健身情况记录，坚持每天锻炼 30 ～ 60m。
| 日期 | 动作 | 重量(KG) | 次/秒 | 单组最大 |
|---|---|---|---|---|
| 220329 | 2-6 | - | 100 | 100 |
| 1-5 | - | 52 | 25 | |
| 220320 | 1-6 | - | 20 | 10 |
| 220317 | 下斜俯卧撑 | - | 37 | 17 |
| 220316 | 2-6 | - | 100 | 100 |
| 220315 | 1-5 | - | 50 | 25 |
| 4-5 | - | 40 | 20 | |
| 5-6 | - | 15 | 15 | |
| 220312 | 1-5 | - | 40 | 20 |
| 2-5 | - | 50 | 25 | |
| 4-5 | - | 30 | 15 | |
| 5-2 | - | 18 | 9 | |
| 6-1 | - | 10 | 10 | |
| 211124 | 1-5 | - | 30 | 30 |
| - | 3-5 | - | 4 | 4 |
| - | 深蹲 | 60 | 6 | 6 |
| 211113 | 体重 | 89.2 | - | - |
| 211010 | 1-5 | - | 30 | 30 |
| 211003 | 1-5 | - | 50 | 21 |
| 210928 | 1-5 | - | 50 | 20 |
| 210925 | 体重 | 89.6 | - | - |
| 210925 | 1-5 | - | 30 | 10 |
| 210620 | 体重 | 87.6 | - | - |
| 210218 | 体重 | 86.5 | - | - |
| 201207 | 体重 | 83.3 | - | - |
| 201202 | 3-5 | - | 18 | 8 |
| - | 三角肌 | 71 | 10 | 5 |
| 201125 | 3-5 | - | 18 | 8 |
| - | 4-10 | - | 10 | 10 |
| - | 三角肌 | 71 | 8 | 8 |
| 201119 | 5-8 | - | 8 | 8 |
| - | 深蹲 | 75 | 15 | 5 |
| - | 三角肌 | 71 | 7 | 7 |
| 201117 | 3-5 | - | 12 | 6 |
| - | 深蹲 | 65 | 10 | 5 |
| - | 夹胸 | 80 | 10 | 5 |
| 201110 | 3-5 | - | 19 | 8 |
| - | 深蹲 | 70 | 10 | 10 |
| 201106 | 3-5 | - | 18 | 8 |
| - | 深蹲 | 70 | 18 | 8 |
| - | 夹胸 | 72 | 18 | 11 |
| 201104 | 5-8 | - | 4 | 4 |
| - | 卷腹 | 85 | 20 | 20 |
| - | 三角肌 | 71 | 6 | 6 |
| 201102 | 3-5 | - | 10 | 5 |
| - | 深蹲 | 70 | 12 | 6 |
| - | 1-7 | - | 15 | 8 |
| 201030 | 4-10 | - | 18 | 9 |
| - | 深蹲 | 70 | 10 | 5 |
| 201029 | 3-8 | - | 13 | 8 |
| - | 深蹲 | 65 | 17 | 10 |
| - | 夹胸 | 72 | 10 | 10 |
| - | 三角肌 | 71 | 5 | 5 |
| 201026 | 4-10 | - | 18 | 9 |
| - | 5-8 | - | 4 | 4 |
| 201025 | 深蹲 | 65 | 22 | 10 |
| - | 3-5 | - | 17 | 7 |
| - | 夹胸 | 72 | 10 | 10 |
| - | 三角肌 | 71 | 5 | 5 |
| 201022 | 深蹲 | 65 | 12 | 6 |
| - | 3-5 | - | 12 | 7 |
| - | 三角肌 | 64 | 10 | 10 |
| 201020 | 卷腹 | 85 | 15 | 15 |
| - | 5-8 | - | 5 | 5 |
| 201019 | 深蹲 | 65 | 15 | 5 |
| - | 3-5 | - | 15 | 6 |
| - | 夹胸 | 72 | 19 | 8 |
| 201016 | 4-10 | - | 22 | 8 |
| - | 三角肌 | 64 | 18 | 7 |
| 201015 | 深蹲 | 65 | 15 | 5 |
| - | 夹胸 | 65 | 20 | 10 |
| - | 3-5 | - | 9 | 5 |
| 201013 | 三角肌 | 64 | 15 | 5 |
| - | 夹胸 | 65 | 22 | 9 |
