Diário de treino RicardoFer

Continua !!!!!

Parar é morrer!




15-Fev

Dumbbell Squats- 8-8-8-8
Squats-10x10
Calve raises-50-30-20-20
Dumbbell Calve Raises-20-20-20
Bicicleta- 30m (aproximadamente 10km)

16

Chin Ups-4-4-4-4-4-4-4-4-4-4-4-4-4-4
Pull Ups-8-8-5-5-5-5-5-5-4-4-4-4-4-4-4-4-4
Push Ups-8-8-8-8-8-8-8-8-8-8-8-8-8-8
Dips-10-10-10-10-10-10-10-10-10-10

Como a Chuva me estragou os planos
17- Fev
Squat:10-10-10-10-10-10-10-10-10-10-10
Dumbbell Squat:10-10-10-10-10-10-8-8-8
Dumbbell Calve Raises:20-20-10
Calve Raises:40-40-30-30-20-20-20
Lunges:10-10-10-10-10
Abdmominais:50

é bem Ricardo, keep going!

18 de Fevereiro

Push Ups-10-10-10-10-10-10-10-10-10-10-8-8-8-8-8-8
Dumbbell Chest Press-10-10-10-10-10-10-10
Dumbbell Fly- 8-8-8-8
Diamond Push-10-10-10-10-10
Wide Push-10-10-10-10-10
Dips-20-20-20-20-20
Hiit 15m.

Bom treino, continua!

19-Fev

Pull Ups-5-5-5-5-5¨-5-5-5-4-4-4-4-4-3-2-2-2-2-2-2-2-2-2-2
arm dumbbell roll-10-10-10-10-8
Chin Ups-5-5-5-5-5-2-2-2-2-2-2-2
Barbell Rows-8-8-8-8
Hiit-15m

20-
Push Ups-15-15-10-10-10-10-10-10-10-10-10-10-10
standing dumbbell presses-10-10-10-10-8-7-6-5-4-3-2-1
Dumbbell Shrug-10-10-10-10-8-7-6-5-4-3-2-1
upright barbell rows-8-8-8-8-8-8
Abd-20-20-20-20-20
15M Hitt

Chin Ups-8-5-5-5-5-5-5-5-5-5-5-5-5-5-4-4-2-2-2-2-2-2-2-2-2-2-2-2-2-2
preacher curl 5x10
hammer curl 5x10
triceps extension 5x10
Dips:15-15-15-15-10-10-10-10-10
Push Ups-15-10-10-10-10-10-10-10-10
Pull Ups-2-2-2-2-2-2-2-2-2-2-2

Bom treino RicardoFer, esses braços assim vão crescer bem!

Esperemos que sim Ando a fazer por isso

22- Fev
Squats-10-10-10-10-10
Dumbbell Squats-8-8-8-8-8-8-8-8
Calve raises-30-30-30-30-20
Dumbbell calve raises-20-20-10

Dores de costas horríveis. Não deu para mais Descansar para ver amanhã estou melhor.

23-Fev

Pull Ups-5-5-5-5-5-5-5-5-5-4-4-4-4-3-3-3-3-2-2-2-2-2-2-2-2-2-2
Chin Ups-5-5-5-5-5-5-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2
Push Ups-10-10-10-10-10-10-10-10-10-10
Dips-10-10-10-10-10-10-10-10-10-10
Diamond Push Ups-8-8-8-8-8-8-8-8

bom treino!

Concordo com o Guru, gosto dos teu treinos!

Obrigado
Os meus treinos são baseados no Plano de Treino do Frank Medrano. Com umas pequenas alterações.

Tenho gostado bastante dos treinos, já me sinto a evoluir, vou continuar mais algum tempo a treinar assim. Lá para Junho penso num plano novo, talvez com exercícios mais complexos\puxados.

sim, estás a ir bem, dá tempo ao tempo, disfruta do processo

24 De Fevereiro.

88km de Bicicleta, aproximadamente 5h.

25 de Fevereiro

Push Ups-10-10-10-10-10-10-10-10-10-10
Dumbbell Chest Press-10-10-10-10-10-10-10
Dumbbell flyes-10-10-10-10-10
Dips-15-15-10-10-10-10-10-10-10-10-10
Diamond Push Ups-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8
Decline Push Ups-8-8-8-8-8-8-8-8
Hiit-15m de corda

26
Pull Ups-8-8-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-4-4-4-4-4-3-3-2
Chin Ups-5-5-5-5-5-5-5-4-3-3-3-3-3
crunches-20-30
single arm dumbbell roll-8-8-8-8-8-8

Complemento ao treino de domingo:
calve raise-25-2525-30-25-20
Dumbbell calve raise-15-15-15-10

27-Fev

Um pequeno treino de ombros

Push Ups-10x10
Shoulder Press-8-8-8-8-8-8-8-8-8-7-6-5-4-3-2-1
Dumbbell Shrug-8-8-8-8-8-8-8-8-8-8--8
Hiit 15 minutos

28-Fev
Chin Ups-8-8-8-7-7-7-6-6-6-5-5-5-5-5-5-2-2-2-2-2-2-2
Preacher curl-8-8-8-8-8-8-8-8-8-8
hammer Curl-8-8-8-8-8-8-8-8-8
Dips-20-15-15-10-10-10-10-10-10
Push Ups-20-15-15-15-10-10-10-10
Tricep Extension-8-8-8-8-8-8
Pull Ups-2-2-2-2-2-2-2-2-2-2

Sempre bons treinos, continua!

1 de Março
Squats-10-10-10-10-10-8-8
Dumbbell Squats-10-10-10-10-10-8-8
Calve raises-10-10-10-10-10-8-8

Dumbbell Calve Raises-20-20-20-20-20
One Leg Calf Raises-10-20-20-20-20-15-15

Squats Dumbbell-8-8-8-8

Calve Raises-50-40-20-20-20-10
Squats-15-15-15-15-10-10-10-8-8-8-8-8-8


Obrigado Nuno