williamcastro alves's Journal, 20 Feb 17

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


Shoulder Press
Weight 30g
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4


Rows
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4


Acessorry Work
Superset 1
Close Grip Floor Press
Weight 30kg/40kg/40kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3

Pullup
Target Reps 7
Achieved Reps: 8 8 6+2
Target Sets: 3


Superset 2
Standing Curl
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Dips
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Superset 3
weighted Push-up
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

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

Finisher
V-grip Lat Pulldown
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Lat to Front Raises
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

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2237 kcal

Fat: 26.70g | Prot: 83.68g | Carbs: 432.00g.   Breakfast: Café com Açúcar, Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido). Lunch: Maçã, Quiabo Cozido, Feijão Preto, Arroz Branco (Cozido), Banana Prata, Peito de Frango, Repolho. Dinner: Pimentão Vermelho, Omelete ou Ovos Mexidos, Feijão Preto Cozido, Batata Inglesa Cozida, Peito de Frango, Macarrão. Snacks/Other: Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). more...