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Jornal de williamcastro alves

 
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08 dezembro 2016

Afternoon
Chest/back

bench press
warm-up sets
set 1:10x20kg
set 2:10x30kg

set 1:12x40kg
set 2:10x48kg
set 3:8x50kg
set 4:5x52kg
dropset [superset 1 ] flyes
drop 1:10x48kg ----> 12x5kg
drop 2:12x44kg ----> 12x5kg
drop 3:12x40kg ----> 12x5kg
drop 4:12x38kg ----> 12x5kg

close grip bench press
set 1:12x38kg
set 2:10x40kg
set 3:8x48kg

reverse grip bench press
set 1:10x30kg
set 2:10x38kg
set 3:8x40kg

rows [superset 2] row underhand
set 1:10x40kg ----> 12x40kg
set 2:10x48kg ----> 8xkg
set 3:10x42kg ----> 10xkg

db bench press [superset 3] db rows
set 1:8x20kg ----> 10x20kg
set 2:6x20kg ----> 10x20kg
set 3:8x20kg ----> 10x20kg
set 4:8x20kg ----> 10x20kg

incl. db bench [superset 4] incl. db row [superset] incl. flyes
set 1: 12x16kg ----> 10x16kg ----> 8x5kg
set 2: 10x16kg ----> 10x16kg ----> 8x5kg
set 3: 8x16kg ----> 10x16kg ----> 8x5kg

decline bench press
set 1: 15x10kg
set 2: 12x10kg
set 3: 10x10kg

finisher
3 rounds for time of
300m run.
time: 5:25.69

07 dezembro 2016

06 dezembro 2016

Afternoon
Shoulder/biceps/triceps

superset 1

shoulder press --> single arm lat. raise
1-12x20kg -------> 12x5kg
2-12x28kg -------> 12x5kg
3-5x34kg -------> 12x5kg
4-6x40kg -------> 8x10kg

preacher DB curl
1-8x10kg
2-6x10
3-10/8x10kg

superset 2
standing kickback --> rear delt raise --> front raise
1-12x8kg -----------> 12x5kg -----------> 10x8kg
2-12x5kg -----------> 12x5kg -----------> 12x5kg
3-12x5kg -----------> 12x5kg -----------> 12x5kg

superset 3
lying kickback --> seated lat. raise --> lying rear delt
1-12x5kg -----------> 12x5kg -----------> 12x5kg
2-12x5kg -----------> 12x5kg -----------> 12x5kg
3-12x5kg -----------> 12x5kg -----------> 12x5kg

superset 4
DB snatches --------> DB swing --> barbell wide grip curl
1-6x20kg -----------> 12x20kg ---> 10x18kg
2-6x20kg -----------> 12x20kg ---> 8x20kg
3-6x20kg -----------> 12x20kg ---> 8x20kg

superset 5
close grip curl --> DB skullcrusher --> seated kickback
1-10x20kg --------> 12x5kg -----------> 12x5kg
2-10x20kg --------> 12x5kg -----------> 12x5kg
3-8x22kg --------> 12x5kg -----------> 12x5kg

superset 6
barbell curl ---> seated rear delt --> bench dip
1-8x22kg -------> 12x5kg ------------> 10x10kg
2-8x22kg -------> 12x5kg ------------> 10x10kg
3-8x22kg -------> 12x5kg ------------> 10x10kg

finisher 1
3 rounds for time of
300m run.
time: 4:49,75

finisher 2
parallel-bar dips --> chin-ups
3x8 ----------------> 3x6

05 dezembro 2016

Morning. Walking: 57 minutes.

Afternoon
Chest/Back

bench press
1-12x20kg (warmup)
2-12x30kg (warmup)
3-12x40kg
4-8x50kg
5 5x52kg(dropset)
drop 1-6x48kg
drop 2-8x46kg
drop 3-10x40kg
drop 4-10x38kg
drop 5-12x30kg

superset 1
close grip bench --> flyes
1-12x30kg ---------> 1-12x5kg
2-12x38kg ---------> 2-12x5kg
3-10x42kg ---------> 3-12x5kg
4-5x48kg (dropset)
drop 1-8x44kg
drop 2-8x38kg
drop 3-10x34kg
drop 4-10x34kg
drop 5-12x30kg

superset 2
reverse grip bench --> push-ups
1-8x30kg ------------> 10 bodyweight push-ups
2-8x32kg ------------> 10 bodyweight push-ups
3-8x34kg ------------> 10 bodyweight push-ups

superset 3
incl. bench --> incl. flyes
1-10x30kg ----> 1-12x5kg
2-10x34kg ----> 2-12x5kg
3-6x36kg -----> 3-12x5kg

rows
1-10x38kg
2-8x40kg
3-8x40kg

rows over hand
1-10x30kg
2-12x30kg
3-10x38kg

superset 4
DB row -----> pull-over
1-10x20kg --> 1-10x15kg
2-10x20kg --> 2-10x15kg

finisher 1
plate press
1-15x10kg
2-15x10kg

finisher 2
3 rounds for time of
300m run
time:5:18:56

finisher 3
Pull-ups
2x6

04 dezembro 2016

Peso: Perdidos até agora: Ainda faltam: Dieta cumprida:
67,7 kg 25,3 kg 0 kg 100%
A Ganhar 1,1 kg por Semana


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