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williamcastro alves
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Jornal de williamcastro alves
Perfil de williamcastro alves
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Histórico de Peso
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28 dezembro 2016
Brosesh
Bis and tris
Afternoon
Superset all the freakin way
superset 1
seated hammer curl
3 of 10x10kg
seated kickback
3 of 10x5kg
superset 2
seated inner curl
3 of 10x10kg
seated over head bar triceps extension
3 of 12x8kg
superset 3
close grip curl
2 of 10x20kg
1 of 10x24kg
standing kickbacj
3 of 12x5kg
superset 4
wide grip curl
1 of 10x20kg
2 of 10x22kg
bar skull crusher
3 of 10x8kg
superset 5
standing alternate curl
3 of 10x10kg
close grip bench press
12x22kg
12x34kg
12x42kg
superset 6
preacher
3 of 10x20kg
standing triceps ext
2 of 12x10kg
1 of 12x16kg
SOUNDTRACK
26 dezembro 2016
workout sountrack
26 dezembro 2016
Afternoon Brosesh
chest / back
db bench press
1:10x16kg
2:8x20kg
3:8x20kg
4:8x22kg
Superset 1
incline db bench press ~~~> flyes: 4 sets of 10x5kg
1:10x16kg
2:8x20kg
3:3x20kg
4:6x20kg
5:4x22kg
Superset 2
db bench press neutral grip ~~~> flyes: 3 sets of 10x5kg
1:10x16kg
2:10x16kg
3:8x20kg
rows
6 sets of 10x36kg /3 sets of reverse grip and 3 of over hand grip
pull over
3 sets of 10x15kg
db row
3 sets of 10x20kg
floor db press
3 sets of 8x20kg
lying db row
3 sets of 10x20kg
landmine row
3 sets of 10x40kg
90 Push ups [10 between each set]
Finisher 1
3 Rounds of 300m run for time:
4:57.28
Finisher 2
3 sets of pull ups to failure
26 dezembro 2016
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
69,5 kg
23,5 kg
0 kg
100%
A Ganhar 1,1 kg por Semana
25 dezembro 2016
LEGDAY SOUNDTRACK
Histórico de Peso de williamcastro alves
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