2012/07-2013/10锻炼记录

2012/07/18, 卧推 50*7, chest, 
2012/07/19, 坐推 35*8 胸围 92, shoulder, 
2012/07/20, 引体向上 -25*8, back, 
2012/07/23, 跑步 20min 2km, run, "跑步 10min*8,  10min*5*15,  上斜卧推 40*6"
2012/07/25, 卧推 40*12, chest, "卧推,  20*12,  30*12+10+10,  40*12+10,  上斜卧推,  20*12+12,  30*12+10"
2012/07/26, 坐推 35*5, shoulder, "20*12,  30*12,  35*5,  30*8,  25*8,  20*8"
2012/07/27, 引体向上 -25*8, back, "-35*12,  -25*8,  -30*8,  -35*10"
2012/07/28, 卧推 45*8, chest, "30*12, 40*12, 45*8"
2012/07/30, 跑步 40min 6km, run, 
2012/08/02, 推肩 60*12, shoulder, "40*12,  50*12,  60*12,  50*10,  40*10,  30*10"
2012/08/03, 跑步 40min 6km, run, 
2012/08/06, 跑步 森林公园 56min 9km, run, 
2012/08/10, 跑步 40min 6km, run, "30min*9,  10min*8"
2012/08/11, "引体向上 2,  -25*10", back, 
2012/08/12, 卧推 50*12, chest, "20*12, 30*12, 50*12"
2012/08/13, 跑步 森林公园 60min 10km, run, 
2012/08/14, 跑步 12min 2km, run, 11min*11
2012/08/15, 坐推 35*8, shoulder, "20*8, 30*12, 35*8"
2012/08/16, 跑步 30min 4km, run, "12min*5,  20min*10, 10min*8 ,  体重67kg"
2012/08/17, "引体向上 2,  -25*12  卧推 50*12", "back,  chest", 
2012/08/18, 跑步 40min 6km, run, "200m*8,  800m*12,  200m*8,  800m*12,  500m*8,  500m*12,  500m*8,  500m*10,  500m*8,  500m*10,  8min*8,  体重66.5kg"
2012/08/19, 卧推 55*10, chest, "20*12, 50*12, 55*10, 45*10"
2012/08/20, 跑步 森林公园 1h 10km, run, 
2012/08/21, 跑步 40min 6km, run, "5min*3,  5min*12,  5min*8,  5min*12,  5min*8,  5min*10,  5min*8,  5min*10"
2012/08/22, 跑步 40min 6km, run, "20min*10,  5min*8,  5min*10,  5min*8,  5min*10"
2012/08/23, 坐推 35*10, shoulder, "20*12, 35*10, 30*8, 25*10"
2012/08/24, 跑步 40min 6.6km, run, "3min*8,  7min*12,  5min*8,  5min*12,  5min*8,  15min*10"
2012/08/25, 引体向上 -15*6, back, "-15*6, -20*8, -25*10, -30*12, -35*12"
2012/08/27, 卧推 60*6, chest, "20*12, 45*12,  55*6, 60*6, 50*8,  67kg"
2012/08/28, 硬拉 60*12 深蹲 30*10, "leg,  back", 
2012/08/29, 跑步 40min 6.3km, run, "8*5, 12*5,  8*5, 12*5,  8*5, 10*5,  9*5, 10*5"
2012/08/30, 推肩 35*9, shoulder, "20*12, 35*9, 30*7"
2012/09/01, 跑步 40min 7km  引体向上 3 体重 66, run, "9*3, 12*10, 9*7,  10*20"
2012/09/02, 卧推 60*4 体重 65.5, chest, "30*12, 40*12, 50*12,  55*6, 60*4, 50*6"
2012/09/03, 跑步 55min 10km, run, 
2012/09/04, 跑步 40min 7.3km 引体向上 4 体重 65.5, run, "12*15,  10*5,  10*10,  12*5,  10*5"
2012/09/05, 硬拉 65*6 深蹲 30*12 引体向上 4 体重 66, "leg,  back", "硬拉 40*12, 50*12, 60*12, 65*6, 60*12,  深蹲 20*12,  25*12,  30*12,  30*12"
