{肩、腹、有氧} (萊沛斯-成功館)
啞鈴側平舉+中後三角(單手):5kg+2.5kg* 4sets* 12reps
啞鈴肩推(坐姿):15kg* 3sets* 12reps / 11reps
大Cable臉拉(麻花繩):35kg* 3sets* 12reps ; 40kg* 8reps
啞鈴YTW(前趴):2.5kg* 4sets* 12reps
史密斯槓聳肩:20kg* 4sets* 15reps
大Cable轉體:30kg* 2sets* 15reps ; 35kg* 2sets* 15reps
抬腿捲腹:4sets* 15reps
進階棒式:4sets* 15reps
超人式:4sets* 15reps
有氧:35分鐘
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73.4 kg
Lost so far: 3.3 kg.
Still to go: 6.4 kg.
Diet followed: Reasonably Well.
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2610 kcal
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Fat: 88.86g | Prot: 129.03g | Carbs: 242.24g.
Lunch: 水餃, 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶. Dinner: 芭樂, 湯, 煮熟的竹筍(烹飪中加油), 豆酥朋 巧克力泡芙, 7-11 握便當-鹽烤燒肉雙拼, 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, 威士忌酒, 威士忌酒, Myprotein The Whey 尖端乳清蛋白, 吐司. more...
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2857 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 0.7 kg a Week
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