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发表于 2012-4-11 07:06
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RE: 健身日记 4月11日 P5
Apr-11-2012:
; c* D. I& `* D/ c( P. hChest musel Function:' O3 L3 t' I- J6 x
" r! M5 R1 n" |6 x1. Stretching and Relexing Exerciese:
) K2 n# h7 j/ Y5 D' x7 ^2 E 5.5 Km/h walking, 200 meters.& q. v( Y- g( G2 e. I) s9 {: Y
6.0 Km/h walking, 100 meters.
1 j$ I: k: C: E7 o0 t. e1 g' {6 f 7.0 Km/h walking, 100 meters.
8 B8 K; x1 J1 S" I$ n- x 10.5 Km/h running, 600 meters.7 Q! ~7 v; g# R b3 y
5.5 Km/h walking, 200 meters.
; T7 B8 l' y) {: K. I. e: D0 w 11.5 Km/h running, 250 meters.
3 X' a6 g+ v1 C% X' M( V 5.5 Km/h walking, 200 meters.; R% s/ o5 F% k5 d* r9 \
12.7 Km/h running, 250 meters.- K& t. g a q2 ^, `
5.5 Km/h walking, 200 meters.
" z5 J* r/ c: K( O, h' m. q4 z 12.7 Km/h running, 250 meters.
9 j4 _: M0 Y9 T" [5 u0 D: f; f+ F 5.5 Km/h walking, 200 meters.; N9 x8 G% z# M% |' X4 y
12.7 Km/h running, 250 meters.
% s& x& e( i& u, Y7 x Stretching Exerciese: some group for joints.' O I! I. C8 z0 H. t- U
2. Barbell Bench press:) I% M$ z9 p) \
Pre-heating : 48.5 Kg, 20/1 group.
( w8 n* E1 r5 S, l3 d' W G$ |0 E1 @) ] 68.5 Kg, 12/1 group.! h. s- b1 U; C, j6 x: g
88.5 Kg, 4/1 group.- z8 D% d! a- l0 f
88.5 Kg, 4/1 group.$ ], {3 r$ w5 d, ^1 n8 v& o9 l+ @$ \
48.5 Kg, 12/1 group.
8 }) A7 Y; Q4 B7 O3. Dumbbell incline press:
3 c: d2 D3 p/ v8 h7 |$ I9 \ 35Kg, 12/1 group.# k! G0 X. E# l3 ?1 X: u
45Kg, 10/1 group.
' i4 d R9 K5 a0 U 55Kg, 8/1 group.
) y# J+ T& c( ?) H2 } 25Kg, 12/1 group." F: `9 f* e& d! S% C7 E
4. Crank Arm Press:
& v! L1 L# p$ W1 {/ {9 x7 ~ 6/1 group.$ W9 W4 R* S/ K7 |7 k" }3 r% L
4/1 group.6 |2 F; e7 U6 Q+ n0 p t
3/1 group.
% K \ C+ u: R% ^$ O1 d& b
5 _1 \/ ^ y; [ X3 r& S7 T+ [I felt the Exerciese are good for chest part, I can feel the expanssion effective of chest musel after exerciese. I am haapy today!!!6 j' H3 p- t3 z
6 x5 y9 V T, ]5 ?% z
How about your guys today???? Good or so so??? |
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