{肩、腹、有氧} (萊沛斯-成功館)
啞鈴側平舉(單手):5kg+2.5kg* 4sets* 12reps
啞鈴肩推(坐姿):10kg* 3sets* 12reps ; 12.5* 1sets* 12reps
大Cable臉拉(麻花繩):25kg* 3sets* 15reps ; 30kg* 1sets* 15reps
啞鈴YTW(坐姿):2.5kg* 4sets* 12reps
抬腿捲腹:4sets* 15reps
進階棒式:4sets* 15reps
超人式:4sets* 15reps
地雷管轉體(20kg槓):4sets* 12reps
爬坡:35分鐘
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74.1 kg
Lost so far: 2.6 kg.
Still to go: 7.1 kg.
Diet followed: Reasonably Well.
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2162 kcal
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Fat: 70.23g | Prot: 120.36g | Carbs: 191.02g.
Lunch: 全脂牛奶, 藤原豆腐店 無糖豆漿, 白飯, 牛肉, 炒高麗菜, 豆干, 煮熟的豆角(新鮮). Dinner: 麥當勞 (McDonald's) 雙層牛肉吉事堡, 麥當勞 (McDonald's) 麥香魚. Snacks/Other: 威士忌酒, 威士忌酒, Myprotein The Diet 尖端減脂配方粉. more...
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2670 kcal
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Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours, Resting - 12 hours and 55 minutes, Sleeping - 8 hours and 30 minutes. more...
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Losing 2.1 kg a Week
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