Jurnal williamcastro alves, 30 Jan 17

Upper
Compound Exercises
Bench Press
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4


Bent Over Row
Weight Up to 52kg:
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4


Standing Shoulder Press
Weight up to 26: 20 24 26 30
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4


Acessorry Work
Incline Flyes
Weight 8kg: 5KG
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Incline Bench Press
Weight 40kg: 44kg 40kg 40kg
Target Reps 8/10
Achieved Reps:8 10 9
Target Sets: 3



V-Grip Pulldown
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3


Tricep Rope Pushdown
Weight 20kg 24kg 24kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3


Standing Barbell Curl
Weight up to 24kg: 20kg 24kg 24kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3


Seated Lat to Front to Rear Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Face Pull
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Wide Grip Lat Pull Down
Weight 44kg
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 3

Close Grip Curl
Weight 24kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

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2498 kkal

Lemak: 27,82g | Prot: 90,82g | Karb: 487,75g.   Makan Pagi: Banana Prata, Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Maçã. Makan Siang: Maçã, Arroz Branco (Cozido), Peito de Frango, Banana Prata, Macarrão, Feijão Preto, Quiabo Cozido. Makan Malam: Couve-Flor, Macarrão, Batata Inglesa Cozida, Cenouras Cozidas, Banana Prata, Omelete ou Ovos Mexidos, Peito de Frango, Feijão Preto Cozido. Camilan/Lainnya: Leite, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar, Banana Prata. lagi...