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19 novembro 2016
Afternoon/night
#Deload
Shoulder\Biceps
Shoulder Press
Warm-up sets
1-10x20kg
2-10x20kg
3-10x20kg
1-8x30kg
2-4x36kg
3-2x36kg
4-4x30kg
5-10x26kg
Clean And Press
1-6x34kg
2-5x34kg
Push Press
1-10x30kg
2-10x30kg
3-7x34kg
4-4x34kg
Standing DB Press
1-5x14kg
2-8x12kg
3-10x10kg
Seated Shoulder Press
1-12x20kg
2-10x22kg
3-8x24kg
Seated DB Press
1-10x10kg
2-10x10kg
3-10x10kg
Lateral Raises
1-8x10kg
2-8x10kg
3-10x8kg
Lying Rear Delt Raise
1-10x8kg
2-10x8kg->(drop-set)10x5kg
3-10x8kg->(drop-set)10x5kg
Seated Rear Delt Raise
1-10x8kg->(drop-set)8x5kg (superset'd with front Raise)10x5kg)
2-10x8kg->(drop-set)10x5kg (superset'd with front Raise)8x5kg)
3-12x6kg->(drop-set)8x5kg (superset'd with front Raise)8x5kg)
Seated Lateral Raise
1-10x6kg
2-10x6kg
3-10x6kg
Biceps
Barbell Curl
1-8x20kg
2-12x14kg
3-10x14kg
Preacher
1-10x14kg
2-10x16kg
3-7x16kg
Close Grip Curl
1-10x14kg
2-10x16kg
3-8x16kg
Concentration Curl
1-12x8kg
2-12x8kg
Standing Preacher
1-8x10kg
2-8x10kg
3-6x8kg
Plate Curl
1-10x10kg
2-5x20kg
Finisher #1
MetCon
3 rounds for time of:
800km run
10 15kg DB Snatches (each arm)
20 AbMat Sit-ups
800km Run
12 FUCKING MINUTES
Finisher #2
Plank to Abs (Skateboard version)
3x12
18 novembro 2016
Night
Leg/Triceps
Deads
1-12x52kg
2-12x52kg
3-12x52kg
4-12x52kg
Bulgarian Split Squat
1-10x10kg
2-10x10kg
3-10x10kg
Glute Bridge (Superset with 20 AbMat Sit-up)
1-12x52kg
2-12x52kg
3-12x52kg
4-12x52kg
Glute Extensions
3x15
DB Overhead Lunge
1-10x10kg
2-10x10kg
3-10x10kg
DB Front Lunges
1-10x10kg
2-10x10kg
3-10x10kg
Skull Crusher
1-15x10kg
2-12x14kg
3-12x14kg
Standing Kick Back
1-15x5kg
2-10x10kg
3-15x5kg
4-12x8kg
Tricep Push Down Overhand Grip
1-15x30kg
2-15x30kg
3-15x30kg
Tricep Push Down Undehand Grip
1-15x30kg
2-15x30kg
3-15x30kg
Triceps Push Down Rope
1-15x30kg
2-15x30kg
3-15x30kg
Tricep Incline Bench Kick back
1-12x5kg
2-12x5kg
3-12x5kg
Lex Ext
1-15-6x40kg
2-15-6x40kg
3-15-6x40kg
4-15-7x40kg
Hams
1-12x40kg
2-12x40kg
3-15x40kg
4-12x40kg
Tricep Plank Kickback
1-15x5kg
2-15x5kg
3-15x5kg
17 novembro 2016
Afternoon
Chest - Back
Bench Press
1-10x30kg (warm-up set)
2-10x38kg
3-10x44kg
4-10x48kg
5-3x52kg
Plate Row
1-10x10kg
2-10x10kg
3-10x10kg
DB flyes
1-15x5kg
2-15x5kg
3-15x5kg
4-10x10kg
DB Bench Press
1-12x12kg
2-12x12kg
3-10x14kg
Barbell Row (Under Hand)
1-10x35kg
2-10x35kg
3-10x35kg
Barbell Row (Over Hand)
1-10x35kg
2-10x35kg
3-10x35kg
DB Row
1-10x20kg
2-10x20kg
3-10x20kg
Band Crossover
1-x15
2-x15
Incline DB Bench Press
1-10x14kg
2-10x14kg
3-12x10kg
Incline Flyes
1-5x10kg
2-6x5kg
3-10x5kg
Lying DB Row
1-8x14kg
2-10x14kg
3-12x12kg
Decline BD Press
1-10x10kg
2-10x10kg
Decline Flyes
1-12x5kg
Pull Over
1-10x20kg
2-10x20kg
Band Rows
1-x12
2-x12
Plate Press
10x10kg
Decline Push-up
3x10
Abs Leg Tuck
3x15
Pull-up
2x6
Toe to Elbow
2x6
Toe to Bar
1x6
Knee Raise
1x10
17 novembro 2016
Afternoon
Shoulder - Biceps
Clean Press
12x20kg
10x28
10x30kg
Shoulder Press
12x20kg
8x28kg
6x28kg
6x30kg
Push Press
10x30kg
8x35kg
8x35kg
Seated DB Shoulder Press
8x10kg
8x15kg
8x12kg
Lying Rear Delt Raise
12x8kg
12x5kg
12x8kg
12x5kg
12x8kg
Lateral Raises
12x8kg
12x8kg
12x8kg
Front Raises plate
12x10kg
12x10kg
12x10kg
Incline Rear Delt Raise
12x8kg
12x8kg
10x5kg
Wide Grip Curl
6x20kg
6x20kg
6x20kg
Preacher Curl
12x12kg
5x12kg
Concentration Curl
12x10kg
12x10kg
12x10kg
Rear Delr Head on a Bench
12x8kg
10x8kg
12x8kg
17 novembro 2016
Peso:
Perdidos até agora:
Ainda faltam:
Dieta cumprida:
65,5 kg
27,5 kg
0 kg
100%
A Ganhar 0,3 kg por Semana
Histórico de Peso de williamcastro alves
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