| - | 卷腹 | 85 | 33 | 15 |
| 201012 | 深蹲 | 65 | 21 | 7 |
| - | 3-5 | - | 18 | 7 |
| 201009 | 深蹲 | 55 | 10 | 10 |
| - | 3-5 | - | 13 | 6 |
| - | 4-8 | - | 30 | 10 |
| 201004 | 1-6 | - | 100 | 20 |
| - | 2-6 | - | 24 | 12 |
| 200929 | 深蹲 | 60 | 18 | 5 |
| - | 4-8 | - | 30 | 10 |
| - | 三角肌 | 57 | 21 | 7 |
| 200928 | 夹胸 | 65 | 16 | 8 |
| - | 3-5 | - | 15 | 7 |
| - | 5-8 | - | 10 | 8 |
| 200925 | 5-8 | - | 5 | 8 |
| - | 三角肌 | 50 | 24 | 13 |
| - | 夹胸 | 57 | 17 | 9 |
| 200924 | 深蹲 | 55 | 30 | 13 |
| - | 3-5 | - | 15 | 6 |
| - | 卷腹 | 85 | 33 | 13 |
| 200922 | 三角肌 | 50 | 24 | 10 |
| - | 夹胸 | 57 | 15 | 6 |
| - | 1-6 | - | 38 | 20 |
| - | 5-8 | - | 6 | 5 |
| 200921 | 深蹲 | 55 | 15 | 5 |
| - | 3-5 | - | 17 | 6 |
| - | 卷腹 | 85 | 22 | 12 |
| 200920 | 体重 | 78.5 | - | - |
| - | 5-8 | - | 10 | 5 |
| - | 6-3 | - | 120 | 60 |
| - | 1-6 | - | 40 | 20 |
| 200918 | 深蹲 | 55 | 15 | 5 |
| - | 3-5 | - | 17 | 5 |
| - | 卷腹 | 85 | 22 | 14 |
| 200916 | 1-6 | - | 50 | 20 |
| - | 5-8 | - | 8 | 5 |
| 200915 | 深蹲 | 50 | 30 | 10 |
| - | 3-5 | - | 3 | 3 |
| - | 三角肌 | 43 | 32 | 17 |
| 200914 | 引体向上 | -30 | 25 | 10 |
| - | 卷腹 | 85 | 20 | 15 |
| 200913 | 1-6 | - | 45 | 20 |
| 200911 | 5-7 | - | 10 | 10 |
| - | 三角肌 | 43 | 30 | 16 |
| 200910 | 深蹲 | 50 | 28 | 14 |
| - | 引体向上 | -30 | 19 | 9 |
| - | 卷腹 | 85 | 14 | 14 |
| 200909 | 1-6 | - | 50 | 20 |
| 200908 | 三角肌 | 43 | 28 | 15 |
| - | 5-7 | - | 20 | 10 |
| 200907 | 深蹲 | 50 | 29 | 12 |
| - | 引体向上 | -30 | 22 | 8 |
| - | 卷腹 | 85 | 31 | 14 |
| 200905 | 1-5 | - | 55 | 25 |
| 200904 | 深蹲 | 50 | 17 | 7 |
| - | 引体向上 | -30 | 17 | 7 |
| 200903 | 三角肌 | 43 | 21 | 7 |
| - | 卷腹 | 85 | 20 | 10 |
| 200902 | 1-6 | - | 41 | 15 |
| - | 5-7 | - | 20 | 10 |
| 200901 | 体重 | 79.1 | - | - |
| - | 深蹲 | 45 | 33 | 13 |
| - | 引体向上 | -36 | 37 | 13 |
| - | 卷腹 | 80 | 32 | 17 |
| 200830 | 1-5 | - | 55 | 25 |
| 2-10 | - | 1 | 1 | |
| 6-3 | - | 250 | 45 | |
| 200828 | 1-5 | - | 50 | 25 |
| 200826 | 深蹲 | 45 | 30 | 10 |
| - | 引体向上 | -36 | 24 | 10 |
| - | 卷腹 | 80 | 40 | 16 |
| 200824 | 1-5 | - | 40 | 20 |
| - | 三角肌 | 35 | 21 | 15 |
| 200823 | 5-3 | - | 20 | 10 |
| - | 卷腹 | 80 | 22 | 12 |
| - | 引体向上 | -36 | 21 | 11 |
