上課日 {高爾夫} - 100顆
{背、二頭} (萊沛斯-成功館)
大Cable外旋(13)[單繩]:5kg* 4sets* 15reps
單槓抬腿(屈腿、側腹):4sets* 21reps
架上硬舉(20kg):<30Kg* 10reps> ; 40kg* 12reps ; 60kg* 2sets* 10reps ; 70kg* reps
正手槓鈴划船(20kg):<5kg* 20reps> ; 15kg* 2sets* 15reps ; 20kg* 15reps / 13reps
機械引體向上:<50kg* 12reps> ; 30kg* 12reps / 8reps / 6reps / 4reps
大Cable坐姿高位下拉(窄):<20kg* 20reps> ; 45kg* 4sets* 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
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]:5+4kg* 3sets* 9+12reps / 10+12reps
大Cable二頭平拉(3):25kg* 4sets* 15reps
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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, 13 October 2020:
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2461 kcal
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Fat: 77.42g | Prot: 123.65g | Carbs: 291.22g.
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), 21世紀風味館 元氣雞胸肉, 7-11 丸龜照燒雞炊飯. Snacks/Other: 啤酒, Myprotein The Diet 尖端減脂配方粉, 美芳堂 蛋黃酥. more...
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2988 kcal
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Exercise:
Gym - 3 hours and 20 minutes, Resting - 13 hours and 40 minutes, Sleeping - 7 hours. more...
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Gaining 4.9 kg a Week
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