{背、二頭、腹} (萊沛斯-成功館)
傳統硬舉(20kg槓):50kg* 1set* 10reps ; 60kg* 2sets* 6reps ; 65kg* 1set* 3reps
大Cable單臂划船(站):30kg* 3sets* 12reps ; 35kg* 1set* 12reps
大Cable單臂划船(跪):30kg* 4sets* 12reps
大Cable直臂下拉(單槓):25kg* 4sets* 12reps
大Cable雙臂划船(4角度)[坐姿]:30kg* 3sets* 7reps ; 35kg* 1set* 7reps
靠背彎舉(二頭):7.5kg+5kg* 4sets* 12reps
大Cable二頭(平拉):25kg* 4sets* 12reps
抬腿捲腹:4sets* 15reps
進階棒式:4sets* 15reps
大Cable轉體:35kg* 4sets* 15reps
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74 kg
Lost so far: 2.7 kg.
Still to go: 7 kg.
Diet followed: Reasonably Well.
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3282 kcal
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Fat: 115.56g | Prot: 145.26g | Carbs: 323.40g.
Lunch: 梨, 全脂牛奶, 藤原豆腐店 無糖豆漿, 水煮蛋, 滷肉飯, 荷包蛋, 油豆腐, 炸豬排. Dinner: 櫻桃, 梨, 芭樂, 麥當勞 (McDonald's) 麥克雞塊(4塊), 麥當勞 (McDonald's) 麥香雞, 麥當勞 (McDonald's) 大麥克不加醬. Snacks/Other: 威士忌酒, 威士忌酒, 威士忌酒, Myprotein The Whey 尖端乳清蛋白. more...
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2774 kcal
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Exercise:
Gym - 2 hours and 30 minutes, Resting - 13 hours and 30 minutes, Sleeping - 8 hours. more...
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Losing 0.7 kg a Week
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