Jurnal williamcastro alves, 20 Mar 17

Boring Cardio Done and Done!
35 minutes of sand walking plus broad jumps superset'd with sprints.

Afternoon: Upper

Compound Exercises
Bench Press
Weight 52kg
Target Reps 8/10
Achieved Reps: 8 8 8 6
Target Sets: 4

Seated Shoulder Press
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4

Rows under and overhand 2 each
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4

Acessorry Work
Superset 1
Landmine Chest Press
Weight 38kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Landmine Tbar Row
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Superset 2
Wide Grip Lat Pulldown
Weight 45kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Close Grip Lat Pulldown
Weight 45kg
Target Reps 10
Achieved Reps: 8 8 10
Target Sets: 3

Superset 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 12 12
Target Sets: 2

Standing Curl
Weight 26kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2

Finisher
Facepull
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

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2015 kkal

Lemak: 39,09g | Prot: 69,67g | Karb: 354,71g.   Makan Pagi: Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). Makan Siang: Abóbora Cozida, Omelete ou Ovos Mexidos, Arroz Branco (Cozido), Feijão Preto Cozido, Banana Frita, Macarrão. Makan Malam: Abóbora Cozida, Cenouras Cozidas, Omelete ou Ovos Mexidos, Macarrão, Feijão Preto Cozido. Camilan/Lainnya: Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. lagi...