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17 maio 2017
Week 2 of 20
Day 2
Front Squat (Power/Speed day)
Load: 60% 1RM
Weight: 52kg
Rep Range: 6
Reps: 6x6x6x6
Sets: 4
Bench Press (Power/Speed day)
Load: 60% 1RM
Weight: 44kg
Rep Range: 6
Reps: 6x6x6x6
Sets: 4
OHP (Hypertrophy day)
Load: 70% 1RM
Weight: 28kg
Rep Range: 8
Reps: 8x8x8
Sets: 3
16 maio 2017
Week 2 of 20
Off/Active recovery day.
So today was supposed to be an Off/Active Recovery day. I should have done a morning walk to keep the blood flowing in my legs, but I was not in the mood. So in the night I decided to chase the pump and kill my arms in a very quick arm-only-workout with trisets and supersets.
Just light wight and a massive pump.
Triset:
Wide grip curl: 3x10x20kg
Close grip curl: 3x10x20kg
Seated lying DB curl: 3x10x8kg
Superset
Standing hammer curl: 3x10x10kg
Standing DB single arm curl: 3x10x10kg
Superset
Seated barbbell preacher curl: 3x10x20kg
Overhead single arm cable curl: 3x10x10kg
Notes:
I will keep doing arm-only workouts on my recovery days.
15 maio 2017
Week 2 of 20:
(15-20 May)
Day 1
Back squat (Strength Day)
Load: 90%1RM
Weight: 116kg
Rep range: 2
Reps: 2x2x2x2x2x4
Sets: 6
Bench press (Hypertrophy Day):
Load: 70%1RM
Weight: 58kg
Rep range: 8
Reps: 8x8x10
Sets: 3
Conventional deadlift (Hypertrophy Day)
Load: 70%1RM
Weight: 116kg
Rep range: 8
Reps: 8x8x10
Sets: 3
Assistance
Weighted Pull-ps
Weight: 5kg
Rep range: AMRAP
Reps: 5x5x6
Sets: 3
V-grip Lat Pulldown
Weight: 50kg
Rep range: AMRAP
Reps: 15x15x11
Sets: 3
Notes:
Squat
RPE of 8 in all sets. Maybe one 9 on the set 5. I was very conservative here.
Bench
I fucking need to keep my feet flat on the floor during the reps. They start dancing like a fucking Ginger Rogers in the middle of the serie.
Deadlift
Ugh!
14 maio 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
74,9 kg
18,1 kg
0 kg
100%
A Ganhar 0,3 kg por Semana
13 maio 2017
Week 1 of 20
Day 3
Morning:
Bench Press (Strength day)
Load: 90%
Weight: 64kg
Rep range: 2
Reps: 2x2x2x2x2x4
Sets: 6
Accessory work
Superset
DB Bench Press
Load:
Weight: 24kg
Rep range: 8
Reps: 8
Sets: 3
Landmine Chest Press
Load:
Weight: 1x30kg-2x40kg
Dropset: 1x30kg-1x20kg
Rep range: 8-10
Reps: 10
Sets: 3
DB Flyes
Load:
Weight: 10kg
Rep range: 10
Reps: 10
Sets: 3
Afternoon:
Back Squat (Hypertrophy day)
Load: 70%
Weight: 98kg
Rep range: 8
Reps: 8x8x10
Sets: 3
New 1rep max attempts:
#1 Warm-up: 110kg
#2 Previous PR: 118kg
#3 New PR: 120kg
#4 New PR: 122kg
#5 New PR: 124kg
Deadlift (Strength day)
Load: 90-ish%
Weight: 130kg
Rep range: 2
Reps: 2x2x2x2x2x2
Sets: 6
Accessory work:
RDL
Load: 80-ish%
Weight: 90kg
Rep range: 5
Reps: 5x5x5
Sets: 3
Notes:
Squats and Chest sessions:
So I changed things a bit today. Chest and its assistance work earlier, and squat, deads and assistance later. It felt really good, however, I had to skip some of the assistance work (glute bridge and split squat) because I ended up testing my squat one rep max. I know I should try PR's on strength day but I was feeling it! So because of that my squat session ended up being longer than expected.
Deadlift: Those deads felt like shit. I mean really. I will keep the weight until my form get better.
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