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Br3ak 健身日记 (bulk and cut)
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楼主 |
发表于 7-1-2014 08:15 AM
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quan880801 发表于 7-1-2014 12:14 AM 
jio几个chio的一起去。。不要jio脚有味道的，，，哈哈哈哈
我没有， 你jio 啦。
lol 脚有味道。
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楼主 |
发表于 7-1-2014 12:51 PM
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Legs
Squat 3 sets 5/5/7
Leg curls 1 set (blast)
Romanian Deadlift 1 set
Legs extension 1 set (blast)
Hack squat 1 set
Walking lunges 1 set
Stranding calf 1 set
40 minutes 完。 |
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发表于 7-1-2014 11:20 PM
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br3ak 发表于 7-1-2014 12:51 PM
Legs
Squat 3 sets 5/5/7
老大我被你train过头了。LOL... 
操过头，脚振够力。。。。
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楼主 |
发表于 8-1-2014 09:07 AM
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IbanezDota 发表于 7-1-2014 11:20 PM
老大我被你train过头了。LOL...
操过头，脚振够力。。。。
你！！！ palia
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发表于 8-1-2014 09:18 AM
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br3ak 发表于 8-1-2014 09:07 AM
你！！！ palia
表酱。不够你keat啦。。。 blash x 999999....
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楼主 |
发表于 13-1-2014 02:07 PM
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Chest/biceps
Bench press 3 sets x 3/3/7
Incline press 1 set
Dumbbell fly 1 set (blast)
Dips
Barbell curls 1 set
Preacher curls 1 set (blast) |
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楼主 |
发表于 28-2-2014 06:38 PM
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Legs/Biceps
Squat 1 set 6 reps
Hack squat 1 set 8 reps
Glute ham raise 2 set 8 reps
Standing leg curl 1 set 6 reps
Barbell curl 1 set 8 reps
Dumbbell curl 1 set 8 reps
Standing calves raise 1 set 12
Seated calves 1 set 8 reps
Pre workout ( Igniter extreme)
Intra workout ( muscle matrix)
Post workout ( core athelete + glucose polymer) |
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发表于 1-3-2014 11:03 AM
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br3ak 发表于 28-2-2014 06:38 PM
Legs/Biceps
Squat 1 set 6 reps
好久不见，你也好久没有上照片了 
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楼主 |
发表于 1-3-2014 12:05 PM
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cher 发表于 1-3-2014 11:03 AM
好久不见，你也好久没有上照片了
Haha.... 有机会的。
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楼主 |
发表于 13-4-2014 09:27 AM
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Friday
Squat/Quads,Hamstring,Calves
1. Heavy Full Squat (Narrow stance, 不喜欢wide stance). 135kg 5 reps, 145kg 3 reps, 170kg 3 reps.
2. Squat . 1 set 8 reps
3. Hack Squat. 1 set 6 reps
4. Lying legs curls 1 set 8 reps
5. Seated legs curls 1 sets 9 reps
6. standing calf raise 2 sets 8,10 reps
deficit calories 的关系， strength drop 的很厉害。 damn!!! |
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楼主 |
发表于 7-2-2015 08:42 PM
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身高： 171cm
体重： 177lbs
BF%： 10%
Nutrition Marco ： Carbs 450g, Protein 220g, Fats 70g, Fibers 40g
Training Style ： JaGed Intense Training Method.
Day 1 : (back,biceps) Intense Work / Hyper Volume Pump
Day 2 : (chest,shoulders,triceps) Intense work / hyper volume pump
Day 3 : (legs) intense work / hyper volume pump
Train 4 days per week. Alternate intense work and hyper volume pump
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发表于 7-2-2015 10:08 PM
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171cm，177lbs，10%bodyfat！！！
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发表于 8-2-2015 03:14 AM
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哇，80kg, 10% BF。。。高手！！！
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发表于 8-2-2015 07:50 AM
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