{胸、三頭、有氧} (萊沛斯-成功館)
啞鈴胸推(上):17.5kg* 2sets* 10reps ; 1set* 8reps ; 1set* 6reps
槓鈴胸推(中)[20kg槓]:30kg* 2sets* 8reps ; 1set* 4reps ; 1set* 6reps
Cable胸推(下)[小台]:50kg* 2sets* 10reps ; 2set* 9reps
機械夾胸(上):35kg* 2sets* 12reps ; 40kg* 2set* 12reps
拜拜胸推(卧):10kg* 3sets* 15reps ; 12.5* 1sets* 15reps
啞鈴後舉(單手):5kg+2.5kg* 4sets* 12reps
啞鈴法式彎舉(雙手):12.5kg* 4sets* 10reps
Cable三頭(大台):30kg* 4sets* 12reps
有氧:35分鐘
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74.6 kg
Lost so far: 2.1 kg.
Still to go: 7.6 kg.
Diet followed: Reasonably Well.
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2447 kcal
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Fat: 82.98g | Prot: 99.56g | Carbs: 172.05g.
Lunch: 全脂牛奶, 水餃, 藤原豆腐店 無糖豆漿, 水煮蛋. Dinner: 葡萄, 湯, 煮熟的竹筍(烹飪中加油), 7-11 花椰菜雞肉燉湯, 7-11 招牌百匯三明治 (115克), 7-11 石安香滷玉子, 奇美 雙起司花捲. Snacks/Other: 威士忌酒, 威士忌酒, 威士忌酒, Myprotein The Diet 尖端減脂配方粉. more...
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2700 kcal
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Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours, Resting - 14 hours and 25 minutes, Sleeping - 7 hours. more...
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Gaining 2.8 kg a Week
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