R****n
发帖数: 7953 | 1 今后开始记录力量训练……
6.27
肩膀+三头
dumbbell shoulder press
17.5*10
37.5*10
42.5*10
47.5*8
52.5*6
52.5*6
45*8
45*8
barbell triceps extension
40*10
70*10
80*8
80*8
80*8
dumbbell lateral raise
12.5*10
20*10
22.5*10
25*8
25*8
assisted dip (-50 lb body weight)
10 reps * 7 sets
triceps cable pulldown
30*10
40*10
50*10
55*10
55*10
machine shoulder press
70*10
100*10
120*10
150*10
肩膀的锻炼似乎太少了，谁给推荐一下比较有效果的？
有氧
跑步4k，龟速
今天开始记录体重
177.6 lb |
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R****n
发帖数: 7953 | 2 7.8
力量 三头、肩膀、下肢
deadlift
95*10
145*10
185*8
205*6
225*5
225*5
我发现了一个作弊的办法，可以改善手部力量不够抓不起杠铃的情况，一手正握一手反
握，
手会轻松很多，不然到了一边两大饼的时候，手完全抓不动
注意保持杠铃与身体平行，每做一个，双手的方向换一下，可以避免两边受力不平衡
不过不知道这样做对不对……
barbell triceps extension
40*12
70*10
80*8
80*8
85*8
dumbbell shoulder press
17.5*12
40*10
45*8
50*8
47.5*8
47.5×8
triceps cable pulldown
25*10
40*10
50*10
60*10
dumbbell lateral raise
10*10
20*10
20*10
22.5*8
22.5*8
assisted dip (-50lb body weight)
9 reps * 5 sets
military press(on Smith machine)
25*2+bar * 10
35*2... 阅读全帖 |
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R****n
发帖数: 7953 | 3 7.18
力量 肩 三头 下肢
squat
95*12
95*12
dumbbell shoulder press
20*12
20*12
40*10
42.5*10
42.5*8
45*8
45*6
barbell triceps extension
40*12
70*10
80*10
85*8
85*8
dumbbell lateral raise
10*12
10*12
17.5*10
17.5*10
20*10
22.5*10
triceps cable bar pulldown
40*10
45*10
50*8
55*8
cable rear shrug
120*15
150*15
150*15
150*15
triceps cable rope pulldown
40*10
45*10
50*8
55*8
assisted dip
10*6
military press(on Smith machine)
25*2+bar * 10
35*2+bar * 10
45*2+bar * 8
55*2+bar * 8
military press(behind neck, on ... 阅读全帖 |
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R****n
发帖数: 7953 | 4 7.18
力量 肩 三头 下肢
squat
95*12
95*12
dumbbell shoulder press
20*12
20*12
40*10
42.5*10
42.5*8
45*8
45*6
barbell triceps extension
40*12
70*10
80*10
85*8
85*8
dumbbell lateral raise
10*12
10*12
17.5*10
17.5*10
20*10
22.5*10
triceps cable bar pulldown
40*10
45*10
50*8
55*8
cable rear shrug
120*15
150*15
150*15
150*15
triceps cable rope pulldown
40*10
45*10
50*8
55*8
assisted dip
10*6
military press(on Smith machine)
25*2+bar * 10
35*2+bar * 10
45*2+bar * 8
55*2+bar * 8
military press(behind neck, on ... 阅读全帖 |
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a***a
发帖数: 40617 | 5 incline （35度左右） BP dumbbell多少？
shoulder press （dumbbell）多少？ |
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f*******n
发帖数: 5241 | 6 My 5 week training log:
X2 Core:
1. Sphinx Plank Crunch: 13/14/15/15/16
2. Warrior 3 Cross Crunch: 10/10/10/11/12
3. Single Leg Walk Out to Sphinx: 5/6/6/7/8
4. Half Angle: 10+10/10+10/10+10/11+11/11+11
5. Roller Boat: 12/12/12/17/17
6. 3 Speed Med Ball Pushup: 16NM/16NM/18NM8M?/8M?8NM/9M?8NM (M?=questionable
with med ball)
7. One Leg Lateral Leap Squat: 20/20/22/20/20
8. Core Circle: 20+20/20+20/20+20/20+20/20+20
