Number of training days since 2019-01-01:

2019-11-13-Badminton

Training Session

Badminton 2 hours @ 建平世纪中学

Notes

2019-11-12-Stretching

Training Session

Stretching for 50min

Notes

2019-11-11-Chest

Training Session

  1. Running for 16min, 1.87km.
  2. Bench Press(Barbell): 40kg x 15reps, 50kg x 10reps, 60kg x 10reps, 60kg x 10reps
  3. Push up: 10reps, 15reps x 3
  4. Bench Dip: 20reps x 4

Notes

手腕受伤已有两个多月，重新开始锻炼，加油！

2019-11-10-Swimming

Training Session

Swimming for 1 hour @ 新梅广场.

Notes

2019-11-01-Hiking

Training Session

Hiking @ 武功山.

Notes

2019-10-31-Hiking

Training Session

Hiking @ 武功山.

Notes

2019-10-23-Swimming

Training Session

Swimming for 1 hour @ Holiday Inn.

Notes

2019-10-21-Swimming

Training Session

Swimming for 1 hour @ AiMei.

Notes

2019-10-16-Badminton

Training Session

Badminton for 1 hour @ 建平世纪中学.

Notes

2019-10-09-Chest

Training Session

  1. Running for 8:16 min, 1.44km.
  2. Cable Crossover: 28kg x 10reps x 3, 32kg x 10reps, 36kg x 10reps, 28kg x 10reps, 22kg x 10reps x 2
  3. TRX 立姿伏地起身: 10reps x 8

Notes

2019-09-26-Leg

Training Session

  1. Running for 8:44 min, 1.87km.
  2. TRX jumping squash: 20reps x 4
  3. TRX hands free squash: 20reps x 4
  4. TRX Squash: 20reps x 4

Notes

2019-09-24-Chest

Training Session

  1. Running for 18 min.
  2. Cable Crossover: 22kg x 10reps, 28kg x 15reps, 28kg x 10reps, 32kg x 10reps x 3, 36kg x 10reps x 2
  3. Bulgarian Split Squat: 10kg x 10reps x 8
  4. Cable Crossover: 28kg x 10reps, 22kg x 10reps x 3

Notes

2019-09-23-Group Training

Training Session

Group Training @ Google SHA for 30min.

Notes

2019-09-17-Running

Training Session

Running for 30min.

Notes

2019-09-14-Swimming

Training Session

Swimming for 1 hour.

Notes

2019-09-09-Running

Training Session

Running for 30min.

Notes

2019-09-04-Badminton

Training Session

2 hours Badminton @ 建平世纪中学

Notes

手腕还是有点疼。

2019-09-03-Abs

Training Session

  1. Running: 30min
  2. Crunch: 20reps, 10kg x 10reps x 2, 10kg x 15reps, 10kg x 20reps

Notes

2019-08-27-Abs

Training Session

  1. Running: 30min
  2. Crunch: 15reps x 2, 5kg x 15reps, 10kg x 15reps x 2

Notes

2019-08-26-Chest

Body weight: 68.3kg.

Training Session

  1. Bench Press (Dumbbell): 55kg x 10reps, 60kg x 10reps, 65kg x 10reps x 2, 70kg x 6reps
  2. Chest Fly (Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4

Notes

最后一组卧推70kg伤到了手腕。。。

2019-08-22-Leg

Body weight: 67.7kg.

Training Session

  1. Deadlift: 60kg x 10reps, 90kg x 10reps x 2, 100kg x 5reps, 110kg x 4reps

Notes

以后锻炼还是不要带手机了！！！

2019-08-21-Back

Body weight: 68.3kg.

Training Session

  1. Bent Over One Arm Row (Dumbbell): (15kg x 10reps, 17.5kg x 10reps, 20kg x 10reps) x 8
  2. Bent Over Row (Dumbbell): 35kg x 10reps x 4
  3. Incline Row(Dumbbell): 35kg x 10reps x 4

Notes

2019-08-20-Chest

Body weight: 67.4kg.

Training Session

  1. Bench Press(Barbell): 55kg x 10reps, 60kg x 10reps, 65kg x 10reps x 2
  2. Chest Fly (Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4

Notes

2019-08-15-Back

Body weight: 68.2kg.

