|
Morning. Walking: 57 minutes.
Afternoon
Chest/Back
bench press
1-12x20kg (warmup)
2-12x30kg (warmup)
3-12x40kg
4-8x50kg
5 5x52kg(dropset)
drop 1-6x48kg
drop 2-8x46kg
drop 3-10x40kg
drop 4-10x38kg
drop 5-12x30kg
superset 1
close grip bench --> flyes
1-12x30kg ---------> 1-12x5kg
2-12x38kg ---------> 2-12x5kg
3-10x42kg ---------> 3-12x5kg
4-5x48kg (dropset)
drop 1-8x44kg
drop 2-8x38kg
drop 3-10x34kg
drop 4-10x34kg
drop 5-12x30kg
superset 2
reverse grip bench --> push-ups
1-8x30kg ------------> 10 bodyweight push-ups
2-8x32kg ------------> 10 bodyweight push-ups
3-8x34kg ------------> 10 bodyweight push-ups
superset 3
incl. bench --> incl. flyes
1-10x30kg ----> 1-12x5kg
2-10x34kg ----> 2-12x5kg
3-6x36kg -----> 3-12x5kg
rows
1-10x38kg
2-8x40kg
3-8x40kg
rows over hand
1-10x30kg
2-12x30kg
3-10x38kg
superset 4
DB row -----> pull-over
1-10x20kg --> 1-10x15kg
2-10x20kg --> 2-10x15kg
finisher 1
plate press
1-15x10kg
2-15x10kg
finisher 2
3 rounds for time of
300m run
time:5:18:56
finisher 3
Pull-ups
2x6
|
3140 kcal
|
Líp: 45,52g | Prot: 127,44g | Carbs : 578,54g.
Pequeno Almoço: Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata. Almoço: Couve Refogada, Arroz Branco (Cozido), Macarrão, Banana Prata, Molho de Pimenta, Feijão Carioca Cozido. Jantar: Peito de Frango, Banana Prata, Banana Prata, Café com Açúcar, Couve Refogada, Cenouras Cozidas, Batata Doce Cozida, Batata Inglesa Cozida, Omelete ou Ovos Mexidos, Couve-Flor, Banana Prata, Arroz Branco (Cozido). Snacks/Outros: Café com Açúcar. mais...
|
|