williamcastro alves's Journal, 25 Feb 17

Lower
Compound Exercises
Front Squat
Weight 52kg
Target Reps 12
Achieved Reps: 12 12 12 12 12
Target Sets: 5


Back Squat
Weight 52kg
Target Reps 15
Achieved Reps: 15 15 15 15 15
Target Sets: 5


Bulgarian Split Squat
Weight: 30kg
Target Reps 10
Achieved Reps: 8 8 8
Target Sets: 4


Acessorry Work
Weighted Step Up
Weight 30kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3


Weighted Pistol
Weight 10kg
Target Reps 10
Achieved Reps: 8
Target Sets: 3


Walking Lunges
Weight 30kg
Target Reps 10
Achieved Reps: 0
Target Sets: 3


Leg ext
Weight: 44kg
Target Reps 10
Achieved Reps: 15 15 15 (drop) 44 38 28 18kg
Target Sets: 3

Lying Leg Curls
Weight 44kg
Target Reps 15
Achieved Reps: 15 15 22 (drop) 44 38 28 18kg
Target Sets: 3

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2128 kcal

Fat: 30.26g | Prot: 82.65g | Carbs: 392.52g.   Breakfast: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. Lunch: Omelete ou Ovos Mexidos, Repolho, Macarrão, Maçã, Arroz Branco (Cozido), Feijão Preto. Dinner: Feijão Preto Cozido, Peito de Frango, Banana Prata, Omelete ou Ovos Mexidos, Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Batata Inglesa Cozida, Cenouras Cozidas. Snacks/Other: Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. more...