上課日 {高爾夫} - 150顆
{腿、背} (萊沛斯-成功館)
傳統硬舉(20kg):50kg* 3sets* 8reps ; 60kg* 8reps ; 65kg* 4reps
啞鈴分腿蹲:9kg* 4sets* 12reps
槓鈴臀推(20kg槓):30kg* 7reps / 2sets* 8reps / 7reps
機械腿推:60kg* 2sets* 15reps ; 70kg* 2sets* 15reps
機械夾分腿:35kg* 4sets* 15reps
機械踢腿(內八):35kg* 4sets* 12reps
機械引體向上:30kg* 4sets* 7reps
正手槓鈴划船(20kg):15kg* 2sets* 15reps / 2sets* 13reps
大Cable直臂下拉(單槓):30kg* 3sets* 15reps / 12reps
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
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73.1 kg
Lost so far: 3.6 kg.
Still to go: 6.1 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 15 September 2020:
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2347 kcal
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Fat: 80.22g | Prot: 135.95g | Carbs: 277.30g.
Lunch: 7-11 番茄蛋包飯, 荷包蛋. Dinner: 芭樂, 湯, 煮熟的竹筍(烹飪中加油), 7-11 雙蔬鮪魚御飯糰, 7-11 皮蛋瘦肉粥. Snacks/Other: Myprotein The Diet 尖端減脂配方粉, 藤原豆腐店 無糖豆漿, Myprotein The Diet 尖端減脂配方粉, 水煮蛋. more...
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2944 kcal
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Exercise:
Gym - 3 hours, Resting - 14 hours and 30 minutes, Sleeping - 6 hours and 30 minutes. more...
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Losing 0.7 kg a Week
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