Wilson 健身日記

wilsonlim80

传兴 发表于 11-2-2015 04:08 PM
没有做V-Grip Lat Pulldown麽?

昨天沒有，我的routine換來換去的

wilsonlim80

昨天的workout

triceps
Preacher Curl Tricep Push Down 10 reps X 3
Cable Tricep Extension 10 reps X 3
Reverse Grip Cable Tricep Extension 10 reps X 3
Close Grip Bench Press 10 reps X 3
Dumbbell kickback 10 reps X 3 (最後一個workout，所以又再拿輕的)

biceps
EZ Bar Preacher Curl Wide Grip 10 reps X 3
EZ Bar Preacher Curl Close Grip 10 reps X 3
One Arm Dumbbell Hammer Curl 10 reps X 3
Seated Dumbbell Curl 10 reps X 3

wilsonlim80

前天leg day 的 workout

Wide Smith Machine Squat 10reps X 3
(smith machine) Sumo Squat 10 reps X 3
Narrow Hack Squat 10reps X3
Toes Out Leg Extension 10 reps X 3
Leg Curl 10 reps X 3
Calf Raise 10 reps X 3
Inner Thigh Machine Workout 10 reps X 3

wilsonlim80

昨天吃蛇~~

传兴

wilsonlim80 发表于 13-2-2015 10:01 AM
昨天吃蛇~~

来人啊，拖出去逼他做Squat一千下~

wilsonlim80

传兴 发表于 13-2-2015 12:10 PM
来人啊，拖出去逼他做Squat一千下~

一千下，會死人的咯！

wilsonlim80

13/02/2015 cheat meal day

14/2/2015 Chest day
Incline Barbell Bench Press 10reps X 6 (15kg, 17.5kg, 20kg, 22.5kg, 25kg, 25kg)
Barbell Bench Press 10reps X 3 (15kg, 17.5kg, 20kg)
Decline Barbell Bench Press 10reps X 3 (17.5kg, 20kg, 20kg)
Pec Dec 10reps X 3
Machine Fly 10reps X 3
Cable Crossovers 10reps X 3

15/2/2015 整理屋子所以吃蛇

wilsonlim80

昨天的 Back  + Lat Workout

Behind Neck Lat Pull Down 10 reps X 3
Lat Pull Down 10 reps X 3
Reverse Grip Lat Pull Down 10 reps X 3
Straight Arm Lat Pull Down 10 reps X 3
Seated Cable Row 10 reps X 3
One Arm Dumbbell Row 10 reps X 3
Close Grip Bent Over Row 10 reps X 3

wilsonlim80

大年初二

Cardio
biceps workout
triceps workout
Abs workout

wilsonlim80

大年初四

Cardio
chest day workout
-Incline Dumbbell Bench Press 10reps X 3
-Dumbbell Bench Press 10reps X 3
-Decline Dumbbell Bench Press 10reps X 3
-Machine Fly 10reps X 3

wilsonlim80

24/02/2015 workout

Cardio 15 minutes

triceps
Cable Tricep Extension 10 reps X 3
Reverse Grip Cable Tricep Extension 10 reps X 3
Cable Tricep Extension With V-Bar 10 reps X 3
Weighted Bench Dips 10 reps X 3

biceps
Alternating Standing Dumbbell Curl 10 reps X 3
Machine Preacher Curl Close Grip 10 reps X 3
Incline Dumbbell Curl 10 reps X 3
One Arm Dumbbell Hammer Curl 10 reps X 3

Abs Workout

传兴

年初二就开始偷练鸟，岂有此理!!!!

wilsonlim80

传兴 发表于 25-2-2015 01:59 PM
年初二就开始偷练鸟，岂有此理!!!!

因为我怕输，你们都身材好好赢我几条街了

M_UP

Weynlee 发表于 11-4-2013 10:59 AM
敢敢死去问gym里面的大只佬，通常都肯教的
因为被问=你看起来行，我才问你啊

可有些人 因为自私而敷衍, 特意教不正确的姿势 让你练时有误~ 我遇过 >.<

wilsonlim80

M_UP 发表于 25-2-2015 02:55 PM
可有些人 因为自私而敷衍, 特意教不正确的姿势 让你练时有误~ 我遇过 >.<

特意教不正确的姿势 让你练时有误.......这种人我倒没有遇过

wilsonlim80

25/2/2015 leg day 的 workout

Half Squat 10reps X 3
Narrow Hack Squat 10reps X 3
Toes Out Leg Extension 10 reps X 3
Leg Curl 10 reps X 3
Calf Raise 10 reps X 3
Inner Thigh Machine Workout 10 reps X 3

gnne84

wilsonlim80 发表于 2-3-2015 10:26 AM
25/2/2015 leg day 的 workout

Half Squat 10reps X 3

想问很久了。。。
做么都只是做half squat?不做full squat?

wilsonlim80

gnne84 发表于 2-3-2015 10:30 AM
想问很久了。。。
做么都只是做half squat?不做full squat?

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

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