上課{腿、胸} (萊沛斯-成功館)
傳統硬舉(15kg槓):60kg(3reps)
槓鈴深蹲(15kg槓):40kg
啞鈴胸推(中胸):10kg
槓鈴胸推(中胸)[20kg槓]:40kg(2reps)
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啞鈴分腿蹲:9kg* 4sets* 12reps
機械腿推:60kg* 3sets* 14reps ; 65kg* 1sets* 14reps
機械夾分腿:35kg* 4sets* 12reps
啞鈴胸推(上):17.5kg* 4sets* 12reps
Cable胸推(下)[小台]:40kg* 2sets* 12reps ; 50kg* 2set* 10reps
機械夾胸(上):35kg* 2sets* 12reps ; 40kg* 2set* 12reps
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74.8 kg
Lost so far: 1.9 kg.
Still to go: 7.8 kg.
Diet followed: Reasonably Well.
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1989 kcal
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Fat: 70.98g | Prot: 121.98g | Carbs: 183.06g.
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), 統一 統一AB無加糖優酪乳, 7-11 握便當-經典奮起湖, 21世紀風味館 元氣雞胸肉. Snacks/Other: 威士忌酒, 中祥 鮮奶油起士酥餅, Myprotein The Diet 尖端減脂配方粉. more...
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2796 kcal
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Exercise:
Gym - 2 hours and 30 minutes, Resting - 12 hours and 30 minutes, Sleeping - 9 hours. more...
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Gaining 4.2 kg a Week
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