{胸、三頭} (萊沛斯-成功館)
啞鈴胸推(上):15kg* 4sets* 12reps
槓鈴胸推(中)[20kg槓]:15kg* 3sets* 12reps ; 20kg* 1sets* 9reps
Cable胸推(下)[小台]:40kg* 4sets* 12reps
機械夾胸(上):35kg* 3sets* 12reps ; 40kg* 1set* 12reps
啞鈴肩推(坐):10kg* 3sets* 10reps ; 12.5* 1sets* 6reps
Cable三頭(大台):30kg* 4sets* 12reps
啞鈴後舉(單手):5kg* 4sets* 10reps
啞鈴法式彎舉(雙手):12.5kg* 4sets* 8reps
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75.5 kg
Lost so far: 1.2 kg.
Still to go: 8.5 kg.
Diet followed: Reasonably Well.
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1943 kcal
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Fat: 88.02g | Prot: 110.58g | Carbs: 144.56g.
Lunch: 全脂牛奶, 水餃, 藤原豆腐店 無糖豆漿, 水煮蛋. Dinner: 湯, 煮熟的竹筍(烹飪中加油), 7-11 鮭魚豆腐味噌湯, 7-11 紐奧良風味鮮蔬烤雞三明治, 7-11 招牌百匯三明治 (115克). Snacks/Other: 威士忌酒, Myprotein The Diet 尖端減脂配方粉. more...
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2442 kcal
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Exercise:
Gym - 1 hour and 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 7 hours. more...
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Gaining 2.1 kg a Week
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