{全身} (MAX-北屯館)
黑Cable外旋(12):5kg* 4sets* 15reps
單槓抬腿(直腿、側腹):4sets* 7+7+7reps
引體向上:3sets* 3reps / 2reps
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槓鈴中胸推(20kg)[腳著地]:<20reps> ; 20kg* 2sets* 12reps / 10reps / 8reps
阿諾肩推(前三角):<7.5kg* 15reps> ; 10kg* 2sets* 12reps / 2sets* 10reps
正手槓鈴划船(20kg):<5kg* 20reps> ; 20kg* 4sets* 12reps
傳統硬舉(無腰帶): <30Kg* 15reps> ; 50kg* sets* 8reps / reps
槓鈴深蹲(無腰帶):<30kg*12reps> ; 50kg* 3sets* 6reps / 4reps
抬腿捲腹:4sets* 15reps
啞鈴二頭21響砲(下上全)[靠背]:7.5kg* 4sets* 7reps
Cable正手三頭(單槓):20kg* 3sets* 20reps ; 30kg* 15reps
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69.4 kg
Lost so far: 7.3 kg.
Still to go: 2.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 14 December 2020:
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2292 kcal
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Fat: 59.05g | Prot: 118.33g | Carbs: 220.80g.
Lunch: 香蕉, 水煮蛋, 水餃, 藤原豆腐店 無糖豆漿, 全脂牛奶. Dinner: 芭樂, 21世紀風味館 元氣雞胸肉, 7-11 一鍋燒-唐揚雞親子丼. Snacks/Other: 台灣菸酒 雙鹿五加皮酒, 台灣菸酒 雙鹿五加皮酒, 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, Myprotein 有機瑪卡粉. more...
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2663 kcal
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Exercise:
Gym - 2 hours and 45 minutes, Resting - 9 hours and 15 minutes, Sleeping - 12 hours. more...
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Gaining 7 kg a Week
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