GOCENG FTW Akram Askar
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FAILURE IS NOT AN OPTION!NAMA:AKRAM ASKAR
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SeninSelasaRabuKamisJum'atSabtuMingguTargets & Summary
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WeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightReps
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General InformationCONTOHKalori Defisit:300
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Cardioyesyes
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Target kcal/day:2589kcalTotal Target Fatloss in 12 weeks:
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Target Protein:126gr6kg
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Target Fat:75grTarget Bodyweight AFTER
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Target Carbs:353gr69,00kg
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Bodyweight75,00kg74,80kg74,60kg74,40kg74,20kg74,00kg73,80kg
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FokusExercisesYOUR TRAININGExerciseWeightReps
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Squat5R80,00kgx585,00kgx385,00kgx3Squat83,33kgx4
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Dumbell Bench PressRPS20,00kgx1022,50kgx822,50kgx8
Dumbell Bench Press
21,67kgx9
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Bent Over Row5R70,00kgx575,00kgx575,00kgx5
Bent Over Row
73,33kgx5
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Dumbell Shoulder PressPS20,00kgx622,50kgx422,50kgx5
Dumbell Shoulder Press
21,67kgx5
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TOLONG JUJUR!Cardio:2
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Cheatday?yesCheats:1
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NotesSaturday Bodyweight:74kg
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Avg. Bodyweight:74kg
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WEEK 1Target Bodyweight WEEK 1
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Cardioyesyesyes74,50kg
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kcal/day:2589kcalKalori Defisit:300
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Target Protein:126grTambahkan Defisit?yes
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Target Fat:75grKalori Intake:2589kcal
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Target Carbs:353grTarget Fatloss/Week:500gr
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Bodyweight75,00kg74,70kg74,70kgCan I cheat this week?no
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YOUR TRAININGExerciseWeightReps
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Barbell Squats5R
Barbell Squats
#DIV/0!#DIV/0!
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Barbell DeadliftPS145,00kgx5
Barbell Deadlift
145,00kgx5
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Barbell Bench PressRPS
Barbell Bench Press
#DIV/0!#DIV/0!
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Dumbell Shoulder PressPS
Dumbell Shoulder Press
#DIV/0!#DIV/0!
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TOLONG JUJUR!Cardio:3
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Cheatday?yes :(Cheats:0
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NotesSaturday Bodyweight:75kg
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Avg. Bodyweight:75kg
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WEEK 2Target Bodyweight WEEK 2
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Cardioyesyes74,20kg
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kcal/day:2489kcalKalori Defisit:400
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Target Protein:126grTambahkan Defisit?no
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Target Fat:75grKalori Intake:2489kcal
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Target Carbs:328grTarget Fatloss/Week:500gr
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Bodyweight74,50kg74,00kg74,00kgCan I cheat this week?yes
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YOUR TRAININGExerciseWeightReps
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Barbell Squats120,00kgx3
Barbell Squats
#REF!#REF!
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Barbell Deadlift150,00kgx3
Barbell Deadlift
150,00kgx3
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Barbell Bench Press
Barbell Bench Press
#DIV/0!#DIV/0!
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Dumbell Shoulder Press
Dumbell Shoulder Press
#DIV/0!#DIV/0!
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TOLONG JUJUR!Cardio:2
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Cheatday?yes :(yes :(Cheats:0
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NotesSaturday Bodyweight:74kg
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Avg. Bodyweight:74kg
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WEEK 3Target Bodyweight WEEK 3
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Cardioyesyes73,50kg
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kcal/day:2489kcalKalori Defisit:400
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Target Protein:126grTambahkan Defisit?yes
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Target Fat:74grKalori Intake:2489kcal
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Target Carbs:328grTarget Fatloss/Week:500gr
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Bodyweight75,00kg74,00kg74,00kgCan I cheat this week?no
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YOUR TRAININGExerciseWeightReps
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Barbell Squats120,00kgx4
Barbell Squats
#REF!#REF!
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Barbell Deadlift150,00kgx5
Barbell Deadlift
150,00kgx5
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Barbell Bench Press
Barbell Bench Press
#DIV/0!#DIV/0!
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Dumbell Shoulder Press
Dumbell Shoulder Press
#DIV/0!#DIV/0!
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TOLONG JUJUR!Cardio:2
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Cheatday?yes :(yes :(yes :(Cheats:0
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NotesJika ada pertanyaan lebih lanjut, feel free untuk email team Gymaniac ke gocengftw@gymaniac.net!
Sebelumnya, mohon baca http://gymaniac.net/FAQ terlebih dahulu
(worth it!)
Saturday Bodyweight:74kg
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Avg. Bodyweight:74kg
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WEEK 4Target Bodyweight WEEK 4
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Cardioyesyesyes73,50kg
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kcal/day:2389kcalKalori Defisit:500
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Target Protein:126grTambahkan Defisit?no
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Target Fat:74grKalori Intake:2389kcal
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Target Carbs:305grTarget Fatloss/Week:500gr
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Bodyweight74,00kg73,00kg73,00kgCan I cheat this week?yes
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YOUR TRAININGExerciseWeightReps
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Barbell Squats120,00kgx5
Barbell Squats
120,00kgx5
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Barbell Deadlift155,00kgx2
Barbell Deadlift
155,00kgx2
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Barbell Bench Press
Barbell Bench Press
#DIV/0!#DIV/0!
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Dumbell Shoulder Press
Dumbell Shoulder Press
#DIV/0!#DIV/0!
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TOLONG JUJUR!Cardio:3
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Cheatday?yes :(Cheats:0
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NotesSaturday Bodyweight:73kg
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Avg. Bodyweight:73kg
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WEEK 5Target Bodyweight WEEK 5
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Cardioyesyesyes72,50kg
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kcal/day:2389kcalKalori Defisit:500
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Target Protein:139grTambahkan Defisit?yes
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Target Fat:73grKalori Intake:2389kcal
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Target Carbs:305grTarget Fatloss/Week:500gr
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Bodyweight74,50kg75,00kg74,00kg73,50kgCan I cheat this week?no
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YOUR TRAININGExerciseWeightReps
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Barbell Squats
Barbell Squats
#DIV/0!#DIV/0!
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Barbell Deadlift
Barbell Deadlift
#DIV/0!#DIV/0!
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Barbell Bench Press
Barbell Bench Press
#DIV/0!#DIV/0!
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Dumbell Shoulder Press
Dumbell Shoulder Press
#DIV/0!#DIV/0!
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TOLONG JUJUR!Cardio:3
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Cheatday?yes :(yes :(Cheats:0
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NotesSaturday Bodyweight:74kg
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Avg. Bodyweight:74kg
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WEEK 6Target Bodyweight WEEK 6
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12 Weeks Plan