{肩、手} (萊沛斯-成功館)
啞鈴前側平舉:5kg+2.5kg* 4sets* 12reps
機械後三角:15kg* 4sets* 14reps
啞鈴肩推(坐):10kg* 4sets* 12reps
二三頭組(一)[小Cable]:40kg* 3sets* 14reps ; 50kg* 1set* 14reps
二三頭組(二):W槓二頭10kg* 3sets* 12reps ; 15kg* 1set* 5reps / 徒手三頭4sets* 12reps
二三頭組(三)[啞鈴]:二-6kg+4kg* 4sets* 12reps / 三-10kg* 4sets* 12reps
Cable臉拉:15kg* 3sets* 12reps ; 20kg* 1set* 12reps
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76.1 kg
Lost so far: 0.6 kg.
Still to go: 9.1 kg.
Diet followed: Reasonably Well.
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2068 kcal
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Fat: 96.15g | Prot: 144.87g | Carbs: 122.83g.
Lunch: 藤原豆腐店 無糖豆漿, 全脂牛奶, 水煮蛋, 水餃. Dinner: 湯, 煮熟的竹筍(烹飪中加油), 玉米濃湯, 麵食, 煎雞蛋, 牛排. 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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2669 kcal
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Exercise:
Gym - 2 hours, Resting - 16 hours, Sleeping - 6 hours. more...
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Losing 1.4 kg a Week
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