上課日{胸、三頭、有氧} (萊沛斯-成功館)
槓鈴臀推(20kg):40kg
史密斯槓上胸推:25kg
啞鈴中胸推:20kg
正手大Cable三頭(單槓):25kg
反手大Cable三頭(單槓):25kg
大Cable三頭過頭彎舉(麻花繩):20kg
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小Cable上胸拉(33)[單手]:30kg* 4sets* 12reps
小Cable下胸推(4)[雙手]:50kg* 12reps / 10reps / 8reps / 9reps
有氧:40分鐘
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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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2434 kcal
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Fat: 80.04g | Prot: 148.83g | Carbs: 226.56g.
Lunch: 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶, 全家 義式茄汁香腸義大利麵. Dinner: 芭樂, 湯, 煮熟的竹筍(烹飪中加油), 7-11 茶葉蛋, 21世紀風味館 元氣雞胸肉, 7-11 招牌百匯三明治 (115克). 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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2480 kcal
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Exercise:
Grocery Shopping - 40 minutes, Gym - 1 hour and 30 minutes, Resting - 14 hours and 50 minutes, Sleeping - 7 hours. more...
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Gaining 2.1 kg a Week
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