Jurnal williamcastro alves, 13 Feb 17

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


Standing Shoulder Press
Weight 30kg:
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4


Landmine Row
Weight 48kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4


Acessorry Work
Superset 1
Incline Flyes
Weight 5kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3

Rear Delt Raise
Weight 5kg
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 3


Superset 2
Landmine one arm Row
Weight 38kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3


Landmine Chest Press
Weight 38kg
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 3

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

Close Grip Lat Pull down
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3


Superset 4
Lat to Front raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3


Superset 5
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps:
Target Sets: 3

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

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

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2389 kkal

Lemak: 25,83g | Prot: 83,71g | Karb: 469,44g.   Makan Pagi: Café com Açúcar, Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido). Makan Siang: Couve-Flor, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Macarrão, Maçã, Banana Prata, Feijão Preto, Arroz Branco (Cozido), Peito de Frango. Makan Malam: Omelete ou Ovos Mexidos, Tomates, Peito de Frango, Couve-Flor, Batata Inglesa Cozida, Arroz Branco (Cozido), Feijão Preto Cozido, Cenouras Cozidas. Camilan/Lainnya: Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. lagi...