2012/09/06, 弯举 50*12 引体向上 4 体重 66.5, arm, "30*12, 40*12, 50*12, 50*10, 50*8"
2012/09/07, 跑步 40min 7.1km 引体向上 4, run, "12*10,  10*10,  10*5,  12*5,  10*10"
2012/09/08, 推举 40*5 引体向上 4 体重 66, shoulder, "20*12, 30*12, 35*12, 40*5"
2012/09/10, 上斜卧推 35*6 体重 65.5, chest, 
2012/09/11, 跑步 40min 7.3km 引体向上 5+3 卧推 45*6 体重 65, run, "12*15,  10*5,  10*10,  12*5,  10*5"
2012/09/12, 硬拉 65*8 深蹲 50*10 引体向上 5 体重 65.5 胸围 93, "leg,  back", "40*12, 50*12, 60*12, 65*8,  30*12, 40*12, 50*12"
2012/09/13, 弯举 50*12 三头 50*12 引体向上 5.5 体重 66, arm, "30*15, 40*12, 50*12, 50*6, 50*5"
2012/09/15, 卧推 60*6 坐推 40*6 深蹲 50*10, "chest, leg, shoulder", 
2012/09/17, 卧推 60*10 体重 66.5, chest, "40*12, 50*12, 60*10, 50*10, 40*10,  上斜 20*12, 30*12, 40*10"
2012/09/18, 深蹲 50*10 硬拉 65*12 引体向上 6 体重 66, "leg,  back", "深蹲 30*12, 40*12, 50*8, 50*12, 50*8,  硬拉 30*12, 40*12, 50*12, 60*12, 65*12"
2012/09/19, 跑步 40min 7km 引体向上 3 体重 65.5, run, "12*5, 10*5,  11*5, 10*5,  11*5, 10*5,  11*5, 10*5"
2012/09/20, 弯举 50*12 曲臂撑 -25*12 体重 66, arm, "30*12, 40*12, 50*12, 50*8, 50*6, 30*12,  -40*12, -40*12, -30*12, -30*12, -25*12"
2012/09/24, 卧推 65*7 体重 66, chest, "30*12, 60*12, 65*7, 65*5, 60*8, 50*10"
2012/09/26, 深蹲 60 硬拉 70 引体向上 7 体重 65, "leg, back", "深蹲40*12, 50*12, 60*12, 60*8, 50*12, 50*12,  硬拉 40*12, 50*12, 60*12, 70*12, 60*12"
2012/09/27, 弯举 50*12 屈臂撑 -15*8 引体向上 5 体重 66, arm, "弯举 30*12,40*12,50*12,50*6,40*10,40*8,  屈臂撑 -35*12, -15*8, -20*10, -25*10, -30*12, -30*12"
2012/09/28, 跑步 35min 6.3km 引体向上 6+3 体重 66.5, run, 跑步 11*35
2012/10/27, 卧推 65*8 体重 65.5, chest, "30*12, 50*12, 65*8, 65*4, 60*6, 50*10, 40*10,  上斜:20*12, 30*12, 40*10, 45*5, 40*10, 30*10, 20*12"
2012/10/29, 深蹲 70*6 硬拉 70*6 引体向上 7 体重 65.5, "leg, back", "深蹲 20*12,  40*12,  50*12,  60*12,  70*5,  70*6,  60*10,  50*10,  硬拉 50*12,  60*12,  60*8,  70*6,  屈臂撑 12,  12,  10"
2012/10/30, 推肩 45*6 弯举 25*9 体重 66, "shoulder,  arm", "卧推 40*10,  65*6,  65*6,  推肩 45*6,  40*10,  35*10,  弯举 30*12,  20kg*12,  25kg*9,  50*10, 40*10"
2012/11/19, 卧推 65*9 引体向上 6 体重 65, chest, "30*12,  50*12,  65*9,  65*5,  60*6, 50*10,  40*12,  上斜 30*12, 40*10, 35*10, 30*12"
2012/11/20, 跑步 40min 6km 屈臂撑 20+17 体重 65.5, run, 
2012/11/21, 引体向上 7 体重 66, back, "引体向上 0*7,  -10*4,  -20*10,  -25*10,  -30*10,  -35*12,  划船 30*12,  40*12,  30*12,  30*12"
2012/11/23, 推肩 45*6 体重 66, shoulder, "20*12, 30*12, 40*10, 45*6, 45*4, 40*6"
2012/11/24, 跑步 20min 4km 单车 20min 10km 坡5 体重 66, "run,  ride", "卧推 40*12,  50*10,  60*10"
