Jurnal williamcastro alves, 06 Feb 17

Upper
Compound Exercises
Bench Press
Weight 52kg/
Target Reps 8/10
Achieved Reps: 10x52kg/10x52kg/10x52kg
Dropset: 10x48kg/10x44kg/10x38kg/10x30kg

Bent Over Row
Weight Up to 52kg:
Target Reps 8/10
Achieved Reps: 10x44kg/10x52kg/10x52kg/10x52kg
Target Sets: 4


Standing Shoulder Press
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 9
Target Sets: 4


Acessorry Work
Incline Bench Press
Weight 38kg:
Target Reps 8/10
Achieved Reps: 10 10 7
Target Sets: 3

Incline Flyes
Weight 5kg:
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Incline DB Skullcrusher
Weight 5kg/10kg plate
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

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

Tricep Kickback
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Chest Supported Row
Weight 44kg
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 3

Tricep Pushdown
Weight 20kg
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

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

Close Grip Curl
Weight 20kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3

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

Standing Barbell Curl
10x20kg

---

2179 kkal

Lemak: 15,92g | Prot: 79,39g | Karb: 444,47g.   Makan Pagi: Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata. Makan Siang: Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Banana Prata, Feijão Preto, Arroz Branco (Cozido), Macarrão, Peito de Frango. Makan Malam: Couve-Flor, Batata Inglesa Cozida, Ovo Pochê, Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Banana Prata, Arroz Branco (Cozido), Peito de Frango, Feijão Preto Cozido. Camilan/Lainnya: Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). lagi...