8/19
DUMBBELL ROW
LAT PULLDOWN
SEATED ROW
ISOLATE BACK MACHINE
FACEPULL
DUMBBELL CURL
8/17
BENCH PRESS
20KG 1X20
40KG 1X12
60KG 3X5
50KG 5X8
40KG 2X10
TRICEPS PULLDOWN
CARDIO INTERVAL RUN 30MIN
8/9
BENCH PRESS
20KG 2X20
40KG 1X12
50KG 1X10
55KG 1X8
60KG 2X5
50KG 2X10
40KG 2X8
20KG 1X12
2-2 INTERVAL 1HR
今天教練課練腿部動作,教練說我的腿前側是腿後側肌肉的五倍強…
8/4
CARDIO: INTERVAL 2-2 1HR
BARBELL ROW:
20KG WARM UP 2X20
40KG 2X12
50KG 2X10
60KG 2X8
40KG 2X12
INCLINE PRESS
TRICEPS PULLDOWN
HAMMER CURL
BARBELL CURL
21
8/3
CARDIO: INTERVAL 2-2 30MIN
LAT PULLDOWN
SEATED ROW
ISOLATE BACK MACHINE
肩膀恢復的情況良好,不過電療其實滿舒服的,就先繼續做。