Training Session

  1. Bent Over One Arm Row (Dumbbell): (15kg x 10reps, 17.5kg x 10reps, 20kg x 10reps) x 4
  2. Bent Over Row (Dumbbell): 30kg x 12reps, 35kg x 10reps x 3
  3. Incline Row(Dumbbell): 35kg x 10reps x 4
  4. Bench Dip: 20reps x 4
  5. Triceps Extension (Dumbbell): 20kg x 10reps x 4

Notes

2019-08-14-Badminton

Training Session

2 hours Badminton @ 建平世纪中学.

Notes

术后第一次打羽毛球，不敢太用力，手感也很冷。

2019-08-12-Chest

Body weight: 68.1kg.

Training Session

  1. Bench Press(Barbell): 50kg x 10reps, 55kg x 10reps, 60kg x 10reps, 65kg x 10reps
  2. Chest Fly (Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4

Notes

2019-08-08-Back

Body weight: 68.1kg.

Training Session

  1. Bent Over One Arm Row (Dumbbell): (12.5kg x 10reps, 15kg x 10reps, 17.5kg x 10reps 20kg x 10reps) x 4
  2. Bent Over Row (Dumbbell): 35kg x 10reps x 4

Notes

2019-08-05-Chest

Body weight: 68.3kg.

Training Session

  1. Bench Press(Barbell): 50kg x 10reps, 55kg x 10reps, 60kg x 10reps, 65kg x 10reps, 70kg x 10reps
  2. Chest Fly (Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4

Notes

2019-08-01-Back

Body weight: 68.6kg.

Training Session

  1. Bent Over One Arm Row (Dumbbell): (12.5kg x 10reps, 15kg x 10reps, 20kg x 10reps) x 4
  2. Bench Dip: 20reps x 4

Notes

2019-07-31-Shoulder

Body weight: 68.5kg.

Training Session

  1. Lateral Raise (Dumbbell): 8kg x 20reps x 4
  2. Front Raise (Dumbbell): 16kg x 20reps x 4
  3. Seated Bent-Over Rear-Delt: 16kg x 10reps x 4
  4. Front Raise (Dumbbell): 16kg x 10reps x 4
  5. Push up: 20reps x 4

Notes

肩膀在上次洗澡的时候摔跤受了伤，这次练明显感觉疼痛。

2019-07-30-Chest

Body weight: 68.5kg.

Training Session

  1. Bench Press(Barbell): 40kg x 20reps, 60kg x 10reps, 70kg x 10reps, 80kg x 6reps, 80kg x 4reps, 60kg x 6reps, 40kg x 10reps

Notes

手术后第一次锻炼，不敢上大重量，点到为止。

2019-07-16-Back

Body weight: 67.0kg.

Training Session

  1. Bent Over Row(Dumbbell): 30kg x 20reps x 5
  2. Bent Over One Arm Row(Dumbbell): 20kg x 20reps x 5
  3. Push up Row: 15kg x 20reps x 5
  4. Bicep Curl(Dumbbell): 15kg x 20reps x 4
  5. Concentration Curl(Dumbbell): 15kg x 20reps x 4
  6. Hammer Curl(Dumbbell): 15kg x 20reps x 4

Notes

中午吃了沙拉，体重掉了1kg。。。

2019-07-15-Chest

Body weight: 68.7kg.

Training Session

  1. Bench Press(Dumbbell): 40kg x 20reps, 60kg x 15reps, 70kg x 10reps, 70kg x 8reps, 80kg x 8reps, 80kg x 6reps, 90kg x 2reps
  2. Chest Fly(Dumbbell): 35kg x 10reps x 5
  3. Push up: 20reps x 5
  4. Triceps Extension(Dumbbell): 20kg x 20reps x 4
  5. Bench Dip: 20reps x 4
  6. Triceps Extension(Dumbbell): 15kg x 10reps x 8

Notes

Well Done!

2019-07-11-Leg

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 30kg x 20reps x 4
  3. Romanian Deadlift(Barbell): 60kg x 10reps, 90kg x 5reps, 90kg x 10reps, 100kg x 10reps, 110kg x 6reps, 120kg x 6reps

Notes

2019-07-09-Back

Body weight: 68.6kg.

