MateuscomZ

bom alguns ja me conhecem aqui, fui banido 1 milhao de vezes e tal e fiquei um tempao sem visitar aqui. comecei o cube na verdade hpje 26/12, mas como já tinha feito terra na segunda preferi fazer so o supino hoje, agacho amanha e bb day sabado meus maximos ficaram estes: terra - 110KGx1 Agacho - 82,5KGx4 Supino - 59KGx6 Peso 72kg, 171cm, bf alto A estrutura do cube é essa: SEMANA 1 HEAVY DEADLIFT 1. Competition stance deadlift: 80% x 2 reps x 5 sets 2. Block pulls: 85% x 1-3 reps x 2 sets 3. 2” deficit deadlift: 75% x 4-6 reps x 2 sets 4. Lat pulldowns: 15 reps x 4 sets 5. Shrugs: 10 reps x 3 sets 6. Heavy dumbbell/barbell walk: 30 seconds x 3 trips 7. Pull-ups: AMRAP x 3 sets EXPLOSIVE SQUAT 1. Competition stance squat: 65% x 3 reps x 8 sets 2. Olympic squat or front squat: 70% x 5 reps x 2 sets 3. Pause squat (pause at parallel): 60% x 8 reps x 2-3 sets 4. Heavy dumbbell/barbell walk: 30 seconds x 3 trips 5. Leg curl/glute ham raise: 15 reps x 3 sets 6. Back raise: 12 reps x 4 sets 7. Pull-ups: AMRAP x 3 sets REP BENCH 1. Competition bench press: 70% x 8-12 reps x 2-3 sets 2. Close-grip bench: 75% x 6-8 reps x 2 sets 3. Bench w/pause 1” off chest: 65% x 10-12 reps x 2-3 set 4. Lat pulldown: 15 reps x 4 sets 5. Side/front raise: 10 reps x 3 sets 6. Pull-ups: AMRAP x 3 sets SEMANA 2 EXP DEADIFT 1. Competition stance deadlift: 65% x 3 reps x 8 sets 2. Block pull: 70% x 5 reps x 2 sets 3. 2” deficit deadlift: 60% x 8 reps x 2-3 sets 4. Lat pulldown: 15 reps x 4 sets 5. Shrugs: 10 reps x 3 sets 6. Heavy dumbell/barbell walk: 30 secondss x 3 trips 7. Pull-ups: AMRAP x 3 sets HEAVY BENCH Heavy Bench 1. Competition bench press: 80% x 2 reps x 5 sets 2. Close-grip bench press: 85% x 1-3 reps x 2 sets 3. Bench w/pause 1” off chest 75% x 4-6 reps x 2 sets 4. Lat pulldown: 15 reps x 4 sets 5. Side/front raise: 10 reps x 3 sets 6. Pull-ups: AMRAP x 3 sets REP SQUAT 1. Competition stance squat: 70% x 8-12 reps x 2-3 sets 2. Olympic squat or front squat: 75% x 6-8 reps x 2 sets 3. Pause squat (pause at parallel): 65% x 10-12 x 2-3 4. Heavy dumbbell/barbell walk: 30 secondss x 3 trips 5. Leg curl/glute ham raise: 15 reps x 3 sets 6. Back raise: 12 reps x 4 sets 7. Pull-ups: AMRAP x 3 sets SEMANA 3 Rep Deadlift 1. Competition stance deadlift: 70% x 8-12 reps x 2-3 sets 2. Block pull: 75% x 6-8 reps x 2 sets 3. 2” deficit deadlift: 65% x 10-12 x 2-3 4. Lat pulldowns: 15 reps x 4 sets 5. Shrugs: 10 reps x 3 sets 6. Heavy dumbell/barbell walk: 30 secondss x 3 trips 7. Pull-ups: AMRAP x 3 sets Explosive Bench 1. Competition bench press: 65% x 3 reps x 8 sets 2. Close-grip bench press: 70% x 5 reps x 2 sets 3. Bench w/pause 1” off chest: 60% x 8 reps x 2-3 sets 4. Lat pulldown: 15 reps x 4 sets 5. Side/front raises: 10 reps x 3 sets 6. Pull-ups: AMRAP x 3 sets Heavy Squat 1. Competition stance squat: 80% x 2 reps x 5 sets 2. Olympic squat or front squat: 85% x 1-3 reps x 2 sets 3. Pause squat (pause at parallel): 75% x 4-6 reps x 2 sets 4. Heavy dumbbell/barbell walk: 30 seconds x 3 trips 5. Leg curl/glute ham raise: 15 reps x 3 sets 6. Back raise: 12 reps x 4 sets 7. Pull-ups: AMRAP x 3 sets abs Hoje foi: REP BENCH 1. Competition bench press: 44kg 4x12 2. Close-grip bench: 39kg 7x2 3. Bench w/pause 1” off chest: 41,5kg 2x10 4. Lat pulldown: 4x15 n lembro quantos kg 5. Side/front raise: 3x10 5kg 6. Pull-ups: 5x-4x-3x

http://www.youtube.com/watch?v=BBpSlAOl8DE Ele quis dizer bigger, stronger, faster ?

na boa, q bosta, olha a imagem q o cara passa

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dificil

vc com uma dor q chega a atrapalhar o seu treino e com medo do medico descobrir se vc ta on fire.. vai no medico logo

boa noite gostaria de deixar registrado que acompanharei este humilde diário com minha ilustre presença grande abraço