( `д´)现充，杀！杀！杀！

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

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

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

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

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

Incline Bench Press (Dumbbell)
Set 1: 56 kg × 6
Set 2: 56 kg × 4
Set 3: 52 kg × 6
Set 4: 52 kg × 5

Incline Curl (Dumbbell)
Set 1: 28 kg × 9
Set 2: 28 kg × 6
Set 3: 28 kg × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 42 kg × 6
Set 2: 42 kg × 4
Set 3: 35 kg × 7
Set 4: 35 kg × 5

Chest Fly
Set 1: 70.5 kg × 8
Set 2: 70.5 kg × 6
Set 3: 70.5 kg × 4

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

Chest Press (Machine)
Set 1: 61 kg × 8
Set 2: 61 kg × 6
Set 3: 61 kg × 5

Lat Pulldown (Cable)
Set 1: 75 kg × 9
Set 2: 75 kg × 7
Set 3: 75 kg × 6

一直有在去，但是strong这个app很好用，也就不用继续在岛上更新打卡了
卧推90kg了、争取今年能稳定到100kg，胸长的很明显，还是挺开心的
下半身练的很少了，主要靠每天一万步步行维持代谢水平，腿部肌肉本来就发达，没必要强求
三头长的也很明显
总之继续努力
要入夏了准备进入减脂期