京东 11.11 红包
20220308 颈部 gabriel varga自重颈部训练4倍速轻断食 day1/week4
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20220616 颈部 gabriel varga自重颈部训练 7倍速 轻断食 day4/week18
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20221206 颈部 gabriel varga自重颈部训练 项肌群 6倍速
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20220426 空击 2min×7 体会后臂夹肘轻断食 day1/week12
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20220614 壶铃摆荡 D113 单手24kg 40s×6轻断食 day1/week18
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20220315 颈部屈伸 3.5kg 前后左右各20×3轻断食 day2/week5
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20220426 摇闪 30m+20m轻断食 day1/week12
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20220309 壶铃摆荡 D86 24kg 40s×5 矫正蹲摆&早曲轻断食 day2/week4
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20220418 拳击 沙袋 前手摆拳 2min×1 轻断食day1/week10
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20220606 壶铃摆荡 D11D 双手32kg 40s×4，单手24kg 40s×4轻断食 day1/week17
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20220527 壶铃 土耳其起立 D109 36kg 2+2+2+2+2 轻断食 Day1/week16
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20220411 壶铃摆荡 D96 24kg 40''×6轻断食 day1/week9
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20220518 颈部屈伸 4kg 前后左右各20 ×2 轻断食 day3/week14
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20220314 壶铃 土耳其起立 D88 32kg 3+3+3+3轻断食 day1/week5
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20220608 壶铃 土耳其起立 D112 40kg 1×5轻断食 day2/week17
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20220606 壶铃 土耳其起立 D111 40kg 1×7轻断食 day1/week17
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20220513 壶铃 摆荡 D105 24kg 双手 40s×4，单手 40s×4 轻断食 day2/week13
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20230818 颈部 15min
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20231218 颈部自重 4倍速
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20220412 壶铃 军推 24kg 4+4+4+4轻断食 day2/week9
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20220328 壶铃 摆荡 D92 24kg 40s×5, 32kg 40s×2轻断食 day1/week7
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20231002 颈部 4x
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20220328 壶铃 土耳其起立 D92 32kg 3+3+3+3 轻断食 day1/week7
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20220711 壶铃摆荡 D119 单手 24kg 40s×6轻断食 day1/week22
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20231212 颈部自重 4x倍速 前+后
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20210807 侧身平板屈伸 15×2
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20220317 壶铃 摆荡 D89 24kg 40s×5 32kg 40s×2轻断食 day4/week5
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20220629 壶铃 土耳其起立 D115 32kg 2×1，40kg 1×6轻断食 day2/week20
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20220323 卷腹 两头起 40+30
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20220228 壶铃 摆荡 D84 24kg 40s×5轻断食 D1/W3
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20240109 引体向上14+12+10，双杠曲臂伸9+7+7，单腿深蹲10×3，卷腹30+26+20，颈部自重 1组，3000m
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20220319 壶铃 摆荡 D90 24kg 40s×5, 32kg 40s×2轻断食 day6/week5
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20220228 壶铃 土耳其起立 D83 32kg 2+2+2+2+2轻断食 D1/W3
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20230921 颈部 × 1组 4x
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20220204 颈部屈伸 负重3.5kg 前后左右各20 ×2
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20230326 颈桥 10+10
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20240420 卷腹50+40+40，颈桥20×3
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20231024 颈部 3kg 20×2
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20230108 20230108 侧散+反击 恢复性训练
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20220510 壶铃 土耳其起立 D104 36kg 2+2+2+2+2轻断食 day2/week13
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20220719 壶铃 土耳其起立 D121 40kg 1×7 轻断食day2/week23