|
Lower
Compound Exercises
Back Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Back Squat
Weight 52kg
Target Reps 12
Achieved Reps: 10 10 10 16
Target Sets: 4
RDL
Weight 44kg
Target Reps 12
Achieved Reps: 10 10 10
Target Sets: 3
Accessory Work
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 10 10 10
Target Sets: 3
Glute Bridge
Weight 52kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 4
Landmine Hack Squat
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Belt Squat
Weight 25kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Leg ext
Weight: 40kg
Target Reps 10
Achieved Reps: 15 15 13 (drop:12x38kg/20x28kg/5x44kg)
Target Sets: 3
Lying Leg Curls
Weight 40kg
Target Reps 15
Achieved Reps: 15 15 15 (drop:24x38kg/20x28kg/8x28kg/12x44kg)
Target Sets: 3
|
2403 kkal
|
Lemak: 41,78g | Prot: 97,87g | Karb: 422,09g.
Makan Pagi: Ovo Pochê, Café com Açúcar, Maçã, Leite (Leite Integral). Makan Siang: Banana Prata, Ovo Pochê, Tomates, Macarrão, Feijão Preto Cozido, Arroz Branco (Cozido). Makan Malam: Banana Prata, Peito de Frango, Feijão Preto Cozido, Arroz Branco (Cozido), Batata Inglesa Cozida, Pimentão Vermelho. Camilan/Lainnya: Ovo Pochê, Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). lagi...
|
|