{腿、腹、有氧} (萊沛斯-成功館)
槓鈴深蹲:20kg* 3sets* 12reps ; 30kg* 1set* 10reps
啞鈴分腿蹲:5kg* 3sets* 12reps ; 7kg* 1set* 12reps
機械腿推:50kg* 3sets* 14reps ; 60kg* 1set* 14reps
機械夾分腿:30kg* 3sets* 12reps ; 35kg* 1set* 12reps
抬腿捲腹:4sets*15reps
摸肩:1sets* 15reps
進階棒式:3sets* 15reps
超人式:4sets* 15reps
啞鈴肩推(坐):10kg* 3sets* 12reps ; 10kg* 1set* 8reps
走路:30分鐘
|
76.2 kg
Lost so far: 0.5 kg.
Still to go: 9.2 kg.
Diet followed: Reasonably Well.
|
|
2526 kcal
|
Fat: 79.40g | Prot: 121.47g | Carbs: 297.78g.
Lunch: 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶, 肉粽. Dinner: 湯, 煮熟的竹筍(烹飪中不加油), 桂格(Quaker) 經典燕麥堅果王, 7-11 鹹蛋黃香菇肉包, 7-11 鮪魚蛋雙拼三明治 (108克). Snacks/Other: 威士忌酒, MARS 高蛋白飲品(烏龍奶). more...
|
|
2544 kcal
|
Exercise:
Grocery Shopping - 30 minutes, Gym - 1 hour and 30 minutes, Resting - 15 hours, Sleeping - 7 hours. more...
|
Losing 0.7 kg a Week
|