{背、二頭} (萊沛斯-成功館)
傳統硬舉(20kg):60kg* 4sets* 8reps
機械引體向上:30kg* 12reps / 11reps / 7reps / 6reps
大Cable坐姿高位下拉(窄):40kg* 2sets* 15reps ; 45kg* 2sets* 15reps
正手槓鈴划船(20kg):15kg* 4sets* 15reps
大Cable單臂划船(23)[跪]:40kg* 4sets* 12reps
大Cable雙臂划船(23)[4角度]{坐姿}:40kg* 4sets* 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):20kg* 2sets* 15reps ; 25kg* 12reps / 8reps
啞鈴傳教士彎舉[單手]:5kg+2.5kg* 14reps ; 6kg+3kg* 7reps / 2sets* 6reps
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72.1 kg
Lost so far: 4.6 kg.
Still to go: 5.1 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 25 September 2020:
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2732 kcal
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Fat: 65.22g | Prot: 163.29g | Carbs: 271.71g.
Lunch: 牛肉麵, 水煮蛋. Dinner: 芭樂, 7-11 秋鮭鮪魚雙手卷, 月見山 秘製雞肉-咖哩, 7-11 明太子海鮮冷明太子海鮮冷義大利麵 (微辣) (278克). 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, Myprotein The Diet 尖端減脂配方粉, 光泉 特濃5.1無加糖濃豆漿. more...
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2612 kcal
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Exercise:
Gym - 2 hours and 15 minutes, Resting - 14 hours and 15 minutes, Sleeping - 7 hours and 30 minutes. more...
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Gaining 1.4 kg a Week
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