| - | 深蹲 | 45 | 26 | 14 |
| 200821 | 1-5 | - | 45 | 20 |
| - | 深蹲 | 45 | 30 | 10 |
| - | 卷腹 | 80 | 26 | 10 |
| - | 引体向上 | -36 | 20 | 10 |
| 200820 | 三角肌 | 35 | 35 | 13 |
| 200819 | 深蹲 | 40 | 35 | 15 |
| - | 引体向上 | -36 | 21 | 9 |
| - | 卷腹 | 80 | 19 | 7 |
| 200818 | 1-5 | - | 40 | 20 |
| - | 5-3 | - | 14 | 8 |
| - | 体重 | 80.9 | - | - |
| 200815 | 引体向上 | -36 | 17 | 9 |
| - | 5-3 | - | 16 | 10 |
| 200814 | 深蹲 | 40 | 33 | 10 |
| - | 三角肌 | 36 | 28 | 11 |
| 200813 | 1-5 | - | 20 | 21 |
| - | 5-3 | - | 17 | 10 |
| - | 卷腹 | 72.5 | 43 | 20 |
| 200812 | 引体向上 | -36 | 16 | 6 |
| - | 深蹲 | 35 | 27 | 14 |
| 200810 | 引体向上 | -43 | 21 | 11 |
| - | 卷腹 | 72.5 | 28 | 13 |
| - | 深蹲 | 35 | 10 | 5 |
| 200809 | 1-5 | - | 40 | 20 |
| - | 2-6 | - | 20 | 20 |
| 200805 | 引体向上 | -43 | 18 | 8 |
| - | 深蹲 | 35 | 25 | 20 |
| - | 卷腹 | 72.5 | 18 | 8 |
| 200804 | 体重 | 81.4 | - | - |
| 200803 | 2-6 | - | 70 | 50 |
| - | 6-3 | - | 205 | 55 |
| 200801 | 深蹲 | 40 | 34 | 15 |
| - | 1-5 | - | 32 | 21 |
| 200731 | 5-3 | - | 14 | 7 |
| - | 卷腹 | 72.5 | 25 | 11 |
| 200730 | 引体向上 | -43 | 23 | 8 |
| - | 三角肌 | 35 | 11 | 6 |
| 200729 | 深蹲 | 40 | 30 | 10 |
| - | 卷腹 | 65 | 30 | 10 |
| - | 1-5 | - | 27 | 17 |
| 200727 | 4-6 | - | 60 | 20 |
| - | 引体向上 | -43 | 10 | 5 |
| - | 三角肌 | 20 | 25 | 15 |
| 200726 | 体重 | 81.8 | - | - |
| - | 1-5 | - | 35 | 15 |
| 200725 | 6-3 | - | 190 | 50 |
| 200724 | 深蹲 | 35 | 39 | 15 |
| - | 引体向上 | -50 | 28 | 10 |
| - | 硬拉 | 20 | 45 | 15 |
| 200723 | 4-5 | - | 45 | 25 |
| - | 1-4 | - | 55 | 30 |
| 200721 | 深蹲 | 35 | 40 | 10 |
| - | 硬拉 | 15 | 65 | 30 |
| 200720 | 引体向上 | -50 | 22 | 10 |
| - | 腰背肌 | - | 46 | 16 |
| 200719 | 2-6 | - | 60 | 30 |
| - | 4-5 | - | 36 | 15 |
| 200718 | 1-4 | - | 49 | 25 |
| - | 5-3 | - | 15 | 5 |
| 200716 | 4-4 | - | 80 | 30 |
| - | 肱三头肌 | 16.25 | 48 | 16 |
| 200715 | 深蹲 | 35 | 20 | 5 |
| - | 肱三头肌 | 16.25 | 41 | 15 |
| 200714 | 引体向上 | -50 | 14 | 6 |
| - | 三角肌 | 36 | 16 | 6 |
| - | 腰肌 | 50 | 60 | 30 |
| 200713 | 4-4 | - | 44 | 18 |
| 200711 | 1-4 | - | 40 | 25 |
| - | 背肌 | - | 50 | 40 |
| - | 三角肌 | - | 140 | 80 |
| 200710 | 2-7 | - | 16 | 16 |
| 200709 | 4-3 | - | 90 | 30 |
