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Morning: light cardio 40 min
Night
Upper
Compound Exercises
Bench Press / Incline
Weight 52kg / 30kg
Target Reps 8
Achieved Reps: 8 8 8 8 / 10 10 10
Target Sets: 4
Shoulder /Push Press
Weight 30g
Target Reps 8
Achieved Reps: 5+5 5+5 3+5
Target Sets: 3
Landmine Row
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Acessorry Work
Landmine Chest Press
Weight 38kg
Target Reps 10
Achieved Reps: 8 7 8 (34kg)
Target Sets: 3
Wide Lat Pulldown
Weight 46kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Facepulls
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Standing Curl
Weight 24kg 26kg 28kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Pushdown/Bar Stand Tri Ext
Weight 20kg/10kg
Target Reps 10
Achieved Reps: 12 12 12/10 10 10
Target Sets: 3
Rear Delt to Front To Lat Raise
Weight 5kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Bar Front Raise
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Finisher
Chin Up: 5
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2218 kcal
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Líp: 43,12g | Prot: 108,37g | Carbs : 350,93g.
Pequeno Almoço: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar, Banana Prata. Almoço: Sardinhas em Óleo (Enlatado), Abóbora Cozida, Batata Inglesa Cozida, Feijão Preto Cozido, Arroz Branco (Cozido). Jantar: Sardinhas em Óleo (Enlatado), Arroz Branco (Cozido), Omelete ou Ovos Mexidos, Feijão Preto Cozido, Batata Inglesa Cozida. Snacks/Outros: Leite, Café com Açúcar. mais...
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