2秒、的做法之后，能动起来的重量变得很小，一开始觉得很伤虚荣心、旁边的小瘦子都能推比我这个理论上还超重的人大得多的重量，但是正好转换心理状态，我锻炼的是自己的肌肉、我的目的是增加肌肉、而不是给别人看我能举多大重量，现在身体和关节真的很舒适，尤其是杠铃深蹲和deadlift这俩动作，重量小很多，拉伸效果和日后的酸胀感比以前强很多

无标题无名氏No.65398827

2025-02-28(五)09:14:36 ID: g7vZZG3 (PO主)

Incline Bench Press (Dumbbell)
Set 1: 52 kg × 7
Set 2: 52 kg × 5
Set 3: 52 kg × 5
Set 4: 52 kg × 4

Triceps Extension (Cable)
Set 1: 21.25 kg × 8
Set 2: 21.25 kg × 6
Set 3: 21.25 kg × 6

Bicep Curl (Cable)
Set 1: 12.5 kg × 6
Set 2: 12.5 kg × 4
Set 3: 12.5 kg × 4

Reverse Fly (Cable)
Set 1: 49.5 kg × 8
Set 2: 49.5 kg × 6
Set 3: 49.5 kg × 5

Chest Fly
Set 1: 63.5 kg × 9
Set 2: 63.5 kg × 7
Set 3: 63.5 kg × 6

Seated Row (Machine)
Set 1: 68 kg × 6
Set 2: 42.5 kg × 15
Set 3: 45 kg × 10

Notes: position 5

Chest Press (Machine)
Set 1: 63.5 kg × 8
Set 2: 63.5 kg × 5
Set 3: 63.5 kg × 4

Notes: position E

Shoulder Press (Machine)
Set 1: 39 kg × 7
Set 2: 39 kg × 6
Set 3: 39 kg × 5

无标题无名氏No.65424100

2025-03-03(一)09:16:40 ID: g7vZZG3 (PO主)

Incline Bench Press (Dumbbell)
Set 1: 52 kg × 7
Set 2: 52 kg × 5
Set 3: 52 kg × 6
Set 4: 52 kg × 4

Triceps Pushdown (Cable - Straight Bar)
Set 1: 31.25 kg × 10
Set 2: 31.25 kg × 7
Set 3: 31.25 kg × 6

Bicep Curl (Cable)
Set 1: 12.5 kg × 8
Set 2: 12.5 kg × 8
Set 3: 12.5 kg × 6

Chest Press (Machine)
Set 1: 63.5 kg × 5
Set 2: 56.5 kg × 6
Set 3: 54 kg × 6

Shoulder Press (Machine)
Set 1: 39 kg × 8
Set 2: 39 kg × 6
Set 3: 39 kg × 5

Wide Pull Up
Set 1: 4 reps
Set 2: 3 reps
Set 3: 3 reps

无标题无名氏No.65442504

2025-03-05(三)08:57:42 ID: g7vZZG3 (PO主)

Incline Bench Press (Dumbbell)
Set 1: 52 kg × 7
Set 2: 48 kg × 8
Set 3: 48 kg × 5
Set 4: 44 kg × 6
Set 5: 40 kg × 6
Set 6: 36 kg × 9

Triceps Pushdown (Cable - Straight Bar)
Set 1: 31.88 kg × 9
Set 2: 31.88 kg × 8
Set 3: 31.88 kg × 8

Bicep Curl (Cable)
Set 1: 10 kg × 10
Set 2: 8 kg × 10
Set 3: 8 kg × 11
Set 4: 8 kg × 10

Notes: bench lay down bicep extesion

Chest Press (Machine)
Set 1: 54 kg × 10
Set 2: 54 kg × 7
Set 3: 54 kg × 7

Shoulder Press (Machine)
Set 1: 39 kg × 6
Set 2: 32 kg × 7
Set 3: 32 kg × 6

Lat Pulldown (Cable)
Set 1: 70.5 kg × 8
Set 2: 70.5 kg × 6
Set 3: 70.5 kg × 6

无标题无名氏No.65533388

2025-03-14(五)16:28:09 ID: g7vZZG3 (PO主)

Incline Bench Press (Dumbbell)
Set 1: 48 kg × 9
Set 2: 48 kg × 6
Set 3: 48 kg × 5

Incline Curl (Dumbbell)
Set 1: 24 kg × 10
Set 2: 24 kg × 7
Set 3: 24 kg × 7

Triceps Pushdown (Cable - Straight Bar)
Set 1: 33.75 kg × 10
Set 2: 33.75 kg × 7
Set 3: 33.75 kg × 6

Chest Fly
Set 1: 63.5 kg × 9
Set 2: 63.5 kg × 6
Set 3: 63.5 kg × 5

Shoulder Press (Machine)
Set 1: 32 kg × 11
Set 2: 32 kg × 7
Set 3: 32 kg × 6

Lat Pulldown (Cable)
Set 1: 75 kg × 7
Set 2: 75 kg × 6
Set 3: 75 kg × 5

Chest Press (Machine)
Set 1: 54 kg × 11
Set 2: 54 kg × 5
Set 3: 54 kg × 5

最近鼻炎严重，早起头昏脑胀，修正了一周多

无标题无名氏No.65561637

2025-03-17(一)14:36:35 ID: g7vZZG3 (PO主)

Incline Bench Press (Dumbbell)
Set 1: 52 kg × 9
Set 2: 52 kg × 7
Set 3: 52 kg × 6

Incline Curl (Dumbbell)
Set 1: 28 kg × 8
Set 2: 28 kg × 6
Set 3: 28 kg × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 35 kg × 11
Set 2: 35 kg × 8
Set 3: 35 kg × 6

Chest Fly
Set 1: 70.5 kg × 7
Set 2: 70.5 kg × 5
Set 3: 70.5 kg × 5

Seated Overhead Press (Dumbbell)
Set 1: 32 kg × 8
Set 2: 32 kg × 6
Set 3: 32 kg × 6

Lat Pulldown (Cable)
Set 1: 75 kg × 8
Set 2: 75 kg × 6
Set 3: 75 kg × 5

Chest Press (Machine)
Set 1: 56.5 kg × 8
Set 2: 56.5 kg × 6
Set 3: 56.5 kg × 5