2012/11/26, 卧推 70*6 体重 65.5, chest, "20*12, 40*12, 65*10, 70*6, 70*4, 60*10, 55*10, 50*10,  上斜 20*12, 30*10, 40*10, 50*4, 40*10, 30*10"
2012/11/28, 深蹲 80*7 硬拉 70*10 引体向上5 体重 66, "leg,  back", "深蹲 40*12, 50*12, 60*12, 70*12, 80*7, 80*6, 70*10, 60*10,  硬拉 40*12, 50*12, 60*12, 70*10, 60*10, 50*10"
2012/11/30, 弯举 50*10 屈臂撑 15 引体向上 6 体重 65.5, arm, "弯举 50*10,  40*12,  50*10,  50*8,  50*6,  40*10,  40*10,  40*8 ,  屈臂撑 15,  12,  12,  8,  8"
2012/12/01, 跑步 30min 6km 体重 65, run, "卧推 60*9 65*6,  推肩 20*10,  40*9,  50*6,  40*8,  20*12"
2012/12/03, 卧推 70*8 卷腹 40 体重 66, chest, "40*12, 60*12, 70*8, 70*5, 65*6, 60*6, 55*6, 50*8, 45*8, 40*12"
2012/12/04, 跑步 40min 8km 引体向上 5 体重 65, run, 
2012/12/06, 硬拉 80*10 深蹲 70*8(膝盖微疼) 引体向上 6 体重 66, "back,  leg", "卧推 40*12, 60*12, 60*8, 40*12,  硬拉 40*12, 60*12, 70*10, 80*10,  深蹲 60*12, 70*8, 60*11, 50*10"
2012/12/07, 推肩器 100*7 体重 66, shoulder, "70*12, 80*12, 90*10, 100*7, 100*6, 90*8, 80*8, 70*10"
2012/12/08, 跑步 40min 8km 体重 65.5, run, "弯举器 35kg*8 ,  卧推 60*8, 60*8"
2012/12/13, 卧推 70*3 深蹲 70*8 弯举 35*10 体重 65.5, "chest,  leg,  arm", "卧推 40*12,  60*10,  65*8,  70*3,  60*8,  50*8,  深蹲 40*10,  50*10,  60*10,  70*8,  70*8,  弯举 20*12,  35*10,  30*6,  25*6"
2012/12/17, 卧推 75*4 体重 65.5 左手腕受伤, chest, "40*10, 50*10, 70*9, 75*4, 70*5, 60*10, 55*10, 50*8,  上斜 30*10,  40*10,  30*10"
2012/12/18, 跑步 32min 6km 体重 65.5, run, 
2012/12/20, 深蹲 80*6 夹胸 40*6 推胸 60*10 体重 66, "leg,  chest", "深蹲 20*12, 40*12, 50*10, 60*10, 70*10, 75*10, 80*5"
2012/12/21, 推肩 80*10 侧平举 20*8 夹胸 40*6 推胸 75*6 体重 66, "shoulder,  chest", 
2012/12/24, 跑步 42min 8km 体重 65.5, run, 
2012/12/25, 卧推器 90*6 体重 66, chest, "70*12, 75*10, 80*10, 85*10, 90*5, 90*6"
2012/12/26, 跑步 40min 8km 体重 65.5, run, 
2012/12/27, 深蹲 80*8 背伸展 70*12 体重 65.5, "leg,  back", "40*12, 60*10, 70*10, 80*8, 70*10, 60*10, 60*10,  BackExtension 40*12, 50*12, 60*12, 70*12,  LegCurl 20*12, 25*12"
2012/12/28, 推肩 90*6 推胸 80*6 侧平举 25*8  体重 65.5, shoulder, "60*12, 70*10, 80*10, 90*6, 80*10, 70*10, 60*10"
2013/01/03, 跑步 30min 5km 右膝外侧疼 单车 10min 体重 65, " run,  ride", 
2013/01/04, 弯举器 30*10 卧推器 80*10 体重 65, "arm,  chest", 
2013/01/05, 推胸器 90*6 体重 65.5, chest, 
2013/01/06, 推肩器 90*7 侧平举 20*8 腿前伸 40*12 腿后屈 30*12 卧推 60*9 体重 66, "shoulder,  leg, ", 
2013/01/07, 跑步 50min 10km 侧平举 25*10 体重 64.5, run, 
2013/01/08, 深蹲 80*10 推胸器 100*4 90*10 体重 64.5, "leg,  chest", "50*12, 60*12, 70*10, 80*10, 70*10, 60*10, 60*10"
