{腿、胸、有氧} (萊沛斯-成功館)
槓鈴深蹲(20kg槓):40kg* 4sets* 10reps
啞鈴分腿蹲:9kg* 4sets* 10reps
羅馬尼亞硬舉(20kg槓):20kg* 4sets* 12reps
啞鈴胸推(上):17.5kg* 4sets* 10reps
槓鈴胸推(中)[20kg槓]:20kg* 3sets* 10reps ; 25kg* 1sets* 8reps
Cable胸推(下)[小台]:40kg* 3sets* 12reps ; 40kg* 1set* 8reps
機械夾胸(上):35kg* 3sets* 12reps ; 40kg* 1set* 8reps
爬坡:35分鐘
|
74.4 kg
Lost so far: 2.3 kg.
Still to go: 7.4 kg.
Diet followed: Reasonably Well.
|
|
1930 kcal
|
Fat: 88.37g | Prot: 97.76g | Carbs: 136.14g.
Lunch: 水餃, 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶. 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 石安香滷玉子, 7-11 關東煮湯, 7-11 紐奧良風味鮮蔬烤雞三明治. Snacks/Other: 威士忌酒, Myprotein The Diet 尖端減脂配方粉. more...
|
|
2497 kcal
|
Exercise:
Gym - 1 hour and 30 minutes, Grocery Shopping - 35 minutes, Resting - 14 hours and 55 minutes, Sleeping - 7 hours. more...
|
Losing 4.9 kg a Week
|