Training Session

  1. Bent Over Row(Dumbbell): 30kg x 20reps x 4
  2. Bent Over One Arm Row(Dumbbell): 20kg x 20reps x 4
  3. Push up Row: 15kg x 20reps x 4
  4. Bicep Curl(Dumbbell): 15kg x 20reps x 4
  5. Concentration Curl(Dumbbell): 15kg x 20reps x 4
  6. Hammer Curl(Dumbbell): 15kg x 20reps x 4

Notes

2019-07-08-Chest

Body weight: 68.4kg.

Training Session

  1. Bench Press(Dumbbell): 40kg x 20reps, 50kg x 12reps, 60kg x 10reps, 70kg x 10reps, 80kg x 4reps, 85kg x 1reps, 90kg x 1reps
  2. Chest Fly(Dumbbell): 35kg x 10reps x 4
  3. Push up: 20reps x 4
  4. Triceps Extension(Dumbbell): 20kg x 20reps x 4
  5. Bench Dip: 20reps x 4
  6. Triceps Extension(Dumbbell): 15kg x 10reps x 8

Notes

Good job!

2019-07-06-Badminton

Training Session

2 hours Badminton @ M50.

Notes

2019-07-04-Leg

Training Session

  1. Romanian Deadlift(Barbell): 70kg x 10reps, 90kg x 4reps, 90kg x 10reps, 110kg x 8reps, 120kg x 5reps, 130kg x 3reps

Notes

有点心烦。

2019-07-03-Badminton

Training Session

2 hours Badminton @ 建平世纪中学.

Notes

2019-07-02-Back

Training Session

  1. Bent Over Row(Dumbbell): 30kg x 20reps x 3
  2. Bent Over One Arm Row(Dumbbell): 20kg x 20reps x 3
  3. Push up Row: 15kg x 20reps x 3
  4. Bench Press(barbell): 40kg x 10reps, 60kg x 10reps, 70kg x 8reps, 75kg x 4reps, 80kg x 3reps

Notes

本来在练背的，看到同事们在练胸就一起加入了。。。

2019-07-01-Chest

Training Session

  1. Bench Press(Dumbbell): 50kg x 10reps, 60kg x 10reps x 2, 65kg x 10reps x 2, 70kg x 8reps
  2. Chest Fly(Dumbbell): 35kg x 10reps x 4
  3. Push up: 20reps x 4

Notes

2019-06-29-Hiking

Training Session

4 hours hiking @新昌十九峰。步数：25000+

Notes

2019-06-27-Swimming

Training Session

1 hour Yoga with @lululemon + 1 hour Swimming @源深 。

Notes

2019-06-25-Chest

Training Session

  1. Bench Press(Dumbbell): 55kg x 10reps, 60kg x 10reps, 65kg x 10reps, 70kg x 8reps x 2
  2. Chest Fly(Dumbbell): 35kg x 10reps x 5
  3. Push up: 20reps x 5
  4. Triceps Extension(Dumbbell): 20kg x 20reps x 5
  5. Bench Dip: 20reps x 5
  6. Triceps Extension(Dumbbell): 15kg x 10reps x 10

Notes

Good job!

2019-06-22-Badminton

Training Session

2 hours Badminton @ M50.

Notes

2019-06-20-Back

Training Session

  1. Bent Over Row(Dumbbell): 35kg x 20reps x 4
  2. Bent Over One Arm Row(Dumbbell): 25kg x 20reps, 20kg x 20reps x 3
  3. Push up Row: 17.5kg x 20reps x 4
  4. Bicep Curl(Dumbbell): 17.5kg x 20reps x 4
  5. Concentration Curl(Dumbbell): 17.5kg x 20reps x 4
  6. Hammer Curl(Dumbbell): 17.5kg x 20reps x 4

Notes

昨天打完球手臂很酸

2019-06-19-Badminton

Training Session

2 hours Badminton @ 建平世纪中学.

Notes

2019-06-18-Leg

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 30kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 60kg x 10reps, 90kg x 10reps x 2, 100kg x 8reps, 120kg x 4reps
  4. Lunge(Dumbbell): 30kg x 20reps x 4

Notes

Good Job!

2019-06-17-Chest

Body weight: 67.6kg.

