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{全身-2} (健工-文心南廠)
爬坡有氧：5.5 mins
SLR舉腿架抬腿(直腿、側腹)：4sets* 7+7+7reps
引體向上：4sets* 3reps
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分動式臥姿設備中胸推(單手輪替)：<25lbs* 10+5reps> ; 35lbs* 2sets* 8+4reps / 2sets* 6+3reps
站姿T-bar划船(寬握)：<20reps> ; 35lbs* 4sets* 12reps
側肩上舉機(中三角)：20+10lbs* 4sets* 15reps
分動式高拉力機(後三角)：35lbs* 4sets* 12reps
超級深蹲訓練架：90lbs* 12reps ; 110lbs* 2sets* 8reps ; 130lbs* 8reps
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68.8 kg
Lost so far: 7.9 kg.
Still to go: 1.8 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 30 December 2020:
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2669 kcal
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Fat: 95.59g | Prot: 165.86g | Carbs: 231.02g.
Lunch: 葡萄, 蛋黄, 水煮蛋, 水餃, 藤原豆腐店 無糖豆漿, 全脂牛奶, 蘋果（去皮）. Dinner: 白蘿蔔, 豆皮, 燙青菜, 羊肉, 羊肉湯. 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, 7-11 麻婆豆腐燴飯, Myprotein 日式焙茶拿鐵. more...
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2276 kcal
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Exercise:
Gym - 1 hour and 37 minutes, Grocery Shopping - 5 minutes, Resting - 14 hours and 48 minutes, Sleeping - 7 hours and 30 minutes. more...
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Gaining 2.1 kg a Week
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