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williamcastro alves
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Jornal de williamcastro alves
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Histórico de Peso
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21 dezembro 2016
afternoon/night
LegDay
Warmup: jump rope
Stretching: 23 minutes
Back Squats
10x64kg
7x72
6x72
5x72kg
5x72kg
Front Squats progression
Front Rack Hold
Calf Raise
15x64kg
10x60kg
10x60kg
Box Squat
3x10x54kg
Seated Goodmorning
3x8x54kg
Goodmornings
3x8x48kg
dl
2x6x72kg
sumo dl
2x8x72kg
glute brigde
4x8x72kg
landmine goblet squat
3x8x50kg/54kg/54kg
SOUNDTRACK
20 dezembro 2016
bro sesh all the way with supersets
bis and tris
rest period: 30 jump ropes and abs exercise
afternoon
superset 1
seated db curl
10x10kg
10x10kg
10x12kg
standing kickback
10x5kg
10x5kg
10x5kg
12xV sit ups
30 jump ropes/double unders
superset 2
concentration curl
10x10kg
10x10kg
10x10kg
standing plate triceps ext
12x10kg
12x10kg
12x10kg
12 leg raise
30 jump rope/double under
superset 3
hammer curl
10x10kg
10x10kg
10x10kg
plate skullcrusher
12x10kg
12x10kg
12x10kg
12 bench leg tuck
30 jump rope/double under
superset 4
wide grip curl
10x20kg
10x20kg
10x20kg
lying kickback
12x5kg
10x5kg
12x5kg
12 crunch feet on the bench
30 jump rope/double under
superset 5
close grip curl
10x22kg
10x22kg
10x22kg
lying db triceps ext
12x5kg
12x5kg
12x5kg
12 bench crunch twist
30 jump rope/double under
superset 6
preacher
8x20kg
8x20kg
8x20kg
close grip bench press
10x40kg
10x40kg
10x40kg
30 jump rope/double under
Finisher 3 rounds for time of 300m run:
5:10.53
Soundtrack
19 dezembro 2016
WORKOUT´S SOUNDTRACK
19 dezembro 2016
Afternoon
Back
face pull with rope
8x25kg
8x25kg
8x25kg
rows
8x40kg
8x46kg
8x48kg
over hand rows
10x40kg
8x46kg
8x48kg
t bar row
10x40kg
10x40kg
10x40kg
one arm landmine row
10x35kg
8x50kg
8x45kg
db row
10x28kg
10x28kg
8x34kg
db incline row
10x20kg
10x20kg
10x20kg
db swing
10x20kg
10x20kg
10x20kg
db snatch
5x20kg
5x20kg
pull up
4 sets to failure [6/6/6/5]
8 rounds of tabata circuit
jump rope X squat
19 dezembro 2016
slowly but surely
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
68,4 kg
24,6 kg
0 kg
100%
A Ganhar 0,4 kg por Semana
Histórico de Peso de williamcastro alves
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