Wilson 健身日記

wilsonlim80

27/2/2015的 Back + Lat Workout
Lat Pull Down 10 reps X 3
Machine Row 10 reps X 3
Seated Cable Row 10 reps X 3
Straight Arm Lat Pull Down 10 reps X 3


Cardio 20 minutes

天浪星-简

wilsonlim80 发表于 2-3-2015 10:57 AM
因为过年skip了两次leg day......不敢一次敢敢来，所以这个星期才有FULL SQUAT

half 也可以,popoye他们也没有full来破腿,但x3真的是不够的 ....x5吧 .....
x3bulk很不错 .... 但你也没打算要bulk

gnne84

wilsonlim80 发表于 2-3-2015 10:57 AM
因为过年skip了两次leg day......不敢一次敢敢来，所以这个星期才有FULL SQUAT

哦我是记得有印象看过之前你写也做half squat
找到是二月5号的。
所以才问的

wilsonlim80

28/2/2015 Chest day
Incline Barbell Bench Press 10reps X 3
Barbell Bench Press 10reps X 3
Decline Chest Press (machine) 10reps X 3
Pec Dec 10reps X 3
Machine Fly 10reps X 3
Cable Crossovers 10reps X 3

Cardio
Abs workout

wilsonlim80

天浪星-简 发表于 2-3-2015 11:08 AM
half 也可以,popoye他们也没有full来破腿,但x3真的是不够的 ....x5吧 .....
x3bulk很不错 .... 但你也没 ...

bulk还没打算。。。。看情况再定

wilsonlim80

gnne84 发表于 2-3-2015 11:08 AM
哦我是记得有印象看过之前你写也做half squat
找到是二月5号的。
所以才问的

问得很好，这个星期会full了

天浪星-简

wilsonlim80 发表于 2-3-2015 11:25 AM
bulk还没打算。。。。看情况再定

不懂,你试下吧,我自己做10x3 但破不了腿 .........
十年前我开始练时候是10x3,后来就没试过这样做了,
都5,6,7 .....

wilsonlim80

天浪星-简 发表于 2-3-2015 11:30 AM
不懂,你试下吧,我自己做10x3 但破不了腿 .........
十年前我开始练时候是10x3,后来就没试过这样做了,
...

好的，我尝试看看

wilsonlim80

1/3/2015 shoulder + trap workout

Shoulder
Machine Shoulder Press (wide) 10 reps X 3
Dumbbell Lateral Raise 10 reps X 3
Bent Over Dumbbell Reverse Fly 10 reps X 3
Alternate Standing Dumbbell Front Raise 10 reps X 3

Trap
Barbell Up Right Row 10 reps X 3
Smith Machine Shrug 10 reps X 3

wilsonlim80

2/3/2015 Back Workout

Close Grip  Pull Up 10reps X 3
Machine Row 10reps X 3
Seated Cable Row 10reps X 3        
Standing Cable Row 10reps X 3
Straight Arm Lat Pull Down 10reps X 3

還有一個youtube學回來的，不知道叫什麽

wilsonlim80

3/3/2015 triceps workout

EZ Bar Back Lying Tricep Extension 10 reps X 6
Cable Tricep Extension 10 reps X 6
Reverse Grip Standing Overhead Cable Tricep Extension (with rope) 10 reps X6
Dumbbell kickback 10 reps X 6 (最後一個workout，所以没有力量了，拿轻)

Abs workout

wilsonlim80

4/3/2015 去槟城吃蛇

5/3/2015 Workout

Cardio

Biceps Workout
Alternating Standing Dumbbell Curl 10 reps X 6
Preacher EZ Barbell Curl Close Grip 10 reps X 5
Incline Dumbbell Curl 10 reps X 4
Alternating Standing Dumbbell Curl 10 reps X 6
One Arm Dumbbell Hammer Curl 10 reps X 6
Incline Dumbbell Hammer Curl 10 reps X 5

Abs Workout

wilsonlim80

7/3/2015 Chest day
Incline Barbell Bench Press 10reps X 6
Barbell Bench Press 10reps X 6
Incline Dumbbell Fly 10reps X 6
Cable Crossovers (lower chest) 10reps X 6

abs workout

wilsonlim80

8/3/2015 shoulder + trap workout

Shoulder
Dublin Press 10 reps X 6
Dumbbell Lateral Raise 10 reps X 6
Bent Over Dumbbell Reverse Fly 10 reps X 6

Trap
Dumbbell Shrug 10 reps X 6

wilsonlim80

12/3/2015 Workout

Cardio

Biceps Workout
Alternating Standing Dumbbell Curl 10 reps X 4
Barbell Curl 10 reps X 3
Preacher Curl Close Grip 10 reps X 3
Dumbbell Hammer Curl 10 reps X 3
Incline Dumbbell  Curl 10 reps X 3

Tricep Workout
Ez Barbell Back of  The Head Lying Triceps Extension 10 reps X 3
Two Arm Dumbbell Extension 10reps X 3
Cable Tricep Extension 10reps X 3
Weighted Bench Dip 10 reps X 3

14/3/2015 Chest day的workout
Incline Barbell Bench Press 10reps X 6
Pec Dec 10reps X 6
Decline Dumbbell Press 10reps X 6
Cable Crossovers (lower chest) 10reps X 6

abs workout

15/3/2015 shoulder + trap workout

Shoulder
Dublin Press 10 reps X 6
Dumbbell Lateral Raise 10 reps X 6
Bent Over Dumbbell Reverse Fly 10 reps X 6

Trap
Dumbbell Shrug 10 reps X 6

Abs Workout

wilsonlim80

两个星期没有更新了
07/04/2015
biceps workout
Wide Grip Preacher Curl X 10 rep X 6 set       
Alternate Standing Dumbbell Curl X 10 rep X 6 set       
EZ Bar Close Grip Spider Curl X 10 rep X 6 set       
Standing EZ Bar Reverse Curl X 10 rep X 6 set

triceps workout
Bent Over Dumbbell Kickback X 10 rep X 6 set
Dipping X 10 rep X 6 set
Close Grip Bench Press X 10 rep X 6 set
Cable Tricep Extension With Rope X 10 rep X 6 set       
       

wilsonlim80

28/4/2015 Back + Lat workout

Behind Neck Lat Pull Down 10 reps X 3 set,
Lat pull down 10 reps X 3 set,
Close Grip Lat Pull Down 10 reps X 3 set,
Straight Arm Lat Pull Down 10 reps X 4 set,
Seated Row Using Rope 10 reps X 4 set,
Close Grip Bent Over Row 10 reps X 3 set,
Deadlift 10 reps X 3 set,

wilsonlim80

oh yes!今晚chest day。。。。。。。。。。。。。。。