9. Holmsen Screamer Lunge: 10+5/12+5/13+6/13+8/13+8 (13+8=13 slow, 8 fast
each leg... 阅读全帖 |
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a***a
发帖数: 40617 | 7 最近磕的“药”
whey
BCAA
glutamine
没有磕的
creatine
jack3d
今天是HST 10reps day6，也就是挑战10reps极限的日子
分别创造以下PR @ 175 lb bodyweight
Dumbbells incline Bench Press
95lbs*10
95lb*7
One-rep max： 127 lb
Dumbbells seated shoulder press
75lb*10
one rep max： 100 lb
decline sit-ups with weight
55 lb *10
55 lb *10
去年同期刚开始恢复weight training时候的数据大概是（@160 lb bodyweight)
incline DB press: 60 lbs
shoulder press: 47 lbs
基本上一年都涨了一倍
因为gym最大的DB是100 lb，1,2个月前平板就已经十几个了。所以开始incline
这样用的重量小点，看来很快incline也没有DB玩了。。。
搞不好年底shoulder也没DB玩了。。。
... 阅读全帖 |
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h***8
发帖数: 104 | 8 兄弟以增肌/体重，减LDL，有氧为目的，有规律健身两个多月了。第一次发帖，菜鸟抱
一下目前的计划。尽管还没有看完精华区，自己感觉有要调整的地方，求版主和大牛们
一个指导。
一 基本情况
身高：5’9；体重：151p；BMI: 22.3；Body fat: 18%
基本饮食结构：
1.早：燕麦粥，4个鸡蛋白，yogurt,香蕉 （最近早饭有时凑合）
2.中：鸡肉，蔬菜，米饭；下午yogurt,水果;workout day,磕2cup蛋白质粉.
3.晚：粥（我脾胃有点弱），蔬菜，鱼肉/鸡肉/豆腐，水果
目标日热量摄入量：2500-2800大卡
目标蛋白质摄入量：100g
Workout day, 下午磕；早磕，晚不磕（哥们LDL有些偏高，不知道对不对这里）
同时，我也是羽毛球友，每周四/日双打2个半小时有5年多了。
二 目标
体重-160p; 大腿，臀大肌，胸肌，上肢，微塑型即可。希望一直保持每周2-3次
workout到终身。
三目前计划
周一：
Warmup+stretching, 慢跑10分钟（速度5，心率145）；
Bench press no bar warmup, 然后12.5... 阅读全帖 |
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O***p
发帖数: 1333 | 9 我以前是用dumbbell，后来有一次拿起做press的时候把手腕给伤了，我手腕最细的地
方只有6寸半，然后往上面一些才像个人样，最后到了靠近肘的地方快13寸了。。。我
晕。
后来我就基本不碰dumbbell了，我觉得press 50 lbs不是问题，但是我手腕不能把它拿
起来放到press的位置上。 |
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d********n
发帖数: 3477 | 10 barbell卧推最高205（X2)，dumbbell最高单手65(X2)，深蹲硬拉什么的都很弱，主要
是打篮球膝盖有伤蹲不下去。肩膀也很弱，dumbbell shoulder press
只能推40-45磅。体重160磅左右，好像没有怎么增重，可能跟同时练有氧有关系？
请问大虾为什么不应该多吃蛋白粉？ |
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N*****e
发帖数: 1417 | 11 从十月到现在，为了增肌，放开吃了，体重增加了4鎊。
每周还是能保证去一次gym, 30 mins treadmill, then weight training (BP,
deadlift and squat, dumbbell) ~60 mins. 周中在家有两次力量训练。dumbbell,
push up and sit up ~60 mins.
大家看看这两个月的效果，指导指导。这腰上和腹部的脂肪还是一大把。这放假了，准
备每天去gym,好好整整腹部。 |
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N*****e
发帖数: 1417 | 12 从十月到现在，为了增肌，放开吃了，体重增加了4鎊。
每周还是能保证去一次gym, 30 mins treadmill, then weight training (BP,
deadlift and squat, dumbbell) ~60 mins. 周中在家有两次力量训练。dumbbell,
push up and sit up ~60 mins.
大家看看这两个月的效果，指导指导。这腰上和腹部的脂肪还是一大把。这放假了，准
备每天去gym,好好整整腹部。 |
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s***r
发帖数: 358 | 13 Just FYI, if you do farmer's walk with dumbbells, the feeling is very
different. With dumbbells, they tend to roll out of your hands. With the
handles, they tend to pull you down. I personally like the handles much
better.
I bought my Farmer's walk handles from this guy for $105 shipped:
http://on.fb.me/16gS2GH
They are the cheapest I could find and work very well.
