Chest
| Bench Press |
70kg 5*5 |
75kg 5*5 |
80kg 5*5 |
85kg 5*5 |
90kg 5*5 |
95kg 5*5 |
100kg 5*5 |
| |
√ |
√ |
√ |
√ |
√ |
√ |
|
| Dumbbell Incline Bench Press |
25kg 5*8 |
27.5kg 5*8 |
30kg 5*8 |
| |
√ |
√ |
√ |
Shoulder
| Dumbbell Shoulder Press |
25kg 5*8 |
27.5kg 5*8 |
30kg 5*8 |
32.5kg 5*8 |
| |
√ |
√ |
√ |
√ |
| Lateral Raise |
7.5kg |
10kg |
12.5kg |
15kg |
17.5kg |
20kg |
| |
√ |
√ |
√ |
√ |
|
|
| Face Pull |
30kg |
32.5kg |
35kg |
37.5kg |
KING OF FP |
| |
√ |
√ |
√ |
√ |
√ |
Back
| Pull Up |
15 |
17 |
19 |
21 |
23 |
| |
√ |
√ |
√ |
√ |
|
| Weighted Pull Up |
5kg 5*12 |
10kg 5*12 |
15kg 5*12 |
20kg 5*12 |
25kg 5*12 |
| |
√ |
√ |
|
|
|
First Cutting april,2024
| Original Weight(pfund) |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
| 156.5 |
154.8 |
153.7 |
153 |
153.7 |
154.1 |
151.9 |
151 |
| Day 8 |
Day 9 |
Day 10 |
Day 11 |
Day 12 |
Day 13 |
Day 14 |
| 150.3 |
150.3 |
150.3 |
149.6 |
150.3 |
null |
149.5 |
| Day 15 |
Day 16 |
Day 17 |
Day 18 |
Day 19 |
Day 20 |
Day 21 |
| null |
149.7 |
149.5 |
148.8 |
null |
148.6 |
148.1 |
| Day 22 |
Day 23 |
Day 24 |
Day 25 |
Day 26 |
Day 27 |
Day 28 |
| 147.5 |
147.8 |
146.9 |
146.5 |
145.9 |
145.9 |
145.5 |
ps: My original weight shall be calibrated as 157.2 because I switched my scale in the middle and the old one was inaccurate, always 0.7 pfund less.
The Grand Bulking
Plan A
Carbohydrate
- 全麦面包 26g
- 面条 125g
- 香蕉 60g
- 米饭 130g
- 蔬菜 10g
- 每日坚果 4.3g
in total 355.3g
Protein
- 蛋白粉 20g
- 牛肉 9g
- 鸡胸肉 75g
- 蛋白粉 20g
in total 124g
Fat
no calculation
Plan B
Carbohydrate
- 馒头 72g
- 面条 125g
- 香蕉 60g
- 每日坚果 25.6g
in total 282.6g
Protein
- 蛋白粉 20g
- 鸡蛋 28g
- 牛肉 80g
in total 128g
Fat
no calculation
Nutrition Supplement Review
蛋白粉
诺特兰德 A－
巧克力味 便宜 沫很多 溶解性差 口感还行
氧气能量 D
味道忘了 别人送的 沫很多 口感垃圾
肌肉科技——高达联名款 B
巧克力味 比较便宜 沫有点多 口感还不如诺特兰德
MyProtein A
草莓味 比较便宜 沫较少 口感不错有点太甜了
On——进口 A+
双重巧克力味 比较贵 沫很少 口感较好
Fine Japan S
巧克力味（有点像巧克力味的蛋筒） 便宜 沫很少 口感较好 蛋白质含量稍低 66%
康比特 C+
酸奶味 分离乳清 贵 沫有点多 口感偏差
MyProtein A+
抹茶拿铁味 比较便宜 沫较少 口感真不错
