{胸、三頭、有氧} (萊沛斯-成功館)
啞鈴上胸推:17.5kg* 12reps / 11reps / 10reps / 12reps
史密斯槓上胸推:20kg* 2sets* 12reps / 11reps / 12reps
小Cable上胸拉(33)[單手]:30kg* 3sets* 12reps ; 40kg* 6reps
啞鈴中胸推:17.5kg* 2sets* 12reps / 10reps / 12reps
槓鈴中胸推(20kg槓):30kg* 2sets* 5reps / 2sets* 4reps
小Cable下胸推(4)[雙手]:50kg* 2sets* 12reps / 2sets* 8reps
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):15kg* 3sets* 15reps / 12reps
有氧:40分鐘
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73 kg
Lost so far: 3.7 kg.
Still to go: 6 kg.
Diet followed: Reasonably Well.
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2090 kcal
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Fat: 68.88g | Prot: 126.51g | Carbs: 148.54g.
Lunch: 水餃, 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶. Dinner: 芭樂, 7-11 鹽酥雞, 7-11 茶葉蛋, 7-11 皮蛋瘦肉粥, 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, 煎雞蛋. more...
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2750 kcal
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Exercise:
Grocery Shopping - 40 minutes, Gym - 2 hours and 15 minutes, Resting - 14 hours and 5 minutes, Sleeping - 7 hours. more...
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Losing 0.7 kg a Week
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