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Morning:
Light cardio around 8.000 steps.
Afternoon:
Upper Body
Compound Exercises
Bench Press
Weight 52kg
Target Reps 8/10
Achieved Reps: 8 8 8 9
Target Sets: 4
Tricet:
Seated Shoulder Press
Weight 24kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Lat Raises
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Rear Delt Raises
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Landmine T Bar Rows
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Acessorry Work
Superset 1
Landmine Chest Press
Weight 30kg 34kg 38kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
DB Flyes
Weight 5kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Superset 2
Wide Grip Lat Pulldown
Weight 45kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
DB Tricep Kickback
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Triset 2
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2
Standing Curl
Weight 24kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2
Db Skull Crusher
Weight 5kg
Target Reps 10
Achieved Reps: 10 12
Target Sets: 2
Face Pull
Weight 20kg
Target Reps 10
Achieved Reps: 12 12
Target Sets: 2
Straight Arm Lat Pulldown
Weight 20kg
Target Reps 10
Achieved Reps: 8 10
Target Sets: 2
Bar Curl dropset to failure
Weight 24kg 22kg 20kg 10kg
Target Reps 10
Achieved Reps:
Target Sets: 2
Finisher
Floor Press
Weight 30kg
Reps: 25
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2214 kcal
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Líp: 28,01g | Prot: 79,87g | Carbs : 424,90g.
Pequeno Almoço: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. Almoço: Taioba, Fruta-Pão, Omelete ou Ovos Mexidos, Feijão Preto Cozido, Macarrão. Jantar: Fruta-Pão, Macarrão, Omelete ou Ovos Mexidos, Feijão Preto Cozido. Snacks/Outros: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. mais...
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