williamcastro alves's Journal, 23 Feb 17

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


Seated DB Shoulder Press
Weight 14g
Target Reps 10
Achieved Reps: 10 9 9 10
Target Sets: 4


DB Rows
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4


Acessorry Work
Superset 1
Pull-up

Target Reps 9
Achieved Reps: 3x10kg → 6 7 6
Target Sets: 3

Weighted Pushup
Weight 10kg
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

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

Superset 3
Facepulls
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Unilateral DB lat Raise
Weight 8kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

Superset 4
Seated DB Curl
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3

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

Superset 5
DB Hammer Curl
Weight 10kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3

Incline DB Kickback
Weight 5kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3

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2304 kcal

Fat: 30.62g | Prot: 74.86g | Carbs: 443.33g.   Breakfast: Maçã, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. Lunch: Maçã, Pepino (Descascado), Couve-Flor Gratinada, Arroz Branco (Cozido), Feijão Preto, Macarrão. Dinner: Couve-Flor Gratinada, Ovo Pochê, Cenouras Cozidas, Batata Inglesa Cozida, Feijão Preto Cozido, Macarrão. Snacks/Other: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. more...