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Histórico de Peso
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02 junho 2017
Week 4 of 22
Day 3
Back Squat (Hypertrophy Day)
Load: 70-ish%1RM
Weight: 102kg
Rep range: 8
Reps: 8x8x10
Sets: 3
Bench Press (Power/Speed day)
Load: 50% 1RM
Weight: 48kg (Shoulder rehab)
Range: 6
Reps: 6x6x6x6
Sets: 4
Rack Pull (Strength Day)
Load: 90% 1RM
Weight: 150kg
Rep range: 2
Reps: 2x2x2x2x2x2
Sets: 6
Assistance
Superset
DB Bench Press
Weight: 24kg
Rep range: 8
Reps: 8
Sets: 3
Push Press
Weight: 28kg
Rep range: 8
Reps: 8
Sets: 3
Superset
Incline DB Bench Press
Weight: 20kg
Rep range: 8
Reps: 8
Sets: 3
Seated Shoulder Press
Weight: 20kg
Rep range: 8
Reps: 8
Sets: 3
Superset
Landmine Chest Press
Weight: 40kg
Rep range: 10
Reps: 10
Sets: 3
Landmine Shoulder Press
Weight: 10kg - 20kg x 20kg
Rep range: 10
Reps: 20x10x10
Sets: 3
Finisher
Plate Front Raise
Weight: 10kg
Rep range: 30
Reps: 30
02 junho 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
77,2 kg
15,8 kg
0 kg
100%
A Perder 3,5 kg por Semana
01 junho 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
77,7 kg
15,3 kg
0 kg
100%
A Ganhar 3,5 kg por Semana
31 maio 2017
Week 4 of 22
Day 2
Front squat (Strength day aka heavy doubles)
Load: 90%1RM
Weight: 102kg
Rep range: 2
Reps: 2x2x2x2x2x5 (last rep was ugly as fuck.
Sets: 6
Bench Press (Power/Speed day)
Load: 50% 1RM
Weight: 46kg (Shoulder rehab)
Range: 6
Reps: 6x6x6x6
Sets: 4
Deadlift (Testing day)
Load: 100+%
Weight: 130kg - 140kg - 150kg
Range: 1
Reps: 1
RDL
Load:
Weight: 86KG
Range: 8
Reps: 8x8x8
Sets: 3
Rack Squat
Load:
Weight: 40kg
Range: 8
Reps: 15/15
Sets: 2
30 maio 2017
Off/Recovery day: Tuesday
Dropset
Back Assistance
Weighted Pull-up 10kg AMRAP 5x5x4 3
Pull-up AMRAP 5x6x5 3
Assisted Pull-up AMRAP 6x5x5 3
Row 50kg 10 10x10x10 3
Lat Pulldown Shoulder Grip 50kg 10 10x10x10 3
Lat Pulldown Reverse Grip 50kg 10 10x10x10 3
V-Grip Lat Pulldown 50kg 10 10x10x10 3
Bicep Assistance
Incline Lying Bicep Curl 8kg 10 10x10x10 3
Superset
Wide Grip Curl 20kg 10 10x10x10 3
Close Grip Curl 20kg 10 10x10x10 3
Finisher
Preacher Curl 20kg 10 10x10x10 3
Histórico de Peso de williamcastro alves
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