Jornal de williamcastro alves, 13 mar 17

Morning: Boring Cardio Done and Done!
Jogging plus 16 minutes of sprint tabata.

Night:
Upper Body
Compound Exercises
Bench Press
Weight 52kg
Target Reps 8
Achieved Reps: 8 8 8 8
Target Sets: 4

Shoulder Press
Weight 30kg
Target Reps 8
Achieved Reps: 8 8 7+1 7+1
Target Sets: 4

Weighted Pull-ups
Weight 5kg last 10kg
Target Reps 8
Achieved Reps: 8 6 6 4
Target Sets: 4

Acessorry Work
Superset 1
Weighted Push-ups
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

DB rows
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Superset 2
Facepulls
Weight 20kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3

Front Raise
Weight 5kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3

Superset 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 12 12
Target Sets: 2

Standing Curl
Weight 26kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2

Straight Arm Lat Pulldown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2

Rear Delt to Lateral Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2

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2300 kcal

Líp: 24,34g | Prot: 112,05g | Carbs : 412,76g.   Pequeno Almoço: Peito de Frango no Forno, Grelhado ou Assado, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata. Almoço: Banana Prata, Feijão Preto Cozido, Arroz Branco (Cozido), Macarrão, Peito de Frango. Jantar: Banana Prata, Batata Inglesa Cozida, Sardinhas em Óleo (Enlatado), Arroz Branco (Cozido), Feijão Preto Cozido, Peito de Frango. Snacks/Outros: Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata. mais...