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Legs
Front Squat
Weight 52kg
Target Reps 5
Achieved Reps: 5 5 5 5 4 3 8
Target Sets: 5
Achieved Sets: 7
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 15 15 15
Target Sets: 3
Achieved Sets: 3
Glute Bridge
Weight 52kg
Target Reps 10
Achieved Reps: 15 15 15
Target Sets: 3
Achieved Sets: 3
RDL
Weight 40kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Elevated Plie Squat
Weight 15kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Leg Ext;
Weight 41kg
Target Reps 15
Achieved Reps: 15 15 15 15
Target Sets: 4
Achieved Sets: 4
Lying Leg Curls
Weight 41kg
Target Reps 12
Achieved Reps: 15 15 15 12
Target Sets: 4
Achieved Sets: 4
Finisher
GHD Hams Raise
2 sets to failure
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3498 kcal
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Líp: 27,32g | Prot: 128,11g | Carbs : 694,27g.
Pequeno Almoço: Maçã, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata, Café com Açúcar. Almoço: Repolho-Roxo, Arroz Branco (Cozido), Banana Prata, Feijão Preto, Macarrão, Peito de Frango. Jantar: Repolho-Roxo, Pepino (Descascado), Feijão Preto Cozido, Batata Inglesa Cozida, Omelete ou Ovos Mexidos, Peito de Frango, Banana Prata, Macarrão. Snacks/Outros: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata, Café com Açúcar, Garoto Serenata de Amor. mais...
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