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williamcastro alves
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Histórico de Peso
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04 janeiro 2017
SOUNDTRACK
04 janeiro 2017
Leg
Afternoon/Night
Pause Skwaats
1/10x52kg
2/10x52kg
3/10x52kg
4/10x52kg
5/10x52kg [starting from the bottom part]
Front Skwaats
1/8x52kg
2/8x44kg
3/8x44kg
Clean progression
3 sets of lots of cleans
Goodmornings
1/10x30kg
2/10x30kg
3/10x30kg
RDL
1/10x30kg
2/10x30kg
3/10x30kg
Glute Bridges
1/10x52kg
2/10x52kg
3/10x52kg
Calf Raise
1/12x44kg
2/12x44kg
3/12x44kg
Leg Ext
1/15x42kg
2/15x42kg
3/15x42kg
4/15x42kg
Hams
1/12x42kg
2/12x42kg
3/12x42kg
4/12x42kg
SOUNDTRACK
03 janeiro 2017
Afternoon/Night
Chest
bench press/flyes
1/12x44kg/12x5kg
2/10x48kg/12x5kg
3/10x50kg/12x5kg
4/10x52kg/12x5kg
5/5x52kg
6/5x52kg
4/5x52kg
8/5x52kg
close grip bench press
1/12x40kg
2/12x40kg
3/10x44kg
4/10x44kg
reverse grip bench press
1/8x30kg
2/8x30kg
3/8x30kg
4/8x30kg
incline bench press/incline flyes
1/8x38kg/12x5kg
2/8x38kg/12x5kg
3/8x38kg/12x5kg
4/7x38kg[failed last rep]/12x5kg
incline db bench press
1/12x14kg
2/12x14kg
3/10x16kg
db bench press
1/10x16kg
2/10x16kg
3/10x16kg
single arm cable press
1/6x20kg
2/8x15kg
3/8x15kg
SOUNDTRACK
03 janeiro 2017
Fuck that shit
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
69 kg
24 kg
0 kg
100%
A Perder 0,4 kg por Semana
02 janeiro 2017
Afternoon/Night
Back and abs
#Flu
Rows
12x40kg
12x40kg
12x40kg
15 Bench crunches
Reverse Grip Rows
12x40kg
12x40kg
12x40kg
15 V situps
T Bar Row [crappy 2 sets]
10x44kg
10x44kg
15 Knee Situps
V bar lat pulldown
10x41kg
10x41kg
10x41kg
15 leg raise with twist
Wide grip lat pulldown
10x41kg
10x41kg
10x41kg
10 leg raise pullup bar
Reverse grip lat pulldown
10x41kg
10x41kg
10x41kg
Straight arm lat pulldown
10x20kg [bar]
10x20kg [rope]
10x20kg [bar]
One arm lat pulldown
8x25kg
10x20kg
15x15kg
Superset Finisher
Pull up to failure
7, 5, 5.
Pullover
10x10kg
10x10kg
10x10kg
SOUNDTRACK
Histórico de Peso de williamcastro alves
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