2013/01/09, 弯举器 35*10 卷腹 50  体重 65.5, arm, "35*10,  35*8"
2013/01/10, 划船 60*8 卧推 60*7, "back,  chest", "划船 60*8,  60*6,  卧推 50*12,  60*7"
2013/01/11, 跑步 40min 8km 侧平举 30*2 体重 64.5, run, 跑20分钟左腿外侧疼痛,调试跑步姿势,落点在身体前侧重心点上,恢复正常
2013/01/14, 卧推 60*6*4 体重 65, chest, 
2013/01/15, 弯举 35*12 上斜卧推 50*10 体重 66, "arm,  chest", "弯举 35*12,  35*10,  35*8"
2013/01/16, "推肩器 100*6,  110*5,  100*7,  侧平举 25*8 体重 65.5", shoulder, 
2013/01/17, 跑步 40min 8km (左膝外侧微疼) 卧推 65*4 引体向上 4 体重 64.5, run, 
2013/01/18, 深蹲 80*8*4 硬拉 80*10 体重 64.5, "leg,  back", 
2013/01/27, 单车 20min, run, 
2013/01/28, 卧推 70*8 体重 65, chest, "弯举 35*10,  侧平举 30*8,  上斜 50*10"
2013/01/29, "推肩 90*10 弯举 35*12, 35*9 体重 65.5", "arm,  shoulder", 
2013/01/30, 深蹲 80*8*2 体重 65, leg, 
2013/01/31, 硬拉 80*8*2 卧推 60*10 弯举 25*10*2 体重 65.5, back, 
2013/02/01, 弯举 40*12*2 侧平举 30*8*2 体重 65.5, "arm,  shoulder", 
2013/02/02, 卧推器 90*5 弯举 60*8 体重 65.5, chest, 
2013/02/04, "卧推器 100*4, 90*7 弯举 60lb*8 体重 65", "arm,  chest", 
2013/02/05, 卧推 70(8+4) 弯举 60lb*8 体重 65, "chest,  arm", 
2013/02/18, 卧推 60*4*2 弯举器 40*8 体重 65, "chest,  arm", 
2013/02/20, 深蹲 70*8 弯举 40*12 侧平举 25*8 卷腹 30 体重 65.5, "leg,  arm", 
2013/02/23, "卧推 60*(10+10+6+5) 弯举45*8, 40*10, 35*12 体重 65.5", "chest,  arm", 
2013/03/02, 卧推 60*(5+8+8) 硬拉 80*(5+5) 深蹲 70*10体重 65, "chest,  back", 
2013/03/04, "卧推 70*2, 65*5, 60*(10+8+7+6) 体重 66", chest, 
2013/03/05, "推肩100*5, 90*7, 80*10 弯举 30kg*5 体重66", shoulder, 
2013/03/06, 跑步15min 3km 单车12min(10~12) 体重65.5, run, 
2013/03/07, 卧推 70*(6+8+6) 60*10 硬拉 80*5 体重 66, "chest,  back", 
2013/03/11, 卧推 70*(5+4) 硬拉 80*(5+5) 体重 65.5, "chest,  back", 
2013/03/12, 深蹲 70*(8+8) 屈臂撑 12 弯举 30*10 体重 66, "leg,  arm", 
2013/03/13, 推肩 110*(5+4) 100*(8+7) 侧平举25*8*2 体重 65.5, shoulder, 
2013/03/14, "卧推 70(2+4+2) 60(10+8+6+5) 弯举 40*8, 35*8 体重 65.5", "chest,  arm", 
2013/03/15, 深蹲 80(5+6+5) 70(10+8+6) 卧推 60(10+8) 体重 65, "leg,  chest", 
2013/03/18, 硬拉80(5+4) 卧推70(6+4) 划船60(12*3) 体重65.5, "back,  chest", 
2013/03/19, 推肩 110(6+7+5) 体重 65.5, shoulder, 
2013/03/21, 弯举 45(8+7) 屈臂撑8*5 体重66, arm, 
2013/03/23, 卧推70(8+5) 深蹲80(5+5) 体重64.5, "chest,  leg", 
2013/03/25, 弯举30*12 侧平举25*8 体重66, "arm,  shoulder", 
2013/03/27, 卧推 70(3+2) 60(5*4) 体重 65, chest, 
2013/03/28, "弯举 45*10,  40(10+8) 体重 65", arm, 
2013/03/29, "推肩 120*2, 110(8+7) 体重65", shoulder, 
2013/03/30, 卧推70(5*5) 60*8 体重 66, chest, 
2013/04/01, 弯举 45(10*2) 40(10*8) 屈臂撑 15*2 10*2 体重 66, arm, 