Training Session

  1. Bench Press(Dumbbell): 50kg x 10reps, 60kg x 10reps x 2, 65kg x 10reps x 2
  2. Chest Fly(Dumbbell): 35kg x 10reps x 4
  3. Push up: 20reps x 5
  4. Triceps Extension(Dumbbell): 20kg x 20reps x 4
  5. Bench Dip: 20reps x 4
  6. Triceps Extension(Dumbbell): 15kg x 10reps x 8

Notes

Good job!

2019-06-14-Back

Training Session

  1. Bent Over Row(Dumbbell): 35kg x 20reps x 4
  2. Bent Over One Arm Row(Dumbbell): 25kg x 20reps x 4
  3. Push up Row: 17.5kg x 20reps x 4
  4. Bicep Curl(Dumbbell): 17.5kg x 20reps x 1

Notes

背练的越来越少了，距离上一次练背已经有一个多月了；昨天练完腿，却是上半身酸疼。。。

2019-06-13-Leg

Body weight: 68.0kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 30kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 70kg x 10reps, 90kg x 10reps, 110kg x 6reps, 110kg x 5reps, 120kg x 4reps, 120kg x 1reps
  4. Lunge(Dumbbell): 30kg x 20reps x 4

Notes

Good Job!

2019-06-11-Shoulder

Body weight: 67.8kg.

Training Session

  1. Side Lateral Raise: 20kg x 10reps x 5
  2. Front Raise: 20kg x 10reps x 5
  3. Seated Bent Over Rear-Delt: 20kg x 10reps x 5
  4. Front Raise: 10kg x 20reps x 5
  5. Push up: 20reps x 5

Notes

今天练的挺认真的，就是间隙休息的时候不知道干嘛，刷手机容易停不下来，以后还是不要带手机了。

2019-06-10-Chest

Body weight: 68.0kg.

Training Session

  1. Bench Press(Dumbbell): 55kg x 10reps, 60kg x 10reps x 2, 65kg x 10reps x 2
  2. Chest Fly(Dumbbell): 30kg x 10reps x 5
  3. Push up: 20reps x 5

Notes

需要专注啊！

2019-06-05-Shoulder

Body weight: 68.0kg.

Training Session

  1. Side Lateral Raise: 20kg x 10reps x 5
  2. Front Raise: 20kg x 10reps x 5
  3. Seated Bent Over Rear-Delt: 20kg x 10reps x 5
  4. Front Raise: 10kg x 20reps x 5
  5. Push up: 20reps x 5

Notes

发现前几天不锻炼，体重下降；这两天开始恢复锻炼，体重就增加了。。。

2019-06-04-Chest

Body weight: 67.6kg.

Training Session

  1. Bench Press(Dumbbell): 50kg x 10reps, 55kg x 10reps, 60kg x 10reps x 2
  2. Chest Fly(Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4
  4. Triceps Extension(Dumbbell): 15kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Triceps Extension(Dumbbell): 12.5kg x 10reps x 8

Notes

最近有点忙，健身耽误了，体重也下降了。。。

2019-06-02-Badminton

Training Session

2 hours Badminton @ FDU.

Notes

2019-05-28-Leg

Body weight: 68.7kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 3
  2. Bulgarian Split Squat: 40kg x 20reps x 3
  3. Romanian Deadlift(Dumbbell): 70kg x 10reps, 90kg x 10reps x 3, 110kg x 4reps, 110kg x 5reps
  4. Lunge(Dumbbell): 40kg x 20reps x 3

Notes

2019-05-27-Chest

Body weight: 68.5kg.

Training Session

  1. Bench Press(Dumbbell): 50kg x 10reps, 55kg x 10reps x 3
  2. Chest Fly(Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4
  4. Triceps Extension(Dumbbell): 20kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Triceps Extension(Dumbbell): 15kg x 10reps x 8

Notes

近一个月没有好好锻炼，回到SHA后的第一次健身，有点虚。。。

2019-05-25-Badminton

Training Session

2 hours Badminton @ FDU.

Notes

2019-05-11-Badminton

Training Session

3 hours Badminton @ Bintang SSF.

