{背、二頭} (萊沛斯-成功館)
傳統硬舉(20kg):<30Kg* 10reps> ; 50kg* 10reps ; 60kg* 2sets* 8reps ; 65kg* 5reps
正手槓鈴划船(20kg):<5kg* 15reps> ; 15kg* 3sets* 15reps ; 20kg* 12reps
機械引體向上:<50kg* 12reps> ; 30kg* 12reps / 9reps / 8reps / 7reps
大Cable坐姿高位下拉(窄):<20kg* 15reps> ; 40kg* 15reps ; 45kg* 3sets* 15reps
大Cable單臂划船(23)[跪]:35kg* 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
大Cable二頭平拉(3):20kg* 15reps ; 25kg* 3sets* 15reps
啞鈴二頭彎舉(靠背):7.5+7.5+5kg* 4sets* 12reps
單手啞鈴傳教士彎舉[槌式]:6+3kg* 6+12reps / 7+12reps / 6+12reps / 7+12reps
大Cable過頭彎舉(2)[單繩]:15kg* 4sets* 15reps
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73.2 kg
Lost so far: 3.5 kg.
Still to go: 6.2 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 04 October 2020:
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2508 kcal
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Fat: 58.69g | Prot: 100.96g | Carbs: 271.59g.
Lunch: 油炸豆腐, 牛肉麵. Dinner: 芭樂, 7-11 蘑菇濃湯, 披薩, 牛肉燴飯. 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, 威士忌酒, Myprotein The Diet 尖端減脂配方粉. more...
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3032 kcal
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Exercise:
Gym - 3 hours and 15 minutes, Resting - 12 hours and 45 minutes, Sleeping - 8 hours. more...
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Gaining 14.7 kg a Week
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