{肩、腹、有氧} (萊沛斯-成功館)
大Cable臉拉(麻花繩):30kg* 3sets* 15reps ; 35kg* 1sets* 13reps
啞鈴側平舉(單手):5kg+2.5kg* 4sets* 12reps
啞鈴肩推(坐姿):12.5* 3sets* 12reps ; 15kg* 1set* 8reps
啞鈴YTW(坐姿):3kg* 4sets* 12reps
史密斯槓聳肩:5kg* 2sets* 15reps ; 10kg* 2sets* 15reps
抬腿捲腹:4sets* 15reps
進階棒式:4sets* 15reps
超人式:4sets* 15reps
地雷管轉體(20kg槓):4sets* 15reps
爬坡:35分鐘
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74.2 kg
Lost so far: 2.5 kg.
Still to go: 7.2 kg.
Diet followed: Reasonably Well.
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2371 kcal
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Fat: 99.16g | Prot: 131.53g | Carbs: 211.07g.
Lunch: 水餃, 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶. Dinner: 葡萄, 湯, 煮熟的竹筍(烹飪中加油), 蘿蔔湯, 荷包蛋, 炒高麗菜, 全家 白飯, 牛肉, 炒豆芽. Snacks/Other: 威士忌酒, Myprotein The Diet 尖端減脂配方粉. more...
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2689 kcal
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Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours, Resting - 14 hours and 55 minutes, Sleeping - 6 hours and 30 minutes. more...
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Losing 4.2 kg a Week
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