{腿、腹、有氧} (萊沛斯-成功館)
槓鈴深蹲(20kg槓):30kg* 3sets* 12reps ; 40kg* 1set* 5reps
啞鈴分腿蹲:6kg* 3sets* 12reps ; 8kg* 1set* 12reps
機械腿推:50kg* 3sets* 14reps ; 60kg* 1set* 14reps
機械夾分腿:30kg* 3sets* 12reps ; 35kg* 1set* 12reps
羅馬尼亞硬舉(20kg槓):20kg* 4sets* 12reps
抬腿捲腹:4sets*15reps
進階棒式:4sets* 15reps
超人式:4sets* 15reps
爬坡:35分鐘
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75.3 kg
Lost so far: 1.4 kg.
Still to go: 8.3 kg.
Diet followed: Reasonably Well.
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2021 kcal
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Fat: 87.18g | Prot: 113.76g | Carbs: 166.12g.
Lunch: 全脂牛奶, 藤原豆腐店 無糖豆漿, 水煮蛋, 水餃. Dinner: 湯, 煮熟的竹筍(烹飪中加油), 7-11 招牌百匯三明治 (115克), 7-11 皮蛋瘦肉粥. Snacks/Other: 威士忌酒, 瑪氏 (Mars) Mars乳清蛋白飲品-日式抹茶. more...
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2717 kcal
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Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours, Resting - 13 hours and 25 minutes, Sleeping - 8 hours. more...
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Losing 0.7 kg a Week
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