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发表于 11-4-2012 11:28 PM
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楼主 |
发表于 12-4-2012 09:31 AM
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我不知道怎样是好
但是我喜欢那种 sholder是sholder
biceps 是 biceps , tripceps ...
累累累 发表于 11-4-2012 11:28 PM
你的目标是模特儿身材?
如果向往健美的就不要注重biceps, triceps, traps... 而是legs, back, chest... |
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发表于 12-4-2012 11:55 AM
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发表于 12-4-2012 01:26 PM
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lat pulldown 有什么hints 吗?
我做了背后都没感觉
biceps 比较感觉酸
明显错了{:cry ...
累累累 发表于 11-4-2012 09:40 AM
做做看one arm dumbbell row..哈哈,我觉得真的很hit的到lat. |
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发表于 12-4-2012 01:33 PM
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lat pulldown 有什么hints 吗?
我做了背后都没感觉
biceps 比较感觉酸
明显错了{:cry ...
累累累 发表于 11-4-2012 09:40 AM
注意下你手放在bar的宽度,放太宽会more to biceps,试一下调整你手放在bar的位子:) |
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楼主 |
发表于 12-4-2012 10:17 PM
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今天 chest & triceps
各种格式的 bench press, machine press, fly... 很多 set, lost count
triceps cable pull down, rope, single arm, triceps extension, pull back... lost count
临走前pull up
方式是 :1st set 80% 重量,2nd set 60%, 3rd set 50%, 40%, 30%... 持续无间断 (until failure) |
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发表于 12-4-2012 11:24 PM
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发表于 12-4-2012 11:31 PM
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本帖最后由 累累累 于 12-4-2012 11:39 PM 编辑
今天
Dumbbell Bent-Over Row
Wide-Grip Pulldown
Standing Pulldown
Straight Arm Pulldown
Barbell curl
Dumbbell Incline Curl
One-Arm High Cable Curl
Hip Thrust
Crunch
Oblique Crunch最后2set 没时间做 |
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发表于 12-4-2012 11:48 PM
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今天
Dumbbell Bent-Over Row
Wide-Grip Pulldown
Standing Pulldown
Straight Arm Pulldown
Ba ..
累累累 发表于 12-4-2012 11:31 PM
Crunch
Oblique Crunch.随时都能做咯 |
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发表于 13-4-2012 12:28 AM
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发表于 13-4-2012 12:29 AM
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哈哈 当时没时间要上班了
打算 明天去补回
rountine 明天是休息
累累累 发表于 13-4-2012 12:28 AM
halo~这些动作早上起身在床上就能做了咯,还需要扎日子哦 |
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发表于 13-4-2012 12:31 AM
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halo~这些动作早上起身在床上就能做了咯,还需要扎日子哦
天浪星-简 发表于 13-4-2012 12:29 AM
也对 |
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发表于 13-4-2012 01:20 AM
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12/4/2012 Chest 2个人分开做......啊啊
A Barbell Incline Bench Press
- 1st set Wide grip 10 reps (1side 15kg)
- 2nd set Wide grip 10 reps (1side 25kg)
- 3rd set Medium grip 8 reps (1side 30kg)
- 4rd set Medium grip 7 reps (1side 35kg)
B Barbell Bench Press
- 1st set Wide grip 10 reps (1side 10kg)
-2nd set Medium grip 10 reps (1side 25kg)
-3nd set Medium grip 10 reps (1side 25kg)
-4th set Medium grip 8 reps (1 side 30kg)
C Incline Dumbbell Bench Press
- 1st set 10 reps (1side 20kg)
-2nd set 10 reps (1side 24kg)
-3nd set 9 reps (1side 30kg)
D Incline Dumbbell Flyes
- 1st set 10 reps (1side 14kg)
-2nd set 10 reps (1side 16kg)
-3nd set 10 reps (1side 18kg)
E Ez curl Decline Bench Press
-1st set 10 reps (1 side 15kg)
-2nd set 10 reps (1 side 30kg)
-2nd set 10 reps (1 side 30kg)
F Dumbbell Decline Butterfly
- 1st set 10 reps (1side 14kg)
-2nd set 10 reps (1side 16kg)
-3nd set 10 reps (1side 18kg)
G Butterfly (Machine)
- 1st set 10 reps (54lbs)
-2nd set 8 reps (64lbs)
-3nd set 7reps (64lbs)
H Cable Crossover (Upper)
- 1st set 9 reps (1side 9kg)
-2nd set 8 reps (1side 11kg)
-3nd set 8 reps (1side 11kg)
I Cable Crossover (Down)
- 1st set 9 reps (1side 6kg)
-2nd set 8 reps (1side 6kg)
-3nd set 8 reps (1side 6kg)
J DIP 10, 8, 8
END |
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楼主 |
发表于 13-4-2012 05:28 PM
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今天胸部感觉很实在
按下去酸酸,很爽 haha
人杰地灵很拼下 ^^
大家应该向他学习 |
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发表于 13-4-2012 11:22 PM
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我的胸部痛着 |
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发表于 13-4-2012 11:28 PM
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发表于 13-4-2012 11:48 PM
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需要按摩
天浪星-简 发表于 13-4-2012 11:28 PM
肌肉酸痛是现在的平常的事,1-2天就没事了。
以前就是黑青是平常的事,铁打酒要几瓶,冰块一定要准备好在冰箱里面,不能没有。。。。 |
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发表于 13-4-2012 11:50 PM
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肌肉酸痛是现在的平常的事,1-2天就没事了。
以前就是黑青是平常的事,铁打酒要几瓶,冰块一定要准备好在 ...
人杰地灵 发表于 13-4-2012 11:48 PM
我家铁打酒是算缸的 |
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发表于 13-4-2012 11:58 PM
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发表于 14-4-2012 12:02 AM
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厉害下.......
人杰地灵 发表于 13-4-2012 11:58 PM
老祖宗留下来的 |
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