Notes

2019-05-10-Back

Training Session

  1. Bent Over One Arm Row(Dumbbell): (16kg x 10reps + 12kg x 10reps + 7kg x 10reps + 5kg x 10reps) x 4
  2. Pull up: 2reps, 4reps x 3
  3. Seated Wide-Grip Row(Cable): 32kg x 10reps, 39kg x 10reps, 45kg x 10reps, 55kg x 10reps
  4. Lat Pulldown(Cable): 32kg x 10reps, 39kg x 10reps, 45kg x 10reps, 55kg x 7reps
  5. T Bar Row: 20kg x 10reps, 32kg x 8reps x 3

Notes

好久没练背了，pull up退化到大四那水平了。。。

2019-05-09-Chest

Training Session

  1. Bench Press(Barbell): 50kg x 10reps, 73kg x 5reps, 73kg x 8reps, 82kg x 5reps, 86kg x 3reps
  2. Pec Deck(Machine): 18kg x 10reps, 32 x 10reps x 4
  3. Chest Press(Machine): 60kg x 10reps x 2, 68kg x 6reps, 68kg x 10reps
  4. Hanging Leg Raise: 10reps x 4

Notes

因为假期，半个月没锻炼了。今天是来到MTV后的第一次锻炼，久违的卧推架。

2019-04-25-Leg

Body weight: 67.5kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 40kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 90kg x 8reps, 110kg x 10reps, 110kg x 4reps, 110kg x 6reps, 120kg x 4reps x 2, 130 x 2reps
  4. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

  • 第一次尝试130kg，还可以，下次挑战两倍体重。
  • 发现可以在休息期间看Youtube的动作解说，边做边纠正
  • 效率还是不够高，光硬拉就快花了一小时

2019-04-24-HIIT

Training Session

HIIT with my colleagues.

Notes

Pure cardio.

2019-04-22-Chest

Body weight: 67.3kg.

Training Session

  1. Bench Press(Dumbbell): 60kg x 10reps, 65kg x 10reps, 70kg x 8reps, 70kg x 6reps x 2
  2. Chest Fly(Dumbbell): 35kg x 10reps x 5
  3. Push up: 20reps x 5
  4. Triceps Extension(Dumbbell): 20kg x 20reps x 5
  5. Bench Dip: 20reps x 5
  6. Tricep Extension: 15kg x 10reps x 10

Notes

feeling good, 但是效率有点低，花的时间有点多。。。

2019-04-20-Badminton

Training Session

2 hours Badminton @ M50.

Notes

2019-04-19-Back

Training Session

  1. 20min HIIT x 2
  2. Single side row: 20kg x 10 x 4
  3. Pull down: 30kg x 10 x 4
  4. Z-bar row: 30kg x 10 x 4.

Notes

@Gym Plus

2019-04-17-Shoulder

Body weight: 67.4kg.

Training Session

  1. Side Lateral Raise: 20kg x 10reps x 5
  2. Front Raise: 20kg x 10reps x 5
  3. Seated Bent Over Rear-Delt: 20kg x 10reps x 5
  4. Front Raise: 10kg x 20reps x 5
  5. Push up: 20reps x 5

Notes

好久没练肩部了，今天练的还是挺认真的，不徐不疾。

2019-04-16-Leg

Body weight: 67.4kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 40kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 90kg x 10reps, 100kg x 6reps, 110kg x 6reps, 120kg x 4reps
  4. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

还是意志力问题，意志力强的时候感觉至少能多拉三个。

2019-04-15-Chest

Body weight: 67.5kg.

Training Session

  1. Bench Press(Dumbbell): 50kg x 10reps, 60kg x 10reps, 65kg x 10reps, 70kg FAILED
  2. Chest Fly(Dumbbell): 35kg x 10reps x 5
  3. Push up: 20reps x 5
  4. Triceps Extension(Dumbbell): 20kg x 20reps x 4
  5. Bench Dip: 20reps x 4
  6. Tricep Extension: 15kg x 10reps x 8

Notes

70kg 居然举不起来了，生病的时候还起的来的。。。 以后健身还是不能带手机，太影响效率了。

2019-04-14-Badminton

Training Session

2 hours Badminton @ FDU.

