{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):12.5* 2sets* 12reps ; 15kg* 2set* 12reps
大Cable臉拉(麻花繩):30kg* 2sets* 15reps ; 35kg* 1sets* 15reps / 1set* 13reps
啞鈴YTW(坐姿):2.5kg* 4sets* 12reps
史密斯槓聳肩:10kg* 2sets* 15reps ; 15kg* 2sets* 15reps
大Cable轉體:30kg* 2sets* 15reps ; 35kg* 2sets* 15reps
抬腿捲腹:4sets* 15reps
進階棒式:4sets* 15reps
超人式:4sets* 15reps
單槓抬腿:15reps / 10reps / 9reps / 9 reps
爬坡:35分鐘
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74.2 kg
Lost so far: 2.5 kg.
Still to go: 7.2 kg.
Diet followed: Reasonably Well.
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2323 kcal
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Fat: 69.77g | Prot: 118.43g | Carbs: 250.33g.
Lunch: 芒果, 水餃, 全脂牛奶, 藤原豆腐店 無糖豆漿, 水煮蛋. Dinner: 芭樂, 湯, 煮熟的竹筍(烹飪中加油), 7-11 石安香滷玉子, 7-11 握便當-香腸油雞雙拼, 21世紀風味館 元氣雞胸肉. 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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2868 kcal
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Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours and 30 minutes, Resting - 12 hours and 25 minutes, Sleeping - 8 hours and 30 minutes. more...
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Gaining 2.8 kg a Week
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