Registar
|
Iniciar Sessão
Portugal
Pesquisar:
Alimentos
Receitas
Fitness
Membros
Meu FatSecret
Alimentos
Receitas
Fitness
Comunidade
Comunidade
Membros
williamcastro alves
Jornal
Jornal de williamcastro alves
Perfil de williamcastro alves
|
Histórico de Peso
126 a 130 de 356
Página :
Anterior
...
22
23
24
25
26
27
28
29
30
...
Seguinte
30 maio 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
76,7 kg
16,3 kg
0 kg
100%
A Ganhar 2,8 kg por Semana
29 maio 2017
Week 4 of (now 22)
Back Squat (Power/Speed day)
Load: 50%1RM
Weight: 70kg
Rep range: 6
Reps: 6x6x6x6
Sets: 4
Bench Press (Hypertrophy Day) (Forced mini-deload)
Load: 70% 1RM
Weight: 60kg then 2x54kg
Rep range: 8
Reps: 4x8x8
Sets: 3
Deadlift (Power/Speed day)
Load: 50%1RM
Weight: 110kg
Rep range: 6
Reps: 6x6x6x6
Sets: 4
Accessory work
Superset
DB Bench Press
Weight: 24kg
Range: 10
Reps: 10x10x10
Sets: 3
Landmine Chest Press
Weight: 40kg
Range: 10
Reps: 10x10x10
Sets: 3
Superset
Tricep Pushdown
Weight: 20kg
Range: 10
Reps: 12x12x12
Sets: 3
Barbbell Standing Tricep Ext
Weight: 15kg
Range: 10
Reps: 12x12x12
Sets: 3
Superset
Cabe Overhead Tricep Ext
Weight: 15kg
Range: 10
Reps: 12x12x12
Sets: 3
Tricep Rope Pushdown
Weight: 15kg
Range: 10
Reps: 12x12x12
Sets: 3
29 maio 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
76,3 kg
16,7 kg
0 kg
100%
A Perder 4,9 kg por Semana
28 maio 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
77 kg
16 kg
0 kg
100%
A Ganhar 0,7 kg por Semana
27 maio 2017
Off/Recovery day 3: Saturday
Main
Front Squat (Power/Speed day)
Load: 50% 1RM
Weight: 54kg
Range: 6
Reps: 6x6x6x6
Sets: 4
Leg assistance
Seated Calf Raise
Weight: 54kg
Range: 25
Reps: 25x25x25
Sets: 3
Shoulder Assistance
Warm-up
Facepull
Weight: 10kg
Range: 10
Reps: 10x10x10
Sets: 3
Superset 1
Lat Raise
Weight: 8kg
Range: 8
Reps: 10x10x10
Sets: 3
Push-Press
Weight: 28kg
Range: 8
Reps: 8x8x8
Sets: 3
Superset 2
Rear Delt Raise
Weight: 8kg
Range: 8
Reps: 8x8x10
Sets: 3
Front Raise
Weight: 8kg
Range: 8
Reps: 8x8x10
Sets: 3
Superset 3
Upright Row
Weight: 20kg
Range: 8
Reps: 8x8x8
Sets: 3
DB Shoulder Press
Weight: 10kg
Range: 8
Reps: 8x8x8
Sets: 3
Back assistance
V-Grip Lat Pulldown
Weight: 60kg
Range: 8
Reps: 10x10x10
Sets: 3
Wide Grip Lat Pulldown (Rear Delt Focus)
Weight: 60kg
Range: 8
Reps: 8x8x8
Sets: 3
Superset Finisher
Pull-up
Range: AMRAP
Reps: 10x6x5
Sets: 3
DB Row
Weight: 28kg
Range: 8
Reps: 8x8x8
Sets: 3
Histórico de Peso de williamcastro alves
Visualizar Histórico Completo