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williamcastro alves
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Histórico de Peso
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28 janeiro 2017
Lower/abs
Compound Exercises
Pause Squat
Weight 52kg
Target Reps 10
Achieved Reps:10 10 10 15 10
Target Sets: 4
Achieved Sets: 5
Front Squat
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10 15
Target Sets: 4
Achieved Sets: 5
Deadlift
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10 10
Target Sets: 4
Achieved Sets: 5
Acessorry Work
Bulgarian Split Squat
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
DB Plie Squat
Weight 20kg/30kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Glute Bridge
Weight 52kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Achieved Sets: 3
Leg Ext
Weight 42kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 3
Achieved Sets: 3
Lying Leg Curls
Weight 44kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 3
Achieved Sets: 3
26 janeiro 2017
Upper
Compound Exercises
Incline DB Bench Press
Weight 20kg
Target Reps 10
Achieved Reps: 8 8 8 8 8
Target Sets: 4
Achieved Sets: 5
Seated DB Shoulder Press
Weight 12g
Target Reps 10
Achieved Reps: 10 10 10 10 10
Target Sets: 4
Achieved Sets: 5
Chest Supported DB Rows
Weight 20kg
Target Reps 10
Achieved Reps: 12 12 12 12 12
Target Sets: 4
Achieved Sets: 5
Acessorry Work
Flyes
Weight 8kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 4
Achieved Sets: 3
Wide Lat Pulldown
Weight 40kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Tricep Reverse Grip Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Seated DB Curl
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Lying Rear Delt
Weight 8kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Bench Diamond Pushup
3x10
Straight Arm Lat Pulldown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Facepull
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
25 janeiro 2017
active recovery day going smooth with ll cool j
24 janeiro 2017
Lower/abs
Compound Exercises
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Achieved Sets: 4
Bottom Squat
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4
Achieved Sets: 4
RDL
Weight 52kg
Target Reps 12
Achieved Reps: 10 10 10 10
Target Sets:4
Achieved Sets: 4
Acessorry Work
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 15 15 15
Target Sets: 3
Achieved Sets: 3
Glute Bridge
Weight 52kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Achieved Sets: 3
Leg Ext
Weight 40kg
Target Reps 12
Achieved Reps: 15 15 15
Target Sets: 3
Achieved Sets: 3
Lying Leg Curls
Weight 40kg
Target Reps 12
Achieved Reps: 15 15 15
Target Sets: 3
Achieved Sets: 3
Single Leg RDL
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
ABS
bench leg tuck 10x2
floor crunch 10x2
v situps 10x2
23 janeiro 2017
workout soundtrack
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