Notes

2019-04-12-Leg

Body weight: 67.8kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 40kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 70kg x 10reps, 90kg x 4reps, 90kg x 10reps, 110kg x 5reps x 2, 120kg x 3reps
  4. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

周三练过腿，今天感觉还没完全恢复好，120kg硬拉有点吃力，另外第一次用新买来的握力带感觉还没有完全适应。

2019-04-10-Leg

Training Session

  1. Running 15min.
  2. Squat(smith Machine): 20kg x 10reps, 60kg x 10reps, 90kg x 5reps x 2, 90kg x 10reps, 100kg x 10reps, 110kg x 4reps, 110kg x 5reps
  3. Hip Abductor(Machine): 27kg x 10reps, 36kg x 10reps, 45kg x 10reps x 2
  4. Prone Leg curl: 27kg x 10reps, 36kg x 10reps
  5. Seated Row(Machine): 36kg x 10reps, 45kg x 10reps, 50kg x 8reps, 50kg x 6reps
  6. Hanging Curl(Self weight): 10reps x 4
  7. Bent Over Row(Barbell): 25kg x 10reps, 30kg x 10reps x 3
  8. Bent Over One Arm Row(Dumbbell): 18kg x 10reps, 12kg x 10reps, 10kg x 10reps, 8kg x 10reps, 2kg x 10reps, 18kg x 10reps, 12kg x 10reps, 10kg x 10reps, 8kg x 10reps, 2kg x 10reps
  9. Abs Curl on Bench: 10reps x 4

Notes

Leg + Back + Core @ Will’s

2019-04-09-Chest

Training Session

  1. Bench Press(Dumbbell): 55kg x 10reps x 2, 60kg x 10reps, 65kg x 10reps, 70kg x 6reps, 70kg x 8reps
  2. Chest Fly(Dumbbell): 35kg x 10reps x 5
  3. Push up: 20reps x 5
  4. Triceps Extension(Dumbbell): 20kg x 20reps x 5
  5. Bench Dip: 20reps x 5
  6. Tricep Extension: 15kg x 10reps x 10

Notes

这两天生病了，不太敢练，怕免疫力下降。

Sick Record:

  • 外出游玩时吹冷风时间过长，当天晚上头疼；
  • 第二天去公共泳池游泳，误用鼻子呼吸，多次进水，当天晚上右侧鼻子塞住，有明显炎症的感觉。
  • 第三天起床后发现扁桃体严重发炎，下咽口水困难，无其他症状，随即在家旁边的药店买了双黄连口服液。
  • 第四天起床后比前一天感觉好了很多，但还是有轻微鼻塞的感觉，有黄色浓痰，不多。

2019-04-07-Swimming

Training Session

Swimming 500m.

Notes

2019-04-04-Core

Body weight: 67.4kg.

Training Session

踏板 + core @ 一兆韦德

Notes

2019-04-02-Leg

Body weight: 67.0kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 40kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 90kg x 8reps, 110kg x 6reps, 110kg x 8reps, 120kg x 5reps
  4. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

今天感觉状态很好，硬拉第一组很轻松，我以为是70kg，后来发现是90kg，于是就直接加到了110kg。 宽立窄握 + 握力带 = +30kg。

2019-04-01-Chest

Body weight: 67kg.

Training Session

  1. Bench Press(Dumbbell): 60kg x 10reps, 65kg x 10reps, 65kg Failed x 2
  2. Chest Fly(Dumbbell): 35kg x 10reps x 3
  3. Push up: 20reps x 3

Notes

最近没睡好，今天感觉特别虚，平时热身的重量就已经很吃力了，第三组就已经起不来了。。。

2019-03-27-Shoulder

Body weight: 67.1kg.

Training Session

  1. Side Lateral Raise: 20kg x 10reps x 5
  2. Front Raise: 20kg x 10reps x 5
  3. Seated Bent Over Rear-Delt: 20kg x 10reps x 5
  4. Front Raise: 10kg x 20reps x 5
  5. Push up: 20reps x 5

Notes

2019-03-26-Leg

Body weight: 66.9kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 40kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 70kg x 10reps, 90kg x 10reps, 100kg x 8reps x 2
  4. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

第一次尝试100kg，一口气只能拉起四个，手疼脚没感觉。。。 第一次尝试宽站窄握，感觉腰部轻松了许多，很好。

2019-03-25-Chest

Training Session

  1. Bench Press(Dumbbell): 40kg x 15reps, 60kg x 10reps, 65kg x 10reps x 2, 70kg x 5reps
  2. Chest Fly(Dumbbell): 35kg x 10reps x 4
  3. Push up: 20reps x 4
  4. Triceps Extension(Dumbbell): 20kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Tricep Extension: 15kg x 10reps x 8

Notes

70kg最后一组没起来…

2019-03-24-Badminton

Training Session

2 hours Badminton @ M50.

