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2022.1.12
臀部训练
热身：髋关节环绕（四肢着地）、消防栓式、弹力带后踢腿，对角线侧踢，侧身直腿上踢（脚踝内扣）
动作：脚垫高杠铃臀桥（12个，保持不休息）+弹力带臀桥（15个）+单腿臀桥
槓鈴直腿硬拉 5kg 10×3
保加利亚单腿箭步蹲 7kg 10×4
繩索.直腿上抬 7kg .10×4
hiit 4分钟 + 30分钟有氧
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59.1 kg
Lost so far: 0 kg.
Still to go: 9.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 13 January 2022:
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919 kcal
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Fat: 50.41g | Prot: 60.21g | Carbs: 60.20g.
Lunch: 清蒸鱼, 五脐橙子, 山姆 原味扁桃仁, 腰果, 烤腰果（无盐）, 白米（中粒米，煮熟）, 猪肉, 酸菜（煮熟的）. more...
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Gaining 0.3 kg a Week
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Uperfect's Weight History
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