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williamcastro alves
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Histórico de Peso
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01 maio 2017
Morning: REST
Night: Upper Body
Strenght day Weight Rep range Reps Sets
Warm-up: facepull 3x10x20kg 20kg 10 10→10→10
Main lifts Weight Rep range Reps. Last set + Sets
Bench Press 64kg 3 3→3→3→2 6
OHP 38kg 3 3→3→3 3
Row 70kg 3 3→3→3 3
Accessory
Supersets
DB Bench Press 28kg 5 3→3→3 3
Chest-Supported Rows 28kg 5 5→5→5 3
Lat Raises 8kg 10 10→10→10 2
Front Raises 8kg 10 10→10→10 2
Rear Delt Raises 8kg 10 10→10→10 2
Lat Pulldown Wide Grip 50kg 10 10→10→10 2
Lat Pulldown Reverse Grip 50kg 10 10→10→10 2
DB Curl (Blood Flow Restriction) 8kg 10 15→15→10 3
DB Skullcrusher (Blood Flow Restriction) 8kg 10 15→7→10 3
30 abril 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
73,8 kg
19,2 kg
0 kg
100%
A Ganhar 1,1 kg por Semana
29 abril 2017
Morning: Rest
Night: Lower Body Hypertrophy day
Compound Exercises Weight Rep range Reps Sets
Front Squat @ 75% 1-RM 72kg 8 → 10 10→10→10→10→12 5
High Bar Back Squat @80% 1-RM 90kg 8 → 10 10→10→10→10→12 5
Deadlift @ 75% 1-RM 110kg 8 → 10 8→8→8 3
Accessory
Glute Bridge 60kg 10 10→10→10 3
RDL 60kg 10 10→10→10 3
Barbbell Bulgarian Split Squat 40kg 10 10→10→10 3
Calf Raise (each set 3 dropsets ) 60kg→50kg→40kg 15 15/15/15→15/15/12→15/12/12 3
28 abril 2017
Morning: light cardio. sand fast pacing walk
Night #Rest
27 abril 2017
Morning: rest
Night: Upper Body Hypertrophy day
Compound Exercises Weight Rep range Reps Sets
Bench Press @ 75% 1-RM 54kg 8 → 10 10 10 10 3
CGBP 42kg 8 → 10 10 10 10 3
Row Under hand grip 54kg 8 → 10 10 10 10 3
Accessory
Standing Shoulder Press @80% 1-RM 28kg 10 10 (8+2) 10 3
Incline DB Bench Press @75% 1-RM 20kg 8 → 10 10 10 10 3
Superset 1
• Incline Front Raise 8kg 10 8 8 10 3
• Rear Delt Raises 8kg 10 8 8 10 3
Weighted Pull-up 5kg 5 5 5 5 3
Superset 2
• Lat Pulldown V-Grip 46kg 10 10 10 10 3
• Bicep Curl 20kg 10 10 10 10 3
Finisher
• Standing Tricep Ext. 10kg 10 12 12 12 3
Histórico de Peso de williamcastro alves
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