{胸、三頭、有氧} (萊沛斯-成功館)
啞鈴胸推(上):17.5kg* 2sets* 12reps ; 20kg* 7reps / 8reps
小Cable胸拉(上)[單手]:30kg* 4sets* 12reps
槓鈴胸推(中)[20kg槓]:30kg* 2sets* 8reps / 5reps / 4reps
小Cable胸推(下)[雙手]:40kg* 12reps ; 50kg* 12reps / 9reps / 8reps
地雷管胸推(20kg槓):10kg* 2set* 15reps ; 15kg* 2set* 15reps
啞鈴後舉(單手):5kg+2.5kg* 4sets* 12reps
法式彎舉(W槓)[躺]:10kg* 4sets* 10reps
大Cable三頭(單槓):30kg* 2sets* 12reps ; 35kg* 2set* 9reps
有氧:35分鐘
|
73.5 kg
Lost so far: 3.2 kg.
Still to go: 6.5 kg.
Diet followed: Reasonably Well.
|
|
2678 kcal
|
Fat: 99.04g | Prot: 137.01g | Carbs: 238.91g.
Lunch: 藤原豆腐店 無糖豆漿, 全脂牛奶, 水煮蛋, 水餃. Dinner: 芭樂, 味噌湯, 煮熟的竹筍(烹飪中加油), 7-11 茶葉蛋, 7-11 歐姆蛋牛肉咖哩飯, 21世紀風味館 元氣雞胸肉. Snacks/Other: 威士忌酒, 威士忌酒, Myprotein The Whey 尖端乳清蛋白, 義美 紫菜蘇打. more...
|
|
2664 kcal
|
Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours, Resting - 14 hours and 55 minutes, Sleeping - 6 hours and 30 minutes. more...
|
steady weight
|