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Lower/abs
Compound Exercises
Front Squat
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10 10
Target Sets: 5
Back Squat
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10 10
Target Sets: 5
Acessorry Work
Calf Raise
Weight 52kg
Target Reps 15
Achieved Reps: 15 15 15
Target Sets: 3
Glute Bridge
Weight 52kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3
DB Walking Lunges
Weight 20kg
Target Reps 12
Achieved Reps: 22 20
Target Sets: 3
Landmine Hack Squat
Weight 38kg/38kg/28kg
Target Reps 10
Achieved Reps: 15 15 15
Target Sets: 3
Leg ext
Weight: 40kg
Target Reps 10
Achieved Reps: 30 30 (drop:20/40kg/30kg/drop20kg/failure)
Target Sets: 3
Lying Leg Curls
Weight 40kg
Target Reps 15
Achieved Reps: 21(40kg)/23(40kg)
drop 40kg, drop 30kg, failure
Target Sets: 3
DB RDL
Weight 20kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 2
View Diet Calendar, 22 February 2017:
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2109 kcal
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Fat: 20.77g | Prot: 73.18g | Carbs: 419.11g.
Breakfast: Café com Açúcar, Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido). Lunch: Maçã, Macarrão, Repolho, Banana Prata, Feijão Preto, Arroz Branco (Cozido). Dinner: Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Macarrão, Omelete ou Ovos Mexidos, Feijão Preto Cozido, Batata Inglesa Cozida. Snacks/Other: Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). more...
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