{胸、三頭} (萊沛斯-成功館)
啞鈴上胸推:17.5kg* 3sets* 12reps / 9reps
史密斯槓上胸推:20kg* 2sets* 12reps / 8reps / 12reps
小Cable上胸拉(33)[單手]:30kg* 2sets* 12reps ; 40kg* 2sets* 8reps
啞鈴中胸推:17.5kg* 2sets* 12reps / 10reps / 12reps
槓鈴中胸推(20kg槓):20kg* 12reps ; 25kg* 10reps / 7reps ; 30kg* 5reps
小Cable下胸推(4)[雙手]:50kg* 2sets* 12reps / 10reps / 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三頭過頭平拉(1)[麻花繩]:25kg* 4sets* 12reps
機械下胸推:35kg* 2sets* 12reps ; 30kg* 12reps ; 25kg* 8reps
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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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View Diet Calendar, 01 September 2020:
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2712 kcal
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Fat: 78.87g | Prot: 127.17g | Carbs: 273.65g.
Lunch: 蘋果(去皮), 玉米濃湯, 牛排(瘦肉), 美而美 黑胡椒鐵板麵, 荷包蛋. Dinner: 芭樂, 湯, 煮熟的竹筍(烹飪中加油), 7-11 完熟番茄蔬菜湯, 7-11 烤雞起司肉醬焗飯, 7-11 茶葉蛋, 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, 威士忌酒, Kirkland 科克蘭香烤綜合堅果, 水煮蛋. more...
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2549 kcal
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Exercise:
Gym - 2 hours, Resting - 14 hours and 30 minutes, Sleeping - 7 hours and 30 minutes. more...
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Losing 3.5 kg a Week
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