{背、二頭} (萊沛斯-成功館)
傳統硬舉(20kg):70kg* 5reps ; 80kg* 3sets* 2reps
正手槓鈴划船(20kg):15kg* 3sets* 15reps ; 20kg* 12reps
機械引體向上:30kg* sets* 10reps / 9reps / 7reps
大Cable單臂划船(23)[跪]:40kg* 4sets* 12reps
大Cable坐姿高位下拉(窄):40kg* 3sets* 15reps ; 45kg* 15reps
大Cable雙臂划船(22)[4角度]{坐姿}:40kg* 4sets* 7reps
大Cable後三角(下拉)[麻花繩]:30kg* 4sets* 15reps
大Cable過頭彎舉(2):15kg* 11reps / 7reps / 6reps / 7reps
啞鈴二頭彎舉(靠背):7.5kg+5kg+2.5kg* 4sets* 12reps
啞鈴傳教士彎舉[單手]:5kg+2.5kg* 12reps / 2sets* 10reps / 11reps
大Cable二頭平拉(3):20kg* 3sets* 15reps ; 25kg* 8reps
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71.2 kg
Lost so far: 5.5 kg.
Still to go: 4.2 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 21 September 2020:
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2219 kcal
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Fat: 66.30g | Prot: 147.01g | Carbs: 210.04g.
Lunch: 全脂牛奶, 藤原豆腐店 無糖豆漿, 蘋果(去皮), 水餃. Dinner: 芭樂, 月見山 秘製雞肉-BBQ風味, 7-11 CP泰式打拋豬便當. Snacks/Other: 威士忌酒, 威士忌酒, 威士忌酒, Myprotein The Diet 尖端減脂配方粉, 大成 法式舒肥嫩雞胸, Kirkland 科克蘭香烤綜合堅果. more...
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2946 kcal
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Exercise:
Gym - 3 hours and 15 minutes, Resting - 12 hours and 15 minutes, Sleeping - 8 hours and 30 minutes. more...
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Losing 7 kg a Week
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