Good luck. |
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s***r
发帖数: 358 | 14 I am no expert, and solely speaking from my own experience. I had been
having a hunched back/shoulders since I was a kid. In trying to fix it, I
would just stand more upright consciously, but this didn't work well for
somebody who sit in front of a computer most of the day. My body would
always go back to the hunched back position without me even knowing it.
My understanding of the hunched back/shoulders is that it's mainly due to
the muscle imbalance. Most people have very tight chest muscles a... 阅读全帖 |
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s***r
发帖数: 358 | 15 Sure thing.
- Load Drop, drop sets, repeat sets, 4-6% Fatigue:
I don't think I can explain any better than the Mike T himself:
http://forum.reactivetrainingsystems.com/content.php?62-Fatigue
Normally a movement in the GIP program is called like this:
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
This means that you will work up to a set of 5 at RPE 9, then you reduce the
weight by 4-6% and keep doing the sets of 5 until you reach RPE 9 again
with that (reduced) weight. Once you've reach... 阅读全帖 |
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s***r
发帖数: 358 | 16 I assume you mean upper back when you say 背部. Some of my personal
favorites for back development:
1) Pull-ups - the king of the back width
2) Deadlift - the king of the back builders
3) One-arm dumbbell row
4) Snatch grip stiff-legged deadlift
5) Pendlay rows
6) Front squat
7) Barbell/dumbbell shrugs (for traps) |
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B*****n
发帖数: 740 | 19 酝酿了好几天，昨天下午终于出门去街上快走了。但却是挑了一个极冷的日子，零下十
几度，加上风寒效应零下二十。想着一会儿走路就要热起来，也没有穿多少衣服。冷一
点倒还可以接受，但是没想到的是sidewalks上很滑，并且我刚充满了电的MP3居然没走
出10分钟就没电了。不知道是温度太低的原因还是我的MP3就此挂了，郁闷。出门之前
检查我的Pedometer也是没电了，换了备用电池也是不行。这都些什么事啊。快走了30
分钟就回家了，原本是打算一个小时的。我以前走得很多的时候有很多条线路，15分钟
的，35的，50的，80的，每次根据情况定怎么走。
昨天还出门置办了一些健身用的东西。Sublime的4磅toning ball商店里只卖3.29，查
了一下Amazon上还8-9块钱呢。买了一个回来，晚饭后看电视时就用上了。现在想应该
回去再买一个，两个同时用。考虑toning ball而不是dumbbell的原因是家里有小孩子
，4磅的toning ball砸了脚没什么，4磅的dumbbell就严重了。买回来之后孩子们也很
喜欢，搬来搬去的，还把它放在另外一个大球上，说是做雪人。
昨天还买了几盘... 阅读全帖 |
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E******n
发帖数: 6647 | 22 我的dumbbell rack到了，今天装起来，现在bicep用10lb，triceps用15lb。陆续从老
公爸爸那搬运dumbbell中。。。哈哈哈 |
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o****o
发帖数: 84 | 23 抓住帅哥问一个，有没有好的dumbbell workout program 可以推荐的？有一套BowFlex
552, 没什么别的了，去gym不太方便，想在家里用dumbbell 炼炼力量。跟着网上做过
一些，现在想找一套系统的，一次大概一个小时左右的program，有没有可以推荐的？
btw，不太想跟P90x, 喜欢free weights，但实在做不好pushups。。 |
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n***s
发帖数: 10056 | 24 My workout each week:
Gym - one day chest: flat bench barbell press, incline dumbbell press, sated
chest press, and flat bench dumbbell fly.
rest
one day back: sated cable pull, lat pull down, barbell roll, pullups, bicep
curl.
rest
one day: squats - barbell, deadlift, calf raise, jammer press.
rest |
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w****1
发帖数: 4931 | 25 Back in the days when I was into strength training, I'd pick up a pair of 90
lb dumbbells to do bench press to
show off in the gym. Those days are over. Now I rarely use dumbbells more
than 15 lb. 20 at most.:)
2 |
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w****1
发帖数: 4931 | 26 nah, I have not touched a barbell since 2008. Before 2008 I had as much
interest in lifting weights as running, and at the time a 4 mile run at 7:30
pace on the treadmill was my idea of a strenuous workout. I probably had
more explosive power back then, but not nearly as much speed or endurance in
running as I do now. It was only after I shed 20 lb of muscle that I was
able to get more serious in running.
