{腿、胸} (萊沛斯-成功館)
傳統硬舉(20kg槓):40kg* 2sets* 10reps ; 50kg* 6reps ; 55kg* 2sets* 6reps
啞鈴分腿蹲:9kg* 4sets* 12reps
機械腿推:60kg* 2sets* 14reps ; 70kg* 14reps / 12reps
機械夾分腿:35kg* 4sets* 12reps
啞鈴上胸推:17.5kg* 4sets* 12reps
史密斯槓上胸推:20kg* 2sets* 12reps / 2sets* 10reps
小Cable上胸拉(33)[單手]:30kg* 3sets* 12reps ; 40kg* 8reps
啞鈴中胸推:17.5kg* 10reps / 2sets* 12reps / reps ; 20kg* 8reps
槓鈴中胸推(20kg槓):30kg* 5reps / 2sets* 3reps / 2reps
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74.1 kg
Lost so far: 2.6 kg.
Still to go: 7.1 kg.
Diet followed: Reasonably Well.
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2426 kcal
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Fat: 102.89g | Prot: 162.63g | Carbs: 181.53g.
Lunch: 藤原豆腐店 無糖豆漿, 全脂牛奶, 全脂牛奶, 水餃, 藤原豆腐店 無糖豆漿, 水煮蛋. Dinner: 芭樂, 湯, 煮熟的竹筍(烹飪中加油), 7-11 雙牛肉起司堡, 7-11 照燒雞溏心蛋三明治, 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, Myprotein 高蛋白威化餅乾. more...
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2782 kcal
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Exercise:
Gym - 2 hours and 30 minutes, Resting - 14 hours, Sleeping - 7 hours and 30 minutes. more...
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Gaining 1.6 kg a Week
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