{背、二頭、有氧} (萊沛斯-成功館)
槓鈴划船(20kg槓):25kg* 4sets* 12reps
機械滑輪下拉:40kg* 2sets* 12reps ; 45kg* 2set* 9reps
大Cable划船(腹部)[窄]:60kg* 3sets* 12reps ; 65kg* 1set* 12reps
地雷管反向划船(15kg槓)[寬]:10kg* 3sets* 12reps ; 15kg* 1set* 12reps
機械後三角:20kg* 2sets* 12reps ; 25* 2sets* 12reps
W槓二頭:10kg* 3sets* 12reps ; 15kg* 1set* 8reps
靠背彎舉(二頭):7.5kg+5kg* 4sets* 12reps
大Cable二頭(平拉):20kg* 2sets* 15reps ; 25kg* 2sets* 10reps
有氧:35分鐘
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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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1716 kcal
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Fat: 54.15g | Prot: 138.12g | Carbs: 131.82g.
Lunch: 全脂牛奶, 藤原豆腐店 無糖豆漿, 水煮蛋, 海鮮粥, 虱目魚肚. Dinner: 芭樂, 7-11 吉士豬肉堡加蛋, 卜蜂 義式香草雞胸肉. Snacks/Other: 威士忌酒, Myprotein The Diet 尖端減脂配方粉. more...
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2695 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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steady weight
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