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Afternoon
Leg
Pause Squat
Weight 52kg
Target Reps 15
Achieved Reps: 15
Total Sets: 5
Bottom Up Squat
Weight 52kg
Target Reps 15
Achieved Reps: 15
Target Sets: 5
Achieved Sets: 2
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 3
Target Sets: 5
Achieved Sets: 5
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 15
Target Sets: 4
Achieved Sets: 4
Lunges
Weight 38kg
Target Reps 10
Achieved Reps: 10
Target Sets: 3
Achieved Sets: 3
Good Mornings
Weight 38kg
Target Reps 10
Achieved Reps:10
Target Sets: 3
Achieved Sets: 3
Glute Bridge
Weight 52kg
Target Reps 10
Achieved Reps: 0
Target Sets: 3
Achieved Sets: 0
Bulgarian Split Squat
Weight DB 5kg
Target Reps 10
Achieved Reps: 10
Target Sets: 3
Achieved Sets: 3
Leg Ext
Weight 40kg
Target Reps 10
Achieved Reps:15/12/12/12/12
Target Sets: 5
Achieved Sets: 5
Lying Leg Curls
Weight 40kg
Target Reps 10
Achieved Reps:15/12/12/12/12
Target Sets: 5
Achieved Sets: 5
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4311 kcal
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Líp: 46,60g | Prot: 170,81g | Carbs : 828,44g.
Pequeno Almoço: Banana Prata, Leite (Leite Integral), Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. Almoço: Banana Prata, Tomates, Arroz Branco (Cozido), Macarrão, Feijão Preto. Jantar: Suco de Manga, Pimentão Vermelho, Omelete ou Ovos Mexidos, Arroz Branco (Cozido), Feijão Preto Cozido, Macarrão, Couve-Flor, Batata Inglesa Cozida, Peito de Frango. Snacks/Outros: Banana Frita, Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. mais...
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