{全身-2} (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:7reps / sets* 5reps / 4reps
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反手槓鈴划船(寬手):<20reps> ; 20kg* 2sets* 15reps / 2sets* 12reps
大腿推蹬機(腰帶):<90lbs* 20reps> ; 270lbs* 12reps ; 360lbs* 3sets* 6reps ; 450lbs* 2reps
架上硬舉(腰帶): <50Kg* 15reps> ; 90kg* 8reps ; 100kg* 8reps ; 110kg* 8reps / 4reps
分動式坐式下斜擴胸機(單手輪替)[腰帶]:<35lbs* 10+5reps> ; 45lbs* 2sets* 10+5reps ; 55lbs* 8+3reps / 8+0reps
正手雙滑輪高拉訓練機(寬手):<17.5kg* 15reps> ; 25kg* 2sets* 10reps / 9reps
OMB奧林匹克肩部推舉椅槓鈴肩推:4sets* 12reps
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66.9 kg
Lost so far: 9.8 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 24 February 2021:
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2821 kcal
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Fat: 62.72g | Prot: 113.54g | Carbs: 262.33g.
Lunch: 藤原豆腐店 無糖豆漿, 全脂牛奶, 香蕉, 水餃, 水煮蛋, 柑橘, 蘋果. Dinner: 玉米, 7-11 宗家府泡菜鍋 (605g), 7-11 茶葉蛋, 7-11 吉士豬肉堡. Snacks/Other: 58°高粱酒, 58°高粱酒, 58°高粱酒, 58°高粱酒, 58°高粱酒, 58°高粱酒, 58°高粱酒, 台灣菸酒 雙鹿五加皮酒, Myprotein 日式焙茶拿鐵. more...
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2511 kcal
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Exercise:
Gym - 2 hours and 24 minutes, Grocery Shopping - 6 minutes, Resting - 17 hours, Sleeping - 4 hours and 30 minutes. more...
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Losing 1.4 kg a Week
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