Of course, I still do strength training, but mostly with bodyweight only. In
a typical sess... 阅读全帖 |
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g*2
发帖数: 658 | 27 那就排除炎性，免疫性的原因，还有滑囊炎。感觉patellofemoral pain syndrome
PFPS 或是 patellar tendinopathy， 前者可能性更大些
前者：
PFPS is the most common etiology of anterior knee pain in the general
population. PFPS can be defined as pain involving the patella and
retinaculum that excludes other intraarticular and peripatellar pathology.
There is no consensus about its pathophysiology. Overuse is common among
patients with PFPS.
PFPS has no pathognomonic sign or symptom. PFPS is a clinical diagnosis made
based upon history, exam... 阅读全帖 |
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R*****t
发帖数: 2115 | 28 I.综合ATP和Blue/Green团队两位主教练的计划后，我自己实施的第4周训练计划
Monday: cross training at gym - elliptical for 1 hr
Tuesday: 6:30 pm at MR High School Track,SWU (slow warm up) 2 miles, and
then 6 x 400m, (5K pace) w/400 rec., 6 x 100m sprints (rec 15m), 2 miles CD.
总共实跑7.7 miles。
Wednesday: cross training at gym - elliptical for 1 hr
Thursday: 在自己家附近easy run，总共实跑9.0 miles。
Friday: Rest Day
Saturday： New Ulm （Hill Country)–6:30am –easy run, 总共实跑19.5 miles。
Sunday: Rest Day
II. 训练花絮
1.星期二集体训练
跑6 x 400m时，要求按跑5K的速度跑。我没... 阅读全帖 |
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R*****t
发帖数: 2115 | 29 I. 捡到的第5个聪明手机
星期三下班从单位走向轻轨火车站的路上捡到一个聪明手机（smartphone/iphone）。
当时前后左右没人，我喊了几声“谁丢失了手机”，但没人答应。这个聪明手机是我在
过去几年捡到的第5个聪明手机。其中3个是在单位健身房捡到的，我直接将它们交给了
健身房前台工作人员，无需由我自己寻找失主。另一个聪明手机是2年多前我在飞机场
女士卫生间捡到的。当时那个手机的平面显示手机的主人正在写一个电子邮件，我就帮
助她“完成”，告诉电子邮件的收件人我捡到了这个聪明手机。很快手机失主就与我联
系上，在我登机前往欧洲度假之前取回了手机。而这次寻找第5个聪明手机的主人，小
费了一番周折。
我带着捡到的第5个聪明手机上了火车，琢磨着怎样与手机主人联系。首先想到使用手
机上的电话簿，打其中任何一个电话，让手机主人的朋友想办法联系手机主人。幸运的
是这个聪明手机没上锁，我很快找到了电话簿，几百个电话号码由细心的主人按电话人
的字母顺序排列。我决定按字母顺序打，为了好玩，每个字母中打一个电话，并且是女
士的电话。因此，第1个电话就打给了Amy XXXX（忘记姓了），没人接；第2个电... 阅读全帖 |
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a*****3
发帖数: 10373 | 30 mmm... I really don't know the price for such equipment. But $240 sounds a
good deal. especially compared to Bowflex Selecttech 552 Dumbbells, which is
also about $250~$300.
P90X doesn't require a lot of equipment. Like I said, only a few dumbbells
and a pullup bar. |
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b*e
发帖数: 3845 | 31 alternating with ice and heat for every 10-15 minutes.
icing is most important.
then use cold/heat cream to rub it.
raise your hand/arm to increase to blood flow.
when coming back from injury, use a 1,2 pound dumbbell to do some wrist
exercise. If it still hurts when doing dumbbell exercise, stop doing the
exercise, and definite don't play tennis.
if getting back to play, use sports tape or wrist band. |
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f*******n
发帖数: 5241 | 32 It seems to me that your dumbbell squats was with one single 15lbs dumbbell.
I think you might be able to do it with two. For squats, I think you could
maintain at 12-15reps because our legs are inevitablly stronger. Raise your
weight when that becomes easy (or when you can do close to 20). For
upperbody I'd say 10-12. And add weight when you can do 15. When you are
more experienced, these numbers can be lower.
Planks, plank with leg raise and pushups are also great core exercises. |
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y****l
发帖数: 97 | 34 来自主题: Weightlifting版 - Chest Hi, Thanks for the valuable suggestions, and I will certainly try 8x3
starting tomorrow for a month or so then shift to other combination and see
how it goes.
Since we are already talking, I might as well throw in my other exercises
into the discussion.
