|
{全身-1} (健工-文心南廠)
爬坡有氧(15-4.5)：6mins
SLR舉腿架抬腿(直腿、側腹)：4sets* 7+7+7reps
引體向上：4sets* 4reps
—————————————————————
槓鈴中胸推[腳著地]：<15reps> ; 60lbs* 2stets* 8reps / 7reps / 6reps
反手槓鈴划船(寬手)：<20reps> ; 20kg* 15reps ; 30kg* 3sets* 10reps
槓鈴深蹲(腰帶)：<30kg*12reps> ; 50kg* 10reps ; 60kg* 3sets* 5reps
傳統硬舉(腰帶)： <30Kg* 15reps> ; 60kg* 6reps / 5reps / 6reps / 6reps
腹部訓練機(直腹+側腹)：4sets* 10reps
坐姿二頭訓練機(5)：<20lbs* 15reps> ; 35lbs* 2sets* 12reps ; 45lbs* 4reps / 2sets* 5reps
Cable正手三頭(單槓)：17.5kg* 2sets* 20reps ; 21.25kg* 2sets* 10reps
|
67.7 kg
Lost so far: 9 kg.
Still to go: 0.7 kg.
Diet followed: Reasonably Well.
|
View Diet Calendar, 13 January 2021:
|
2193 kcal
|
Fat: 92.84g | Prot: 97.74g | Carbs: 153.75g.
Lunch: Costco 科克蘭無調味綜合堅果, 木瓜, 藤原豆腐店 無糖豆漿, 全脂牛奶, 香蕉, 蘋果（去皮）, 水餃. Dinner: 素炒芹菜, A菜, 蘿蔔糕, 燒鴨. Snacks/Other: 台灣菸酒 雙鹿五加皮酒, 台灣菸酒 雙鹿五加皮酒, 58°高粱酒, 58°高粱酒, Myprotein 日式焙茶拿鐵. more...
|
|
2483 kcal
|
Exercise:
Gym - 2 hours and 17 minutes, Grocery Shopping - 5 minutes, Resting - 15 hours and 8 minutes, Sleeping - 6 hours and 30 minutes. more...
|
Losing 1.4 kg a Week
|