{背、二頭} (萊沛斯-成功館)
傳統硬舉(20kg槓):50kg* 2set* 10reps / 5reps
大Cable單臂划船(站):30kg* 2sets* 12reps ; 35kg* 2sets* 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* 2sets* 7reps ; 35kg* 2sets* 7reps
靠背彎舉(二頭):7.5kg+5kg* 4sets* 12reps
W槓二頭:10kg* 3sets* 12reps ; 15kg* 1set* 8reps
大Cable二頭(平拉):25kg* 4sets* 12reps
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73.5 kg
Lost so far: 3.2 kg.
Still to go: 6.5 kg.
Diet followed: Reasonably Well.
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2486 kcal
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Fat: 78.85g | Prot: 139.49g | Carbs: 197.22g.
Lunch: 水煮蛋, 烏龍麵, 福記 排骨酥湯. Dinner: 湯, 煮熟的竹筍(烹飪中加油), 芭樂, 全家 白飯, 豬頸肉, 牛排, 7-11 石安牧場溏心蛋, 7-11 茶葉蛋. 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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2562 kcal
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Exercise:
Gym - 2 hours, Resting - 14 hours, Sleeping - 8 hours. more...
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Gaining 3.5 kg a Week
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