I follow a regular routine on weekends, and today was my glute training day. I recently shared that I’ve been teaching my friend how to lift weights to help her build a stronger body, making her less vulnerable to outbreaks like the flu. She was supposed to join me today, but as I expected, she canceled again—something she’s done many times before. Here’s what I accomplished in my session: • Squats: 50kg × 15 reps × 4 sets • Deadlifts: 60kg × 15 reps × 4 sets • Hip thrusts: 100kg × 15 reps × 4 sets • Rear leg kicks on the Smith machine: 40kg × 15 reps × 4 sets • Bulgarian split squats: 10kg × 15 reps × 4 sets • Single-leg dumbbell deadlifts: 15kg × 15 reps × 4 sets • Hip abductions: 50kg × 15 reps × 4 sets It was a productive day! 我周末的行程都很固定，今天是我的臀训日。我之前分享过，我在教我的朋友如何撸铁，让她更加强壮，以减少她在流感爆发期间容易感染的可能性。她原本今天要和我一起来，但不出所料，她又放我鸽子了——这已经不是第一次了。 以下是我今天的训练内容： • 深蹲：50kg × 15次 × 4组 • 硬拉：60kg × 15次 × 4组 • 臀桥：100kg × 15次 × 4组 • 龙门架后踢腿：40kg × 15次 × 4组 • 保加利亚分腿蹲：10kg × 15次 × 4组 • 单腿哑铃硬拉：15kg × 15次 × 4组 • 髋外展：50kg × 15次 × 4组 今天的训练很充实！