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williamcastro alves
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Histórico de Peso
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04 fevereiro 2017
Lower
Compound Exercises
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 15
Target Sets: 4
Pause Squat
Weight 52kg
Target Reps 15
Achieved Reps: 15 10 10 20
Target Sets: 4
Deadlift Tabata
Weight 52kg
Target Sets: 8
Acessorry Work
Box Squat
Weight 52kg
Target Reps 15
Achieved Reps: 10 10 10
Target Sets: 3
Landmine Squat
Weight 52kg
Target Reps 15
Achieved Reps: 10 10 10
Target Sets: 3
Pistol Squat
Weight 10kg
Target Reps 10
Achieved Reps: 10 5 6
Target Sets: 3
GHD Ham Raise
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Bulgarian Split Squat
Weight 10kg
Target Reps 10
Achieved Reps: 0
Target Sets: 3
02 fevereiro 2017
Upper
Compound Exercises
DB Bench Press
Weight 20kg
Target Reps 10 10 10 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Seated DB Shoulder Press
Weight 12g
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Chest Supported DB Rows
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Acessorry Work
Decline Flyes
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Wide Lat Pulldown
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
DB Curl
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Lying Rear Delt
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Dips
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 (10x10kg)
Target Sets: 3
Bench Diamond Pushup
3x10
Incline DB bench
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Facepull
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Seated Lateral to Front Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Decline DB Bench
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Finisher
DB curl (Blood flow restriction)
30x5kg
15x5kg
15x5kg
Deficit Elevated Push Up
2x10
31 janeiro 2017
Lower/abs
Compound Exercises
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Bottom Squat
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4
GoodMorning
Weight 52kg 44kg 44kg 44kg
Target Reps 12
Achieved Reps: 10 10 10 10
Target Sets: 3
Acessorry Work
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 20 20 20 20
Target Sets: 3
Hams
Weight 41kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 3
Leg Ext
Weight 41kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 3
Lat Step Up
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Prone Glute Lift
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
30 janeiro 2017
Upper
Compound Exercises
Bench Press
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4
Bent Over Row
Weight Up to 52kg:
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4
Standing Shoulder Press
Weight up to 26: 20 24 26 30
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Acessorry Work
Incline Flyes
Weight 8kg: 5KG
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Incline Bench Press
Weight 40kg: 44kg 40kg 40kg
Target Reps 8/10
Achieved Reps:8 10 9
Target Sets: 3
V-Grip Pulldown
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Rope Pushdown
Weight 20kg 24kg 24kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Standing Barbell Curl
Weight up to 24kg: 20kg 24kg 24kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Seated Lat to Front to Rear Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Face Pull
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Wide Grip Lat Pull Down
Weight 44kg
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 3
Close Grip Curl
Weight 24kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
30 janeiro 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
71,1 kg
21,9 kg
0 kg
100%
A Ganhar 0,2 kg por Semana
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