2013/04/02, 深蹲 90(5+5) 80(10+8+8) 划船 110(12*3) 100(20*2) 体重 65.5, "leg,  back", 
2013/04/03, 跑步 20min 4km 单车 15min, run, 
2013/04/07, 卧推 70(10+4) 60(10+7+4) 体重65.5, chest, 
2013/04/09, 弯举45(10+10+8) 屈臂撑(12+18+12+8) 体重65.5, arm, 
2013/04/18, 弯举 45*10 40*10 推肩 110(6+4) 120*3 体重 66.5, "arm,  shoulder", 
2013/04/20, "卧推 70*3 60(10*3, 8*3) 体重 66", chest, 
2013/04/22, "深蹲 90(8+3), 80(8+8), 70*8, 60(8+8) 划船 70(8+8) 60*8 体重 66", leg, 
2013/04/23, 跑步 20min 4km 下拉 50*8 35*8 30(13*3) 卧推 70(6+3) 60(8*3) 体重 66, "back,  chest,  run", 
2013/04/24, 跑步 20min 4km 单车 15min 体重 66, run, 
2013/04/25, "跑步 10min 2km 弯举 50*8 深蹲 80*8, 60*8 体重 66", "arm,  run,  leg", 
2013/05/27, 推肩 100*7 卧推 60*7 硬拉 70*8 弯举 40*10 深蹲 70*10 跑步 13*5 体重 66, "chest,  shoulder,  arm,  leg", 
2013/05/28, "卧推 70*6,  60(10+12+6) 体重 66.5", chest, 
2013/05/29, 弯举 50*8 40(8+8) 深蹲 80*6 70(10+10) 体重 67, "arm,  leg", 
2013/05/30, 推肩 90*8 100*8 体重 67.5, shoulder, 
2013/05/31, 跑步 23min 4km 单车 15min 体重 66.5, run, 
2013/06/01, 卧推 60(10+9+9+6) 深蹲 80*4 弯举 50*8 跑步 20min 4km 体重 66, "chest,  leg,  arm,  run", 
2013/06/03, 卧推 70(7+5) 60(10+8+8+5) 体重 67, chest, 
2013/06/05, 推肩 100(6+7) 90*8 侧平举 20(10+10) 体重 66.5, shoulder, 
2013/06/17, 卧推 60*8*4 推肩 35*8 跑步 22min 4km 体重 67, "chest,  shoulder,  run", 
2013/06/18, 深蹲 80*4 跑步 20min 4km 体重 67, "leg,  run", 
2013/06/19, 屈臂撑 10*2 弯举 45*6 跑步 20min 4km 体香 47.5, "arm,  run", 
2013/06/20, 屈臂撑 20 弯举 45*10 跑步 30min 6km 体重 67.5, "arm,  run", 
2013/08/22, "推肩 40*10*2, 40*6 体重 135", shoulder, 
2013/08/23, 推肩 45*8 体重 134, shoulder, 
2013/08/24, 深蹲 80*10*2 体重 134, leg, 
2013/08/27, 卧推 80*2 体重 135, chest, 
2013/08/28, 推肩 50*8 体重 135, shoulder, 
2013/09/03, 哑铃上斜卧推 50*(10+8) 体重 134, chest, 
2013/09/04, 仰卧臂屈伸 50*12*2 体重 135, arm, 
2013/09/05, 引体向上 -15*10 弯举50*10*3 体重 135, "back,  arm", 
2013/09/06, 推肩40*12*3 体重 136, shoulder, 
2013/09/09, 哑铃卧推 50*10, chest, 
2013/09/10, 卧推 60*(12+8) 仰卧臂屈伸 50*3, chest shoulder, 
2013/09/11, 划船 65*12 体重 135, back, 
2013/09/12, 深蹲 80*6*2 弯举 70*6 体重 135, "leg,  arm", 
2013/09/13, 推肩器 100*(10+8) 体重 135, shoulder, 
2013/09/14, 卧推 70*5 上斜 50*(9+7), chest, 
2013/09/16, 硬拉 80*(10+8) 体重 134, back, 
2013/09/17, 上斜卧推 60*4 体重 134, chest, 
2013/09/22, 卧推 65*5*5 体重 132, chest, 
2013/09/24, 推肩 50*4 体重 134, shoulder, 
2013/10/09, 卧推 65*5*5 体重132, chest, 
2013/10/10, 三头屈臂伸 50*12 体重134, arm, 
2013/10/11, 硬拉 90*(8+6) 体重134, back,