[일 상] 11월 30일, 식단과 운동일기

ccccccc 11/30 cccc ccccccccc ccccc cccccc ccccc /ccccc cccccccc Pure Strength Program Day 3 Shoulder press(45#) 5-5-9 Back squat(90#) 5-5-9 Then (889m) Row 4min Max Distance Lat pulldown x 3set •(20kg) 10 Seated row •(40lb) 15 •(50lb) 15 •(60lb) 12 Captain’s Chair Leg raise 20 x 3set Sit up(left/right) 15 x 2set Leg raise 30/30 x 2set Interval Run 3km...