{胸、三頭、有氧} (萊沛斯-成功館)
槓鈴中胸推(20kg):30kg* 10reps ; 40kg* 5reps / 4reps / 2reps
啞鈴中胸推:17.5kg* 12reps ; 20kg* 9reps / 10reps / 9reps
小Cable中胸推(26)[坐姿]:40kg* 3sets* 12reps / 10reps
小Cable上胸拉(33)[單手]:30kg* 2sets* 12reps ; 40kg* 8reps / 6reps
史密斯槓上胸推(小4):15kg* 9reps / 7reps / 5reps / 6reps
機械下胸推:30kg* 3sets* 12reps / 9reps
大Cable夾下胸[雙手]:25kg* 4sets* 15reps
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
地雷管胸推(20kg槓):10kg* 3sets* 15reps ; 15kg* 11reps ; 5kg* 35reps
有氧:30分鐘
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72.4 kg
Lost so far: 4.3 kg.
Still to go: 5.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 16 September 2020:
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2578 kcal
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Fat: 92.13g | Prot: 110.08g | Carbs: 255.68g.
Lunch: 全脂牛奶, 藤原豆腐店 無糖豆漿, 蘋果(去皮), 水餃, 水煮蛋. Dinner: 梨, 芭樂, 湯, 煮熟的竹筍(烹飪中加油), 7-11 皮蛋瘦肉粥, 龍鳳 炭火燒肉包, 7-11 石安牧場蛋沙拉三明治. Snacks/Other: 威士忌酒, 威士忌酒, 威士忌酒, 台灣啤酒 金色年華, Myprotein The Diet 尖端減脂配方粉, 義美 檸檬風味薄餅夾心. more...
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2794 kcal
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Exercise:
Grocery Shopping - 30 minutes, Gym - 2 hours and 30 minutes, Resting - 13 hours and 30 minutes, Sleeping - 7 hours and 30 minutes. more...
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Losing 4.9 kg a Week
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