Notes

2019-03-21-Leg

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 40kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 70kg x 10reps, 90kg x 8reps x 3
  4. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

每次都是腰疼，手滑，腿却还没累。。。

2019-03-19-Chest

Training Session

  1. Bench Press(Dumbbell): 60kg x 10reps, 65kg x 10reps x 2, 70kg x 8reps, 70kg x 6reps
  2. Chest Fly(Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4
  4. Triceps Extension(Dumbbell): 20kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Tricep Extension: 15kg x 10reps x 8

Notes

70kg还是有点吃力…

2019-03-18-Leg

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 40kg x 20reps x 4
  3. Romanian Deadlift(Dumbbell): 60kg x 10reps, 90kg x 8reps x 3
  4. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

Fighting!

2019-03-17-Badminton

Training Session

2 hours Badminton @ FDU

2019-03-15-Back

Training Session

  1. Bent Over Row(Dumbbell): 35kg x 20reps x 4
  2. Bent Over One Arm Row(Dumbbell): 30kg x 20reps x 4
  3. Push up Row: 17.5kg x 20reps x 4
  4. Bicep Curl(Dumbbell): 17.5kg x 20reps x 4
  5. Concentration Curl(Dumbbell): 17.5kg x 20reps x 4
  6. Hammer Curl(Dumbbell): 17.5kg x 20reps x 4

Notes

距离上一次练背已经有一个多月了；肱二头肌的重量可以增加了。

2019-03-14-Shoulder

Training Session

  1. Side Lateral Raise: 20kg x 10reps x 5
  2. Front Raise: 20kg x 10reps x 5
  3. Seated Bent Over Rear-Delt: 20kg x 10reps x 5
  4. Front Raise: 10kg x 20reps x 5
  5. Push up: 20reps x 5

Notes

距离上一次练肩有些日子了，这次练一开始明显有些吃力。。。

2019-03-13-Badminton

Training Session

2 hours Badminton @ 建平世纪中学

2019-03-12-Chest

Training Session

  1. Bench Press(Dumbbell): 60kg x 10reps, 65kg x 10reps, 70kg x 8reps x 3
  2. Chest Fly(Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4
  4. Triceps Extension(Dumbbell): 20kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Tricep Extension: 15kg x 10reps x 8

Notes

慢慢习惯70kg…

2019-03-11-Leg

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Romanian Deadlift(Dumbbell): 50kg x 10reps, 70kg x 8reps, 90kg x 6reps x 4
  3. Lunge(Dumbbell): 45kg x 20reps x 4

Notes

跟HZ老师一块练的，节奏有点快。

2019-03-07-Chest

Body weight: 66.5kg.

Training Session

  1. Bench Press(Dumbbell): 60kg x 10reps x 2, 65kg x 10reps x 2, 70kg x 7reps
  2. Chest Fly(Dumbbell): 30kg x 10reps x 5
  3. Push up: 20reps x 5
  4. Triceps Extension(Dumbbell): 20kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Tricep Extension: 15kg x 10reps x 8

Notes

今天卧推第一次尝试了70kg哑铃，感觉还行。主要是有同事站在身后，比较有安全感，起来的时候同事帮忙拉了一把。平时一个人练的话，还是有点怕的。

2019-03-06-HIIT

Training Session

HIIT with my colleagues.

Notes

Pure cardio.

2019-03-05-Leg

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Romanian Deadlift(Dumbbell): 90kg x 4reps x 2, 90kg x 6reps, 90kg x 4reps
  3. Lunge(Dumbbell): 40kg x 20reps x 3, 50kg x 20reps

Notes

这次提升了一下重量，感觉还可以，每次都是手臂先没力气了，手掌上的老茧也越来越厚。

2019-03-02-Badminton

Training Session

2 hours Badminton

Notes

2019-03-01-Chest

Training Session

  1. Chest press
  2. Push up
  3. Shoulder press
  4. 腹肌撕裂者

Notes

training @ 一兆韦德，忘了具体数据，只记得做了两个胸部器械+俯卧撑+推肩+腹肌撕裂者。

2019-02-28-Leg

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Romanian Deadlift(Dumbbell): 70kg x 8reps, 70kg x 10reps x 3
  3. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

最近有些忙，健身有点落下了，每次都想着赶紧练完去coding。。。

2019-02-26-Chest

Body weight: 65.7kg.