| 200708 | 1-4 | - | 52 | 20 |
| - | 背肌 | - | 70 | 40 |
| - | 三角肌 | - | 280 | 140 |
| - | 体重 | 82.9 | - | - |
| 200707 | 2-6 | - | 50 | 20 |
| 200706 | 4-2 | - | 135 | 50 |
| - | 5-2 | - | 125 | 45 |
| 200705 | 1-4 | - | 40 | 20 |
| 200704 | 三角肌 | - | 225 | 120 |
| 背肌 | - | 70 | 40 | |
| 2-7 | - | 15 | 15 | |
| 200703 | 4-1 | - | 160 | 40 |
| 200702 | 5-3 | - | 10 | 5 |
| - | 1-4 | - | 30 | 15 |
| - | 2-7 | - | 16 | 8 |
| - | 压腿 | - | 3 | 1 |
| 200701 | 三角肌 | - | 260 | 90 |
| - | 压腿 | - | 3 | 1 |
| 200630 | 背肌 | - | 80 | 40 |
| - | 4-1 | - | 66 | 35 |
| - | 2-7 | - | 10 | 5 |
| - | 体重 | 83.2 | - | - |
| 200629 | 2-6 | - | 75 | 25 |
| - | 1-3 | - | 90 | 30 |
| 200628 | 2-5 | - | 64 | 32 |
| 200627 | 5-2 | - | 50 | 20 |
| - | 背肌 | - | 65 | 35 |
| - | 4-1 | - | 67 | 40 |
| - | 2-4 | - | 65 | 35 |
| - | 1-3 | - | 37 | 37 |
| - | 三角肌 | - | 60 | 60 |
| 200626 | 2-3 | - | 140 | 40 |
| 200625 | 5-1 | - | 185 | 65 |
| - | 1-3 | - | 48 | 20 |
| - | 2-2 | - | 130 | 50 |
| 200624 | 4-1 | - | 53 | 30 |
| 200623 | 背肌 | - | 65 | 25 |
| - | 2-2 | - | 40 | 40 |
| - | 5-1 | - | 60 | 30 |
| 200622 | 1-2 | - | 120 | 40 |
| - | 4-1 | - | 40 | 25 |
| - | 马步 | - | 140 | 70 |
| - | 体重 | 84.8 | - | - |
| 200621 | 1-1 | - | 180 | 50 |
| - | 2-1 | - | 10 | 10 |
| - | 3-1 | - | 120 | 40 |
| - | 4-1 | - | 10 | 10 |
| - | 5-1 | - | 30 | 15 |
| 200620 | 平板支撑 | - | 270 | 90 |
| - | 马步 | - | 200 | 70 |
| 200618 | 平板支撑 | - | 250 | 90 |
| - | 马步 | - | 120 | 60 |
| 200617 | 马步 | - | 90 | 30 |
| 200616 | 平板支撑 | - | 240 | 80 |
| 200615 | 平板支撑 | - | 200 | 70 |
| 200614 | 体重 | 85.4 | - | - |
| 200610 | 蹲起 | 40 | 35 | 12 |
| - | 腰背肌 | - | 72 | 24 |
| - | 肱三头 | 7.5 | 42 | 14 |
| 200609 | 卷腹 | 50 | 58 | 20 |
| - | 肱二头 | 7.5 | 100 | 17 |
| 200608 | 引体向上 | -50 | 25 | 9 |
| - | 腰背肌 | - | 60 | 20 |
| - | 蹲起 | 30 | 41 | 14 |
| - | 胸肌 | 23 | 28 | 10 |
| 200607 | 平板支撑 | - | 60 | 20 |
| 200603 | 腰背肌 | - | 60 | 20 |
| - | 肱三头 | 7.5 | 27 | 9 |
| - | 蹲起 | 25 | 42 | 14 |
| 200602 | 腹肌轮 | - | 14 | 5 |
| - | 肱二头 | 7.5 | 39 | 7 |
| - | 胸肌 | 42.5 | 34 | 12 |
| 200601 | 引体向上 | -50 | 16 | 6 |
| - | 蹲起 | 20 | 30 | 10 |
| - | 卷腹 | 35 | 31 | 12 |