Mon Wed Fri (order as following)
- Chest: Dumbbell Presses (Goal: growth, Will try 3x8)
- Back: Pull Ups, 12 10 8, (Goal: growth, would this work?)
- Chest: Incline Dumbbell flies, 15, 12, 10, 8 (Goal: growth, should I try
3x8 here)
- Shoulder: D |
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p***s
发帖数: 68 | 35 I agree that you should stop the dumb bells to prevent further injury if you
feel the pain already. Try barbells, sit-ups, chest flyers, etc. as
alternatives.
I always have a hard time picking up dumbbells because of weak wrists. My
trick is hold the dumbbells to your chest while sit upright on the bench,
then slowly lie down with them before starting raise.
joint |
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v*****r
发帖数: 2325 | 36 today failed to press 205 on vertical, might read wrong number the other day
. or strength flunctuates. or it was set up easy the other day. good with 190.
60 + 60 dumbbell on flat bench, almost pressed up 75%, no spotter, afraid of
injury, didn't complete.
but at least i could do 120 power clean, which i used to get dumbbells to
shoulder level...
pull up 5RM = BW + 10, first time try add weight since 5 years ago. my goal is +135, 1Rm will be 335 including BW, good to do one-arm pull up 1rep. t |
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v*****r
发帖数: 2325 | 37 休息真的很重要, 特意歇了5-6天. 今天去积木, 发现也了一些突破:
DUMBBELL PRESS ON FLAT BENCH OR STABILITY BALL 60+ 60 可以做了, 不过只做了3
REPS. 想想一两个月以前, 刚开始TRY DUBMBELL PRESS 45+45 更现在做 60+60的感觉
差不多. SUPERSTRONG 推荐的DUMBBEL BP 方法真的是很好用,放上放下都停轻松的, 不易受伤.
今天主要做BP, 从30+30 PYRAMID 到 60+60, 又TRY 了以下VERTICAL, 205LBS, 3REPS,
今天没看错. 组间休息的时候做 PULL UP, FROM -10 TO +20, ONLY 2 REPS FOR +20
. 还有 WALKING LUNGE WITH 60LBS BARBELL, 和VERTICAL LEG PRESS, 275LBS OKAY,
我想可以加到300LBS, 今天没有要FOCUS ON SQUAT, 就没有PUSH 自己了.
弱点还是在腰, 这东西练起来不象BP 和SQUAT 那么明确, |
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f*******n
发帖数: 5241 | 38 TDB=The Dumbbell Bear
http://coachrut.blogspot.com/2007/11/dumbbell-bear.html
最近没怎么认真练哑铃，似乎有点退步。周四练的是lower body，昨天仅骑车
20迈而已，感觉今天是个好机会再试试TDB。因为最近刚买了个exercise bike，
就又用它骑了10迈热身，顺便看了集前几年的电视剧《Lost》。
以前TDB好像做过22.5磅的，这次决定试试25磅。照规矩，我似乎要用30磅的哑
铃才行。可30磅的我知道肯定没戏。可是即使25磅也只做了7组，然后换成20磅
的做完。心跳大概在190多下。
估计明天又该全身酸疼了。 |
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s*******g
发帖数: 136 | 39 对了，还想问你一个问题：
我始终不明白，如果将所有kettlebell的动作改成用同样重量的dumbbell,
效果究竟会有怎样的不同，以及为什么？和dumbbell和barbell比起来，
kettlebell究竟不同在哪里？优势和劣势各在哪里？
还请多指教！ |
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A*L
发帖数: 2357 | 40 早餐：cereal + fat free lactose free milk 其实我每天吃的cereal都不一样的，今
天是
Kashi的
午餐：跟老板出去吃了，我检讨，我吃了半只烤鸭，还有半盘海鲜，一小点米饭
黄昏：
8 mins abs
bar pull down 6 sets 15 reps front and back
sit dumbbell curl ups 3 sets 15 reps
shoulder dumbbell down 3 sets 15 reps
Butcher bench bar curl 3 sets 15 reps
wrist curl ups 3 sets 15 reps each
side weight lifting 3 sets 15 reps each
晚饭：米饭小碗，菜一颗，小巴掌鹿肉 |
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A*L
发帖数: 2357 | 41 早餐：cereal + soymilk 一大碗
中午锻炼：
Date Exercise Set Reps Notes
12-Jan-09 bicycle kick 1 25
12-Jan-09 bicycle kick 2 25
12-Jan-09 Thread pull body twist 1 15
12-Jan-09 Thread pull body twist 2 15
12-Jan-09 dumbbell lateral raise 1 15
12-Jan-09 dumbbell lateral raise 2 15
12-Jan-09 swiss-ball preacher curl |
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A*L
发帖数: 2357 | 42 早餐：cereal + fflf milk
11点：香蕉一只