Training Session

  1. Bench Press(Dumbbell): 60kg x 10reps x 5
  2. Chest Fly(Dumbbell): 30kg x 10reps x 5
  3. Push up: 20reps x 5
  4. Triceps Extension(Dumbbell): 20kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Tricep Extension: 12.5kg x 10reps x 8

Notes

感觉还是需要一个目标，要不然每次训练都无精打采的，使不上劲。

2019-02-25-Leg

Body weight: 65.7kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Romanian Deadlift(Dumbbell): 70kg x 8reps, 70kg x 7reps, 70kg x 10reps x 2
  3. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

今天就稍微练练，晚上有朋友过来吃饭.

2019-02-22-BodyCombat

Training Session

  1. BodyCombat 1 hour.
  2. Chest + Back 1 hour.

Notes

2019-02-21-Leg

Body weight: 65.7kg.

Training Session

  1. Goblet Squat(Kettlebell): 16kg x 20reps x 4
  2. Bulgarian Split Squat: 40kg x 10reps x 4
  3. Romanian Deadlift(Dumbbell): 70kg x 6reps, 80kg x 7reps x 3
  4. Lunge(Dumbbell): 40kg x 20reps x 4

Notes

开始seriously地练腿.

2019-02-20-HIIT

Training Session

HIIT with my Tech Lead.

Notes

Pure cardio, not too much pressure.

2019-02-19-Shoulder

Body weight: 65.9kg.

Training Session

  1. Side Lateral Raise: 20kg x 10reps x 5
  2. Front Raise: 20kg x 10reps x 5
  3. Seated Bent Over Rear-Delt: 20kg x 10reps x 5
  4. Front Raise: 10kg x 20reps x 5
  5. Push up: 20reps x 5
  6. 腹肌撕裂者

Notes

Doing great!

2019-02-18-Chest

Training Session

  1. Bench Press(Dumbbell): 50kg x 10reps, 60kg x 10reps, 65kg x 10reps x 2, 65kg x 5reps
  2. Chest Fly(Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4
  4. Triceps Extension(Dumbbell): 20kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Tricep Extension: 12.5kg x 10reps x 8

Notes

卧推最后一组做了一半就力竭了，本来还想试试35kg来着。

2019-02-13-HIIT

Training Session

HIIT with colleagues.

Notes

前几天练过的胸部腹部到今天还有点疼，这周还是得慢慢恢复起来。

2019-02-12-Back

Training Session

  1. Bent Over Row(Dumbbell): 35kg x 10reps x 4
  2. Bent Over One Arm Row(Dumbbell): 30kg x 20reps x 4
  3. Push up Row: 17.5kg x 20reps x 4
  4. Bicep Curl(Dumbbell): 17.5kg x 20reps x 4
  5. Concentration Curl(Dumbbell): 17.5kg x 20reps x 4
  6. Hammer Curl(Dumbbell): 17.5kg x 20reps x 4

Notes

Feeling tired but good.

2019-02-11-Shoulder

Training Session

  1. Side Lateral Raise: 20kg x 10reps x 5
  2. Front Raise: 20kg x 10reps x 5
  3. Seated Bent Over Rear-Delt: 20kg x 10reps x 5
  4. Front Raise: 10kg x 20reps x 5
  5. Push up: 20reps x 5
  6. 腹肌撕裂者

Notes

第四组的第四个动作开始感到疲惫，中间需要休息一下才能做完20个。

2019-02-10-Chest

Training Session

  1. Bench Press(Dumbbell): 50kg x 10reps x 2, 60kg x 10reps, 65kg x 10reps x 2
  2. Chest Fly(Dumbbell): 30kg x 10reps x 4
  3. Push up: 20reps x 4
  4. Triceps Extension(Dumbbell): 20kg x 10reps x 4
  5. Bench Dip: 20reps x 4
  6. Tricep Extension: 12.5kg x 10reps x 8

Notes

年后第一次训练，卧推明显感觉有点吃力，手臂抖动很厉害。