{肩、腹、有氧} (萊沛斯-成功館)
槓片前平舉:10kg+5kg* 4sets* 12reps
啞鈴側平舉+中後三角(單手):5kg+2.5kg* 4sets* 12reps
阿諾肩推(前三角):12.5kg* 11reps / 7reps ; 7.5kg* 8reps / 12reps /
大Cable臉拉(麻花繩):35kg* 3sets* 14reps ; 40kg* 11reps
啞鈴YTW(前趴):3kg* 4sets* 12reps
單槓抬腿(直腿):4sets* 12reps
大Cable轉體:35kg* 3sets* 15reps
抬腿捲腹:4sets* 15reps
進階棒式:4sets* 15reps
超人式:4sets* 15reps
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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View Diet Calendar, 02 September 2020:
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2374 kcal
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Fat: 78.21g | Prot: 132.35g | Carbs: 235.35g.
Lunch: 蘋果(去皮), 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 一日野菜-農夫十蔬, 7-11 青醬蛤蜊義大利麵, 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, Myprotein The Whey 尖端乳清蛋白, 7-11 茶葉蛋. more...
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3038 kcal
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Exercise:
Grocery Shopping - 40 minutes, Gym - 3 hours, Resting - 13 hours and 20 minutes, Sleeping - 7 hours. more...
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steady weight
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