Registar
|
Iniciar Sessão
Portugal
Pesquisar:
Alimentos
Receitas
Fitness
Membros
Meu FatSecret
Alimentos
Receitas
Fitness
Comunidade
Comunidade
Membros
williamcastro alves
Jornal
Jornal de williamcastro alves
Perfil de williamcastro alves
|
Histórico de Peso
311 a 315 de 356
Página :
Anterior
...
59
60
61
62
63
64
65
66
67
...
Seguinte
03 dezembro 2016
Leg
30 minutes of warm-up and hip mobility (thanks Kelly Starrett)
Squats
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
Superset 1
plate leg lateral raise
12x10kg
12x10kg
15x10kg
Calf raise
15x10kg
15x10kg
15x10kg
Hip ups
15x10kg
15x10kg
15x10kg (superset)5x10kg each leg
50 Air squats
Superset 2
Landmine Sumo Squat
10x30kg
12x30kg
12x30kg
Landmine RDL
10x30kg
12x30kg
12x30kg
Superset 3
Hip thruster
12x52kg
12x52kg
12x52kg
Seated Calf Raise
15x52kg
15x52kg
Superset 4
DB walking lunges
20x14kg
20x14kg
Over head plate walking lunge
20x20kg
17x20kg
Leg ext
Ham
50 Air squats
Cool down and stretching
02 dezembro 2016
Biceps / Triceps / Shoulders
Superset 1
close grip bar curl
12x16kg
12x18kg
12x18kg
standing kickback
12x5kg
12x5kg
12x5kg
standing lat raises
12x5kg
12x5kg
12x5kg
superset 2
wide grip bar curl
10x18kg
10x18kg
11x18kg
seated kickback
12x5kg
12x5kg
12x5kg
seated front raise
12x5kg
12x5kg
12x5kg
superset 3
bar curl
12x20kg
12x20kg
12x20kg
plank kickback
12x5kg
12x5kg
12x5kg
superset 4
preacher
12x14kg
12x16kg
12x16kg
lat. raise one arm
12x8kg
12x8kg
12x8kg
bench dip
12xBW
12xBW
10x10kg
giant superset 1
standing DB curl
10x10kg
12x8kg
12x8kg
skull crusher
10x14kg
10x14kg
12x12kg
standing front raise
8x8kg
12x8kg
10x8kg
triceps bench press
10x14kg
15x12kg
15x16kg
giant superset 2
seated DB curl
12x8kg
12x8kg
12x8kg
rear delt bent over
8x5kg
8x5kg
8x5kg
seated lat raise
12x5kg
12x5kg
12x5kg
seated DB shoulder press
12x8kg
12x8kg
12x8kg
finisher #1
concentration curl
10x8kg
10x8kg
10x14kg
triceps ext behing the head
10x15kg
10x15kg
finisher #2
paralel bar triceps dips
8xBW
8xBW
8xBW
01 dezembro 2016
Chest/Back
bench press
1-12x30kg
2-12x34kg
3-12x40kg
4-10x44kg
5-6x50kg
6-6x50kg
7-5x52kg
rest: 10 push-ups
close grip bench press
1-12x40kg
2-10x40kg
3-10x40kg
rest: 10 close grip push-ups
flyes
1-12x5kg
2-12x6kg
3-12x6kg
rest: 10 floor push-ups
floor chest press
1-15x40kg
2-15x30kg
3-15x30kg
rest: 10 wide grip push-ups
superset 1
db incl. bench press | incl. flyes | incline db rows
1-10x16kg ------------> 10x5kg ------> 10x16kg
2-8x16kg -------------> 10x5kg ------> 10x16kg
3-8x16kg -------------> 10x5kg ------> 10x16kg
rest: 10 push-ups
db rows
1-12x24kg
2-12x24kg
3-10x18kg
rest: 10 decline push-ups
rows (dropset)
1-(overhand)8x48kg -> 6x42kg -> 6x38kg -> 6x20kg
2-(underhand)8x48kg -> 6x42kg -> 6x38kg -> 6x20kg
rest: 5 10kg plate push-ups
t-bar rows
1-12x38kg
2-12x38kg
3-12x38kg
rest: 10 one foot push-ups
plate press
1-10x10kg
2-10x18kg (db)
3-15x10kg
rest: 10 diamond push-ups
pullover
1-10x15kg
2-10x15kg
3-10x15kg
finisher
pull-ups
3 sets to failure
1-6
2-6
3-5
toes to bar
x5
30 novembro 2016
Legs, hams and boooty on fire!
Deads
10x52kg
10x52kg
10x52kg
RDLs
8x52kg
8x52kg
8x50kg
DB RDLs
8x40kg
8x40kg
8x40kg
Glute bridges
12x50kg
12x50kg
12x50kg
Bar lunges
10x38kg
10x30kg
10x30kg
Hip-ups
3x15
Calves
3x25
seated
20x30kg
15x42kg
15x42kg
DB Walking lunges
14steps x 28kg
14steps x 28kg
14steps x 28kg
Lat. step-ups
10x14kg
10x14kg
10x10kg
Leg Ext
15x40kg
15x45kg
15x45kg
Hams
14x45kg
10x45kg
10x45kg
29 novembro 2016
Leg / Triceps*
Superset 1
Barbell curl -----> standing kickback
12x18kg-----------> 12x5kg
12x18kg-----------> 12x5kg
12x18kg-----------> 12x5kg
Superset 2
Standing DB curl -> Plank triceps kickback
7x12kg------------> 12x5kg
10x12kg-----------> 12x5kg
10x12kg-----------> 12x5kg
Superset 3
Wide grip curl----> Bench dip
10x18kg-----------> 10x10kg
10x18kg-----------> 10x10kg
10x18kg-----------> 10x10kg
Superset 4
incline BD curl---> Lying kickback
12x8kg------------> 13x5kg
12x8kg------------> 13x5kg
12x8kg------------> 10x5kg
Lying barbell curl
10x10kg
10x14kg
10x14kg (close grip)
8x14kg (standing and lying close grip)
Finisher
Triceps dips
3x8
toes to bar
2x6
abs bench leg tuck
2x15
chin-up
2x5
elbow to bar
1x5
*During warmup (jumping rope) I felt a little pain in my right calf, so I switched legs for biceps (that would be tomorrow)
Histórico de Peso de williamcastro alves
Visualizar Histórico Completo