{背、二頭} (萊沛斯-成功館)
傳統硬舉(20kg):50kg* 3sets* 8reps ; 60kg* 8reps
機械引體向上:30kg* 10reps / 9reps / 2sets* 5reps
正手槓鈴划船(15kg):20kg* 2sets* 15reps / 2sets* 13reps
大Cable單臂划船(22)[跪]:40kg* 4sets* 12reps
大Cable直臂下拉(單槓):30kg* 3sets* 15reps / 13reps
大Cable雙臂划船(22)[4角度]{坐姿}:35kg* 7reps ; 40kg* 3sets* 7reps
大Cable後三角(下拉)[麻花繩]:30kg* 4sets* 15reps
啞鈴二頭彎舉(靠背):7.5kg+5kg+2.5kg* 4sets* 12reps
大Cable二頭平拉(3):25kg* 2sets* 12reps ; 30kg* 2sets* 10reps
啞鈴傳教士彎舉[單手]:7.5kg+5kg* 8reps / 2sets* 5reps / 4reps
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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, 11 September 2020:
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2856 kcal
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Fat: 86.27g | Prot: 138.68g | Carbs: 307.45g.
Lunch: 水煮蛋, 拉麵. Dinner: 蘋果(去皮), 芭樂, 7-11 石安牧場蛋沙拉三明治, 21世紀風味館 元氣雞胸肉, 7-11 蒜味香腸便當. Snacks/Other: 威士忌酒, 威士忌酒, 威士忌酒, 威士忌酒, Myprotein The Diet 尖端減脂配方粉, 7-11 茶葉蛋. more...
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2736 kcal
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Exercise:
Gym - 2 hours and 30 minutes, Resting - 13 hours and 30 minutes, Sleeping - 8 hours. more...
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Gaining 1.4 kg a Week
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