r****9
发帖数: 4961 | 1 二手交易风险自负！请自行验证是否合法和一手卡！:
我想卖的物品:
staple receipt 85x5 @4%
online order.
单张面值:
staple receipt 85x5 @4%
可接受价格(必须明码标价！):
4%
物品新旧要求:
邮寄方式要求:
email pdf
买卖双方谁承担邮寄损失(Required if not code only):
付款方式说明:
paypal, boa, chase
其他补充说明:
广告的有效期:
til gone
物品来源(Required for All Cards!):
我的联系方式:
r**********[email protected]
Warranty期限:
能否证明是合法的一手卡?(Required for All Cards!):
state and zip: |
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r****9
发帖数: 4961 | 2 二手交易风险自负！请自行验证是否合法和一手卡！:
我想卖的物品:
epson 610 @ 85x5+YL
单张面值:
可接受价格(必须明码标价！):
85x5+YL
物品新旧要求:
new
邮寄方式要求:
YL
买卖双方谁承担邮寄损失(Required if not code only):
BMAY
付款方式说明:
paypal, chase, BOA
其他补充说明:
广告的有效期:
til gone
物品来源(Required for All Cards!):
staple
我的联系方式:
r**********[email protected]
Warranty期限:
能否证明是合法的一手卡?(Required for All Cards!):
state and zip:
Oregon |
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r****9
发帖数: 4961 | 3 二手交易风险自负！请自行验证是否合法和一手卡！:
我想卖的物品:
staple receipt 85x5 @4%
online order.
单张面值:
staple receipt 85x5 @4%
可接受价格(必须明码标价！):
4%
物品新旧要求:
邮寄方式要求:
email pdf
买卖双方谁承担邮寄损失(Required if not code only):
付款方式说明:
paypal, boa, chase
其他补充说明:
广告的有效期:
til gone
物品来源(Required for All Cards!):
我的联系方式:
r**********[email protected]
Warranty期限:
能否证明是合法的一手卡?(Required for All Cards!):
state and zip: |
|
r****9
发帖数: 4961 | 4 二手交易风险自负！请自行验证是否合法和一手卡！:
我想卖的物品:
epson 610 @ 85x5+YL
OBO
单张面值:
可接受价格(必须明码标价！):
85x5+YL
OBO
物品新旧要求:
new
邮寄方式要求:
YL
买卖双方谁承担邮寄损失(Required if not code only):
BMAY
付款方式说明:
paypal, chase, BOA
其他补充说明:
广告的有效期:
til gone
物品来源(Required for All Cards!):
staple
我的联系方式:
r**********[email protected]
Warranty期限:
能否证明是合法的一手卡?(Required for All Cards!):
state and zip:
Oregon |
|
b****i
发帖数: 11322 | 5 12/9
Ab wheel on knees 4 sets of 12
walk the plank 5 sets of 8
这两个动作都轻松多了，再练练考虑换动作。。。。
12/10
Barbell Full Squat 99.17 Set 1: 45x5
Set 2: 65x5
Set 3: 85x5
Set 4: 85x5
Set 5: 85x5
Set 6: 85x5
Set 7: 85x5
Overhead Press 58.33
Set 1: 25x5
Set 2: 25x5
Set 3: 50x5
Set 4: 50x5
Set 5: 50x5
Set 6: 50x5
Set 7: 50x5
Clean Deadlift 163.33
Set 1: 45x5
Set 2: 95x5
Set 3: 140x5
深蹲deload了10磅，坚决挺胸，感觉好多了。蹲完实实在在感觉到背上的里脊酸，感情
原来我不但back train没用好，core也没用好，简直了！看了哥特贴的视频，准备在家
模拟GLUTE HAM/REVER... 阅读全帖 |
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b****i
发帖数: 11322 | 6 12/11
Ab wheel on knees 4 sets of 12
walk the plank 5 sets of 8
glute-ham raise 5 sets of 6
walk the plank进步不错，考虑进入phase 3 （这是啥意思？看这里：http://scoobysworkshop.com/pullups-for-total-beginners/）。 glute-ham raise做的非常保守，当时觉得ham快裂开了，结果第二天都没怎么疼。。。。汗。。。。。。
12/12，带着娃全家出动看彩灯去了。。。。。。
12/13
Barbell Full Squat 99.17
Set 1: 45x5
Set 2: 65x5
Set 3: 85x5
Set 4: 85x5
Set 5: 85x5
Set 6: 85x5
Set 7: 85x5
Barbell Bench Press 87.5
Set 1: 45x5
Set 2: 45x5
Set 3: 75x5
Set 4: 75x5
Set 5: 75x5
Set 6: 75... 阅读全帖 |
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J***T
发帖数: 56 | 41 最近三个月搞5x5，中间伤了腰休息了一个星期，刚好锻炼了12周。奔一下进展（单位
为lb）并求建议：
Week 1 11/27/2011
Squat: 70x5
Bench: 70x5
Barbell Row: 65x5
Press: 45x5
Deadlift: 90x1
Body Weight: 124
Week 12 2/17/2012
Squat: 190x5
Bench: 140x5
Barbell Row: 135x5
Press: 85x5
Deadlift: 200x1
Body Weight: 125
上面所有的重量都能5x5，Deadlift 1x5.
