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williamcastro alves
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26 março 2017
And now a movie and chill
26 março 2017
Morning: Rest
Afternoon: Lower
Compound Exercises
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10 10
Target Sets: 5
Low Bar Back Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10 10
Target Sets: 5
Accessory Work
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 20/20 20/20 20/20
Target Sets: 3
Glute Bridge
Weight 52kg
Target Reps 12
Achieved Reps: 10 10 10
Target Sets: 3
Romanian Deadlift
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Unilateral Leg ext
Weight: 30kg/44kg
Target Reps 12
Achieved Reps: 15 15 15
Target Sets: 3
Lying Leg Curls
Weight 30kg/44kg
Target Reps 10
Achieved Reps: 10/8 5/5 15
Target Sets: 3
26 março 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
72,4 kg
20,6 kg
0 kg
Razoavelmente Bem
peso estável
25 março 2017
Morning pre-legday workout: light cardio.
Sand walking and some sprints: 30 minutes.
23 março 2017
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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