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上課日{高爾夫} - 100顆
{全身-3} (健工-文心南廠)
爬坡有氧(15-4.5)：5.5mins
引體向上：2sets* 5reps / 2sets* 4reps
SLR舉腿架抬腿(直腿、側腹)：4sets* 7+7+7reps
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大腿推蹬機：<90lbs* 20reps> ; 270lbs* 3sets* 8reps ; 360lbs* 8reps
分動式水平擴胸機(單手輪替)：<25lbs* 10+5reps> ; 35lbs* 8+5reps ; 45lbs* 8+4reps / 8+2reps / 8+1reps
反手槓鈴划船(寬手)：<5kg* 20reps> ; 30kg* 2sets* 15reps / 2sets* 12reps
架上硬舉(無腰帶)： <30Kg* 15reps> ; 60kg* 12reps ; 80kg* 2sets* 6reps / 10reps
坐姿小腿訓練機：50lbs* 4sets* 12reps
臀舉訓練機：<25lbs* 15reps> ; 70lbs* 15reps; 90lbs* 2sets* 12reps ; 135* 2sets* 10reps
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67.8 kg
Lost so far: 8.9 kg.
Still to go: 0.8 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 26 January 2021:
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2371 kcal
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Fat: 48.15g | Prot: 94.85g | Carbs: 306.26g.
Lunch: 白飯, 新東陽 滷肉燥, 湯, 溫州大餛飩 蝦肉大餛飩, 滷蛋. Dinner: 香蕉, 白飯. Snacks/Other: 台灣菸酒 雙鹿五加皮酒, 58°高粱酒, Suntory 三得利冬之鬼啤酒, 葡萄, 7-11 義式嫩雞花椰菜飯, Myprotein 日式焙茶拿鐵. more...
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2380 kcal
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Exercise:
Gym - 1 hour and 58 minutes, Grocery Shopping - 6 minutes, Resting - 15 hours and 56 minutes, Sleeping - 6 hours. more...
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Losing 2.8 kg a Week
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