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williamcastro alves
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Histórico de Peso
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11 janeiro 2017
SOUNDTRACK
11 janeiro 2017
Legs
Front Squat
Weight 52kg
Target Reps 5
Achieved Reps: 5 5 5 5 4 3 8
Target Sets: 5
Achieved Sets: 7
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: 15 15 15
Target Sets: 3
Achieved Sets: 3
RDL
Weight 40kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Elevated Plie Squat
Weight 15kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Leg Ext;
Weight 41kg
Target Reps 15
Achieved Reps: 15 15 15 15
Target Sets: 4
Achieved Sets: 4
Lying Leg Curls
Weight 41kg
Target Reps 12
Achieved Reps: 15 15 15 12
Target Sets: 4
Achieved Sets: 4
Finisher
GHD Hams Raise
2 sets to failure
10 janeiro 2017
Afternoon/Night
Biceps and Triceps
Seated DB Alt. Curl
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Tricep Rope Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Hammer Curl
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Tricep Bar Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Preacher Unilateral Curl
Weight Target: 8kg
Weitgh Achieve: 13 [8kg] 10/8[10kg/8kg] 10
Target Reps 10
Achieved Reps: 13 10 8 10
Target Sets: 3
Achieved Sets: 3
Standing Kickback
Weight 5kg
Target Reps 10
Achieved Reps: 20
Target Sets: 3
Achieved Sets: 3
Concentration Curl
Weight Target: 8kg
Weitgh Achieve: 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
DB Skullcrusher
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
09 janeiro 2017
Chest/Shoulders
Afternoon/Night
Bench Press
Weight 52kg
Target Reps 10
Achieved Reps: 10 9 10 9 9
Target Sets: 5
Achieved Sets: 5
Flyes
Weight 5kg
Target Reps 10
Achieved Reps:10 10 10 10 10
Target Sets: 5
Achieved Sets: 5
Incline Bench Press
Weight 40kg
Target Reps 10
Achieved Reps: 10 10 7 9 9
Target Sets: 4
Achieved Sets: 5
Incline Flyes
Weight 5kg
Target Reps 10
Achieved Reps:10 10 10 10 10
Target Sets: 4
Achieved Sets: 5
Incline DB Bench Press
Weight 20kg
Target Reps 10
Achieved Reps: 8 8 6 10[16kg]
Target Sets: 4
Achieved Sets: 4
Shoulder Press
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 3
Achieved Sets: 4
Lat Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Rear Delt Bent Over
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Seated Shoulder Press
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Front Raises
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Standing DB Shoulder Press
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
SOUNDTRACK
09 janeiro 2017
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
69,8 kg
23,2 kg
0 kg
100%
A Ganhar 0,9 kg por Semana
Histórico de Peso de williamcastro alves
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