|
{全身-1} (健工-文心南廠)
爬坡有氧(15-5)：5.5 mins
抬腿(直腿、側腹)：4sets* 7+7+7reps
—————————————————————
槓鈴中胸推[腳著地]：<15reps> ; 40lbs* 12reps ; 50kg* 12reps ; 60kg* 8reps / 6reps
阿諾肩推(前三角)：<8kg* 15reps> ; 10kg* 2sets* 12reps ; 12kg* 2sets* 7reps
正手槓鈴划船(窄手)：<20reps> ; 20kg* 2sets* 15reps / 2sets* 12reps
傳統硬舉(無腰帶)： <30Kg* 15reps> ; 50kg* 8reps / 2sets* 4reps / 6reps
槓鈴深蹲(無腰帶)：<30kg*12reps> ; 50kg* 4sets* 6reps
腹部訓練機(直腹+側腹)：4sets* 10reps
坐姿二頭訓練機：<20lbs* 15reps> ; 35lbs* 2sets* 12reps / 11reps / 10reps
Cable正手三頭(單槓)：21.25kg* 2sets* 15reps / 2sets* 10reps
|
68.3 kg
Lost so far: 8.4 kg.
Still to go: 1.3 kg.
Diet followed: Reasonably Well.
|
View Diet Calendar, 28 December 2020:
|
1964 kcal
|
Fat: 59.41g | Prot: 111.01g | Carbs: 169.36g.
Lunch: 全脂牛奶, 藤原豆腐店 無糖豆漿, 蘋果（去皮）, 水餃, 水煮蛋. Dinner: 花生糖, 7-11 乾杯握便當-鹽烤燒肉雙拼, 7-11 輕滷時蔬, 7-11 舒迷雞胸肉. 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, Myprotein 日式焙茶拿鐵. more...
|
|
2610 kcal
|
Exercise:
Gym - 2 hours and 37 minutes, Grocery Shopping - 5 minutes, Resting - 12 hours and 48 minutes, Sleeping - 8 hours and 30 minutes. more...
|
Gaining 2.1 kg a Week
|