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williamcastro alves
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Histórico de Peso
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28 novembro 2016
Chest/Back (Still going easy cuz my shoulders)
10 Floor push-ups (warm-up)
Bench press
1-12x30kg (warm-up)
2-12x40kg
3-10x46kg
4-7x50kg
5-5x52kg
6-3x52kg
7-10x48kg
8-12x40kg
9-10x30kg (close grip)
10-10x30kg (reverse grip)
Rest: 10 floor push-ups
Flyes
1-15x5kg
2-12x5kg
3-10x5kg
4-12x5kg
5-10x5kg
Rest: 10 close grip push-ups
DB incl. bench press -> Incl. flyes -> Lying db rows
1-12x14kg ------------> 12x5kg ------> 12x14kg
2-8x16kg -------------> 12x5kg ------> 12x16kg
3-8x16kg -------------> 12x5kg ------> 12x16kg
Rest: 10 diamond grip push-ups
DB rows
1-10x20kg
2-10x20kg
3-10x20kg
Rest: 10 wide grip push-ups
Plate Push-ups
1-8x10kg
2-8x10kg
Rest: 10 DB grip push-ups
T-bar rows
1-10x38kg
2-10x38kg
3-10x38kg
Rest: 10 decline push-ups
Floor press
1-15x30kg
2-15x30kg
Rest: 10 incline push-ups
Plate Press
1-10x10kg
2-10x10kg
3-10x10kg
Rest: 8 bar elevated push-ups
Pullover
1-8x15kg
2-8x15kg
Time: 1:44 minutes
27 novembro 2016
Rumo aos 70kg, só que dessa vez sem aquela pança toda.
#LeanBulking
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
66,6 kg
26,4 kg
0 kg
100%
A Ganhar 0,6 kg por Semana
26 novembro 2016
Morning fast workout (still deloading cuz a damn pain in my left shoulder)
Warm-up
Jump rope
Shoulder Press
12x20kg
normal grip curl (Superset'd) lat. raise
12x16kg -> 12x16kg -> 12x16kg | 12x5kg -> 12x5kg -> 12x5kg
close grip curl (Superset'd) front raise
12x16kg -> 10x18kg -> 12x18kg | 12x5kg -> 12x10kg (plate) -> 12x10kg (plate)
wide grip curl
12x18kg
seated curl (superset'd) seated db shoulder press
8x10kg -> 8x10kg -> 8x10kg | 12x10kg -> 15x10kg -> 12x10kg
Standing Curl (superset'd) one arm lat. raise
12x10kg -> 12x10kg -> 12x10kg | 10x10kg -> 10x10kg -> 10x10kg
standing one arm preacher (superset'd) standing db shoulder press
8x10kg -> 8x10kg -> 7x10kg | 12x10kg -> 12x10kg -> 12x10kg
25 novembro 2016
Leg/Triceps
#DRAAAAG
Warm-ups
Sumo
3x12
Skwaaats (After two weeks)
(Just 2 warm-up sets ultra light)
12x50kg
12x50kg
Bulgarian Split Squats
10x10kg
10x20kg
10x20kg
Walking Plate Lunges
13 steps x 10kg
14 steps x 20kg
14 steps x 20kg
Calves
15xBodyWeight
15x10kg
15x10kg
Hip Thrusters
12x40kg
12x40kg
12x40kg
Hip-up
x15
x25
x20
3 Rounds of Pistol Progression
Lateral Step up
12x10kg
12x20kg
Plank Kick Back
12x5kg
12x5kg
12x5kg
Standing Kick Back
15x5kg
12x8kg
12x8kg-5x5kg
Leg Ext
15x30kg/each leg
15x35kg/both legs
15x40kg/both legs
Hams
6x30kg/each
15x35kg/both
12x40kg/both
24 novembro 2016
Puta merda, já perdi as contas de quantas vezes alterei as configurações dessas atualizações de outros usuários e todo dia essa coisa parece que desconfigura.
Histórico de Peso de williamcastro alves
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