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上課日{高爾夫} - 100顆
{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：2sets* 5reps / 4reps / 3reps
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槓鈴中胸推[腳著地]：<15reps> ; 60lbs* 2stets* 8reps ; 70lbs* 6reps / 4reps
反手槓鈴划船(寬手)：<5kg* 20reps> ; 20kg* 15reps ; 30kg* 2sets* 12reps / 10reps
槓鈴深蹲(無腰帶)：<30kg*12reps> ; 50kg* 3sets* 8reps ; 55kg* 2reps
傳統硬舉(無腰帶)： <30Kg* 15reps> ; 50kg* 3sets* 8reps ; 55kg* 6reps
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67.5 kg
Lost so far: 9.2 kg.
Still to go: 0.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 19 January 2021:
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1789 kcal
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Fat: 46.22g | Prot: 67.36g | Carbs: 230.17g.
Lunch: 愛之味 甜辣醬, 7-11 番茄蛋包飯, 荷包蛋. Dinner: 炒青菜, 洋蔥, 白飯. Snacks/Other: 台灣菸酒 雙鹿五加皮酒, 58°高粱酒, Myprotein 日式焙茶拿鐵. more...
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2196 kcal
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Exercise:
Gym - 1 hour and 28 minutes, Grocery Shopping - 6 minutes, Resting - 16 hours and 56 minutes, Sleeping - 5 hours and 30 minutes. more...
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Losing 4.2 kg a Week
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