Cardio:40 minutes
{腿、臂} (萊沛斯-成功館)
傳統硬舉(20kg):<30Kg* 12reps> ; 60kg* 2sets* 8reps ; 65kg* 8reps / 6reps
槓鈴深蹲(20kg槓):<10kg*12reps> ; 40kg* 10reps ; 60kg* 2sets* 4reps / 5reps
槓鈴臀推(20kg槓):<15reps> ; 30kg* sets* 10reps / reps
啞鈴二頭21響砲(下上全)[靠背]:7.5+5kg* 4sets* 7reps
單手啞鈴傳教士彎舉[槌式]:6+4kg* 12+12reps / 10+12reps / 7+12reps / 6+12reps
大Cable二頭平拉(3):25kg* 4sets* 15reps
大Cable過頭彎舉(2)[單繩]:15kg* 3sets* 15reps ; 20kg* 11reps
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]:30kg* 4sets* 12reps
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71.1 kg
Lost so far: 5.6 kg.
Still to go: 4.1 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 07 October 2020:
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2621 kcal
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Fat: 84.51g | Prot: 143.70g | Carbs: 238.33g.
Lunch: 水餃, 水煮蛋, 藤原豆腐店 無糖豆漿, 全脂牛奶, 蘋果(去皮). Dinner: 芭樂, 梨, 湯, 煮熟的竹筍(烹飪中加油), 7-11 洋芋沙拉三明治, 月見山 秘製雞肉-墨西哥, 7-11 吉士豬肉堡加蛋. Snacks/Other: 威士忌酒, 威士忌酒, 威士忌酒, 威士忌酒, 威士忌酒, 美芳堂 蛋黃酥, Myprotein The Diet 尖端減脂配方粉. more...
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2966 kcal
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Exercise:
Gym - 3 hours, Grocery Shopping - 40 minutes, Resting - 14 hours and 20 minutes, Sleeping - 6 hours. more...
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Losing 2.8 kg a Week
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