{胸、三頭、有氧} (萊沛斯-成功館)
啞鈴胸推(上):17.5kg* 4sets* 12reps
槓鈴胸推(中)[20kg槓]:30kg* 1sets* 6reps / 25kg* 2set* 10reps ; 1set* 7reps
Cable胸推(下)[小台]:50kg* 2sets* 10reps ; 2set* 8reps
機械夾胸(上):40kg* 3sets* 12reps ; 1set* 10reps
地雷管胸推(20kg槓):15kg* 1set* 15reps ; 1set* 12reps ; 2set* 10reps
啞鈴後舉(單手):5kg+2.5kg* 4sets* 12reps
法式彎舉(W槓)[躺]:10kg* 4sets* 10reps
Cable三頭(大台):30kg* 3sets* 12reps ; 35kg* 1 set* 9reps
有氧:35分鐘
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73.8 kg
Lost so far: 2.9 kg.
Still to go: 6.8 kg.
Diet followed: Reasonably Well.
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2130 kcal
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Fat: 61.59g | Prot: 153.98g | Carbs: 200.92g.
Lunch: 芭樂, 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶, 魚湯, 乾麵. Dinner: 湯, 煮熟的竹筍(烹飪中加油), 葡萄, 7-11 石安香滷玉子, 7-11 照燒雞溏心蛋三明治, 7-11 舒迷雞胸肉. Snacks/Other: 威士忌酒, 果果堅果 乳清蛋白飲-優格多多. more...
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2667 kcal
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Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours, Resting - 13 hours and 55 minutes, Sleeping - 7 hours and 30 minutes. more...
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Losing 3.5 kg a Week
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