{胸、肩、三頭、有氧} (萊沛斯-成功館)
啞鈴胸推(上):17.5kg* 2sets* 12reps ; 20kg* 7reps / 8reps
槓鈴胸推(中)[20kg槓]:25kg* 10reps / 11reps ; 30kg* 10reps ; 35kg* 6reps ; 40kg* 2reps
Cable胸推(下)[小台]:40kg* 12reps ; 50kg* 12reps / 9reps / 6reps
地雷管胸推(20kg槓):15kg* 2set* 15reps / 2set* 12reps
啞鈴側平舉(單手):5kg+2.5kg* 4sets* 12reps
啞鈴肩推(坐姿):15kg* 9reps / 8reps ; 12.5kg* 5reps / 9reps
大Cable臉拉(麻花繩):35kg* 13reps / 12reps / 2sets* 10reps
啞鈴後舉(單手):5kg+2.5kg* 4sets* 12reps
Cable三頭(大台):30kg* 2sets* 12reps ; 35kg* 2set* 9reps
有氧:35分鐘
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73.1 kg
Lost so far: 3.6 kg.
Still to go: 6.1 kg.
Diet followed: Reasonably Well.
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2335 kcal
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Fat: 78.80g | Prot: 122.74g | Carbs: 184.42g.
Lunch: 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶, 7-11 沙茶牛肉炒麵. Dinner: 芭樂, 7-11 鮪魚蛋雙拼三明治 (102克), 7-11 吉士豬肉堡加蛋, 21世紀風味館 元氣雞胸肉. 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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2845 kcal
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Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours and 30 minutes, Resting - 14 hours and 55 minutes, Sleeping - 6 hours. more...
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Losing 6.3 kg a Week
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