11点半：protein bar一个
中午workout:
Exercise Set Reps
bicycle kick 1 15
bicycle kick 2 15
Incline bench 1 15
Incline bench 2 15
ab crunch on a ball 1 15
ab crunch on a ball 2 15
dumbbell shoulder press 1 15
dumbbell shoulder press 2 15
barbell bench press 1 15
barbell bench press 2 15
cabl |
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A*L
发帖数: 2357 | 43 breakfast: cereal + soymilk
11点：香蕉一只
午餐：汗啊。。。。。。。Pizza
下午：饿啊。。。。。。吃了两个苹果
晚上：锻炼
Exercise Set Reps
bicycle kick 1 15
bicycle kick 2 15
Incline bench 1 15
Incline bench 2 15
v-up 1 15
v-up 2 15
dumbbell shoulder press 1 15
dumbbell shoulder press 2 15
assisted pull-up 1 15
assisted pull-up 2 15
barbell bench pres |
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A*L
发帖数: 2357 | 44 早餐：cereal + soy milk
snack: protein bar
午餐：chicken salad wrap
锻炼：
Exercise Set Reps
bicycle kick 1 15
bicycle kick 2 15
lying triceps extension 1 15
lying triceps extension 2 15
decline leg curl 1 15
decline leg curl 2 15
decline leg curl 3 15
decline leg curl 4 15
dumbbell barbell lunge 1 15
dumbbell barbell lunge 2 |
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j*****r
发帖数: 1127 | 45 i forgot to record for yesterday.
08/28/09:
breakfast: forgot what i ate...... 老年痴呆了...
lunch: some turkey + cheese + 1 lindor
dinner: a lobster tail + 0.5lb tuna + seaweed salad + 2 lindors
I also ate watermelon, 开心果，菊花茶 somewhere in between
squat 35lb, rep 10
dumbbell lunge 10lb X 2, rep 10, sets 3
bench press 15lb X 2, rep 3
dumbbell kickback 10lb X 2, rep 10, sets 3
crunches
biking machine at 110-120 rpm for 50 min, 23.3miles
today is going to be fun, because i am going to play badminton~~!! |
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a***a
发帖数: 40617 | 46 来自主题: _IronMountain版 - 顺便问诺壮 dumbbell wrist curl
dumbbell wrist extension |
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a***a
发帖数: 40617 | 47 【 以下文字转载自 Fitness 讨论区 】
发信人: anoia (因肥胖闭关修炼中), 信区: Fitness
标 题: Re: Ths Spartacus Workout (burn 731 Kcal in 41mins)
发信站: BBS 未名空间站 (Fri Jan 22 02:15:17 2010, 美东)
damn it, i got f**ked by this workout...
dumbbell deadlift （45lb）
其他都是用12 lb的 hex dumbbell （我们gym能找到的最重的hex）
背拉那个动作时一手一个35 lb的
单手的都是15 reps *2
双手的都是15 reps
组间休息比较短，大概一共20min做完
用heart rate monitor监控结果
19min 40s
max 190 （holy mother f**ker...)
avg 160
cal： 320！！！
然后又做了 10min 的core exercise
最后30min 烧了400多
下场，左小腿抽筋，左大腿有抽筋的感觉，spartacus最后 |
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j**v
发帖数: 120 | 48 for some of the items,
is that similiar if i use some other sports to replace?
like tennis insteading of running, soccer instead of dumbbell thing
(dumbbell?) |
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j*****l
发帖数: 1624 | 49 背部肌肉，lat.
Dumbbell row可以练
Trx带子也可练 |
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s******r
发帖数: 5309 | 50 Bob Woodward’s new book reveals a ‘nervous breakdown’ of Trump’s
presidency
Bob Woodward’s new book, “Fear: Trump in the White House,” is based on
hundreds of hours of in-depth interviews. (Jabin Botsford/The Washington
Post)
By Philip Rucker and
Robert Costa
September 4 at 11:08 AM
John Dowd was convinced that President Trump would commit perjury if he
talked to special counsel Robert S. Mueller III. So, on Jan. 27, the
president’s then-personal attorney staged a practice session to try to make... 阅读全帖 |
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