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williamcastro alves
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Histórico de Peso
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15 fevereiro 2017
rest/active recovery
jogging: 40m
14 fevereiro 2017
Lower/abs
Compound Exercises
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps:
Target Sets: 4
Pause Squat
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10 15
Target Sets: 4
RDL
Weight 52kg
Target Reps 12
Achieved Reps: 10 10 10 10
Target Sets: 3
Acessorry Work
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 15 15 15
Target Sets: 3
Landmine Hack Squat
Weight 40kg
Target Reps 12
Achieved Reps: 10 10 10
Target Sets: 3
Bulgarian Split Squat
Weight 10kg
Target Reps 12
Achieved Reps: 10 10 10
Target Sets: 3
Walking Lunges
Weight 20kg
Target Reps 10
Achieved Reps: 9 9 9 9
Target Sets: 3
Leg ext
Weight: 40kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Lying Leg Curls
Weight 42kg
Target Reps 15
Achieved Reps: 12 12 12
Target Sets: 3
13 fevereiro 2017
Upper
Compound Exercises
Bench Press
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 8
Target Sets: 4
Standing Shoulder Press
Weight 30kg:
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4
Landmine Row
Weight 48kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Acessorry Work
Superset 1
Incline Flyes
Weight 5kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Rear Delt Raise
Weight 5kg
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 3
Superset 2
Landmine one arm Row
Weight 38kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Landmine Chest Press
Weight 38kg
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 3
Superset 3
Wide Grip Lat Pull Down
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Close Grip Lat Pull down
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Superset 4
Lat to Front raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Superset 5
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps:
Target Sets: 3
Standing Curl
Weight up to 24kg
Target Reps 10
Achieved Reps:
Target Sets: 3
Finisher
Face Pull
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
12 fevereiro 2017
Cutting fase
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
70,9 kg
22,1 kg
0 kg
100%
A Perder 0,4 kg por Semana
11 fevereiro 2017
Lower
Compound Exercises
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 15
Target Sets: 4
Bottom Squat
Weight 52kg
Target Reps 15
Achieved Reps: 10 10 10 10
Target Sets: 4
Deadlift Tabata
Weight 52kg
Acessorry Work
Glute Bridge
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Landmine Hack Squat
Weight 38kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
DB Walking Lunges
Weight 20kg
Target Reps 10
Achieved Reps: 9 9 9
Target Sets: 3
Leg Ext
Weight 42kg
Target Reps 15
Achieved Reps: 12 12 12
Target Sets: 3
Lying Leg Curls
Weight 42kg
Target Reps 15
Achieved Reps: 12 12 12
Target Sets: 3
Finisher: 100 air squat
Histórico de Peso de williamcastro alves
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