Jurnal williamcastro alves, 31 Jan 17

Lower/abs
Compound Exercises
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4


Bottom Squat
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4


GoodMorning
Weight 52kg 44kg 44kg 44kg
Target Reps 12
Achieved Reps: 10 10 10 10
Target Sets: 3


Acessorry Work
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 20 20 20 20
Target Sets: 3


Hams
Weight 41kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 3


Leg Ext
Weight 41kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 3


Lat Step Up
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3


Prone Glute Lift
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

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2110 kkal

Lemak: 22,12g | Prot: 68,13g | Karb: 424,89g.   Makan Pagi: Maçã, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar, Banana Prata. Makan Siang: Maçã, Couve-Flor, Tomates, Feijão Preto, Banana Prata, Arroz Branco (Cozido). Makan Malam: Pimentão Verde, Feijão Preto Cozido, Omelete ou Ovos Mexidos, Cenouras Cozidas, Batata Inglesa Cozida, Macarrão. Camilan/Lainnya: Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). lagi...