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13 março 2017
Morning: Boring Cardio Done and Done!
Jogging plus 16 minutes of sprint tabata.
Night:
Upper Body
Compound Exercises
Bench Press
Weight 52kg
Target Reps 8
Achieved Reps: 8 8 8 8
Target Sets: 4
Shoulder Press
Weight 30kg
Target Reps 8
Achieved Reps: 8 8 7+1 7+1
Target Sets: 4
Weighted Pull-ups
Weight 5kg last 10kg
Target Reps 8
Achieved Reps: 8 6 6 4
Target Sets: 4
Acessorry Work
Superset 1
Weighted Push-ups
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
DB rows
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Superset 2
Facepulls
Weight 20kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Front Raise
Weight 5kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Superset 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 12 12
Target Sets: 2
Standing Curl
Weight 26kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2
Straight Arm Lat Pulldown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2
Rear Delt to Lateral Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2
11 março 2017
Lower
Compound Exercises
Front Squat (FORCED REST)
Weight 52kg
Target Reps 10/12
Achieved Reps:
Target Sets: 4
Back Squat
Weight 52kg
Target Reps 12
Achieved Reps: 12 12 12 20
Target Sets: 4
Goodmornings
Weight 52kg 48kgX3
Target Reps 8
Achieved Reps: 8 8 8 8
Target Sets: 4
Deadlift\Sumo
Weight 52kg
Target Reps 10
Achieved Reps: 13 10 10 10
Target Sets: 4
Acessorry Work
Glute Bridge
Weight 52kg
Target Reps 12
Achieved Reps: 10 10 10
Target Sets: 3
Leg ext drop set
Weight: 44kgX3 34kg 24kg
Target Reps 15
Achieved Reps: 15 15 20 15 20
Target Sets: 3
Lying Leg Curls
Weight 44kgX3 34kg 24kg
Target Reps 15
Achieved Reps: 15 15 15 15 20
Target Sets: 3
10 março 2017
Morning: light cardio 40 min
Night
Upper
Compound Exercises
Bench Press / Incline
Weight 52kg / 30kg
Target Reps 8
Achieved Reps: 8 8 8 8 / 10 10 10
Target Sets: 4
Shoulder /Push Press
Weight 30g
Target Reps 8
Achieved Reps: 5+5 5+5 3+5
Target Sets: 3
Landmine Row
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Acessorry Work
Landmine Chest Press
Weight 38kg
Target Reps 10
Achieved Reps: 8 7 8 (34kg)
Target Sets: 3
Wide Lat Pulldown
Weight 46kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Facepulls
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Standing Curl
Weight 24kg 26kg 28kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Pushdown/Bar Stand Tri Ext
Weight 20kg/10kg
Target Reps 10
Achieved Reps: 12 12 12/10 10 10
Target Sets: 3
Rear Delt to Front To Lat Raise
Weight 5kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Bar Front Raise
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Finisher
Chin Up: 5
09 março 2017
Light cardio.
Walking in the sand
15 min
08 março 2017
Lower
Compound Exercises
front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10 10
Target Sets: 5
RDL
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Accessory Work
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 15 15 15
Target Sets: 3
Glute Bridge
Weight 52kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 4
Landmine Hack Squat
Weight 30kg 38kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Leg ext
Weight: 43kg43kg43kg38kg28kg
Target Reps 15
Achieved Reps: 15 15 15 20 5 10
Target Sets: 3
Lying Leg Curls
Weight 43kg43kg43kg38kg28kg
Target Reps 15
Achieved Reps: 15 15 18 12 15
Target Sets: 3
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