{胸、三頭、有氧} (萊沛斯-成功館)
啞鈴上胸推:17.5kg* 2sets* 12reps / 4reps / 8reps
史密斯槓上胸推:20kg* 12reps / 7reps / 10reps / 9reps
小Cable上胸拉(33)[單手]:30kg* 3sets* 12reps ; 40kg* 8reps
啞鈴中胸推:17.5kg* 3sets* 12reps ; 20kg* 10reps
槓鈴中胸推(20kg槓):30kg* 6reps / 5reps / 2sets* 4reps
小Cable下胸推(4)[雙手]:50kg* 12reps / 2sets* 8reps / 6reps
正手大Cable三頭(單槓):30kg* 4sets* 12reps
反手大Cable三頭(單槓):30kg* 4sets* 12reps
大Cable三頭過頭彎舉(麻花繩):25kg* 4sets* 12reps
地雷管胸推(20kg槓):10kg* 15reps ; 15kg* 15reps / 2sets* 12reps
有氧:35分鐘
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73.7 kg
Lost so far: 3 kg.
Still to go: 6.7 kg.
Diet followed: Reasonably Well.
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2916 kcal
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Fat: 74.67g | Prot: 132.29g | Carbs: 294.03g.
Lunch: 藤原豆腐店 無糖豆漿, 全脂牛奶, 水煮蛋, 牛肉麵. Dinner: 芭樂, 梨, 21世紀風味館 元氣雞胸肉, 7-11 真飽雪花牛丼. Snacks/Other: 威士忌酒, 威士忌酒, 威士忌酒, 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, 義美 多穀物蘇打餅乾(亞麻仁). more...
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2663 kcal
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Exercise:
Grocery Shopping - 35 minutes, Gym - 2 hours, Resting - 13 hours and 55 minutes, Sleeping - 7 hours and 30 minutes. more...
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Gaining 4.2 kg a Week
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