体重基本没有变，是不是吃的不够？
Press 90lb死活做不了5x5，最好只做了5 3 2 3 2. |
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x*******u
发帖数: 1180 | 42 02/16/13
Pilate 1 hour
Air squat 20
Back squat
45lbx10, 85x5,95x5,105x5,115x5
KB swings 30lb unbroken 30 |
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x*******u
发帖数: 1180 | 43 02/16/13
Pilate 1 hour
Air squat 20
Back squat
45lbx10, 85x5,95x5,105x5,115x5
KB swings 30lb unbroken 30 |
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p*********l
发帖数: 26270 | 44 2013-09-16
total body weight training 75 min
- deadlift 75x5, 85x5, 95x15
- front squat 55x5x10
- pull up 5x5
- overhead squat 55x5x10
- kettle bell swing 30x3x20
- kettle bell pass 15x3
- hanging leg raise 5x10
- Turkish get up 15x5x3/3 |
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p*********l
发帖数: 26270 | 45 2013-02-28
第一组（x5）：all done on TRX
hamstring curl, x20
crunch, x20
knee to elbow, x20
pullup, x15
ab wheel, x15
第二组：
dead lift 65x10, 65x10, 85x8, 85x8, 85x5
平躺抬腿, 25 reps x 5 sets
dumb bell row 30lb x 10 reps x 5 sets
第三组：
squat 65x12, 65x12, 70x10, 70x10, 70x9
悬挂抬腿，12 reps x 5 sets
reverse lunge, 40 lb x 20 reps x 5 sets
第四组（x5）：
单手kettlebell swing，20 lb，左右各30下
俯卧撑，x20
air squat on Bosu, x12 |
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p*********l
发帖数: 26270 | 46 2013-02-28
第一组（x5）：all done on TRX
hamstring curl, x20
crunch, x20
knee to elbow, x20
pullup, x15
ab wheel, x15
第二组：
dead lift 65x10, 65x10, 85x8, 85x8, 85x5
平躺抬腿, 25 reps x 5 sets
dumb bell row 20lb x 10 reps x 5 sets
第三组：
squat 65x12, 65x12, 70x10, 70x10, 70x9
悬挂抬腿，12 reps x 5 sets
reverse lunge, 40 lb x 20 reps x 5 sets
第四组（x5）：
单手kettlebell swing，20 lb，左右各30下
俯卧撑，x20
air squat on Bosu, x12 |
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b*****l
发帖数: 8603 | 47 Day84 4-24 nothing
Day85 4-25
Walking 30mins shopping for 1hour
Squats 10mins
Day86 4-26
Walking 30mins
Squats 20mins 10 per group for 4 groups
Day87 4-27
Outdoor walking for 45mins,2miles
Yoga 45mins
Squats 10x2
Day88 4-28
Sick,coughing,headache,rest.
Day89 4-29
Swimming 1000m for 34mins.
Sets~
Torso rotation 50x10x2
Hip adduction 60x10,70x10,80x10
Hip abduction 65x10,70x10,85x10
Lower back 40x10,50x10,60x10
Triceps press 50x5,60x5,70x10
Squat 20lb x10x3
Pulldown 27.5x20
Day90 4-30
Swimming 500... 阅读全帖 |
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b*****l
发帖数: 8603 | 48 Day84 4-24 nothing
Day85 4-25
Walking 30mins shopping for 1hour
Squats 10mins
Day86 4-26
Walking 30mins
Squats 20mins 10 per group for 4 groups
Day87 4-27
Outdoor walking for 45mins,2miles
Yoga 45mins
Squats 10x2
Day88 4-28
Sick,coughing,headache,rest.
Day89 4-29
Swimming 1000m for 34mins.
Sets~
Torso rotation 50x10x2
Hip adduction 60x10,70x10,80x10
Hip abduction 65x10,70x10,85x10
Lower back 40x10,50x10,60x10
Triceps press 50x5,60x5,70x10
Squat 20lb x10x3
Pulldown 27.5x20
Day90 4-30
Swimming 500... 阅读全帖 |
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f*******n
发帖数: 5241 | 49 10/31: 10 miles run
Avg Pace: 11:14
Avg HR: 144
因为生理周期的缘故，也或许是中午印度餐buffet吃得太多了，跑得非常狼狈，一路
上都在找厕所，甚至考虑要钻小树林了。终归觉得不好，到最后一迈的时候看到一个
公园有厕所，赶快冲了过去，却看到“Closed for season”。太缺德了。：（
11/1: Gym work out: Chest
Bench Press: 95x5, 95x5, 85x5, 85x7, 85x7
Incline Bench Press: 75x5, 75x5, 75x5, 70x5, 70x5
Chest Flies：20x5, 20x5, 20x5, 20x5, 20x5
Butterflies: 60x5, 70x5, 70x5, 70x5, 70x5
看了一些资料，终于决定主攻卧推，用5x5的训练方法，具体见
http://www.bodybuilding.com/fun/topicoftheweek22.htm
因为周一才有机会用Gym的装备，所以就先上周五的练习，好用得上蝴蝶机。力量差
了很多，只有... 阅读全帖 |
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