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01 Rotina

The document outlines a weekly schedule that includes daily routines, meal plans, exercise regimens, and study tasks. It details specific activities for each day of the week, including wake-up times, mobility exercises, language learning, and nutrition. Additionally, it includes a structured workout plan with main lifts and variations, along with sets, reps, and percentages of maximum weights.

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Miguel Stronda
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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15 views16 pages

01 Rotina

The document outlines a weekly schedule that includes daily routines, meal plans, exercise regimens, and study tasks. It details specific activities for each day of the week, including wake-up times, mobility exercises, language learning, and nutrition. Additionally, it includes a structured workout plan with main lifts and variations, along with sets, reps, and percentages of maximum weights.

Uploaded by

Miguel Stronda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Week Time Segunda Terça Quarta Quinta Sexta Sábado Domingo

1
6:00 AM Acordar Acordar Acordar Acordar Acordar Acordar Acordar

6:30 AM Mobilidade Mobilidade Mobilidade Mobilidade Mobilidade Mobilidade Mobilidade

5h/7-12h Ebac Ebac Ebac Ebac Ebac Ebac Chocolate 8 4 hrs

2h/13-15h Leitura enGramática enLeitura enGramática enLeitura enGramática enChocolate

2h/15-17h Inglês Inglês Inglês Inglês Inglês Inglês Chocolate


30x2 / 10x2

1h/17h-18h Francais Gramática Fr Francais Gramática Fr Francais Gramática FrDescanso

18-21h Descanso Descanso Descanso Descanso Descanso Descanso Descanso


1:20
Sono
-6 x x x x x x
7 x x x x x x
8 x x x x x x x x
9
10
11
12
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27

Água
0
1 x x x x x x x x x x x x
2 x x x x x x x
3
4
5
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27

Disposição
-5 x x x x
6 x x x x x
7 x x x x x x x x
8 x x x
9
10
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27
Jejum
12
14
16
18
20
22
24
28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23

Omega 3 e Vitaminas
1 x x x x x x x x x x x x x x x x x x

28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23

Tarefas e Estudo
English x x x x x x x
Leit x x x x
Curso x x x x x x x x x x x
Dieta x x x x x x x x x
Treino x
desc x
28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
24 25 26 27 28 29 30 31

minas
x x

24 25 26 27 28 29 30 31

do
x
x
x
x
24 25 26 27 28 29 30 31
Week Day Exercise Sets Reps %Max kg
1 Mon Sissy Squat 3 20 85% 10 a 3° foi c 20kg
Squat 20
Hip raise 2 14 90% 35
Standing Calf Raise 3 22

1 We Deadlift 3 5 50% 35
Bent Over Row 3 16 80% 35
Push up 2 12 85%

1 Fr Dumbbell Fly 2 16 85% 10 a 3° foi 13


Inclined Push up 3 20
Triceps dip with dumbbells 3 15 95% 10
Lateral Raise 3 12 100% 10
Dumbbell Biceps Curl 2 12 100% 10
Triceps Pushdown
Week Main Lifts Sets Reps % Max Week Exercise Sets Reps % Max
1 Squat 5 6 70% 1 Squat 5 10 50%
Deadlift Variation 4 6 50-70%
Bench Press 5 6 70% Bench Press 5 10 50%

2 Deadlift 6 4 75% 2 Squat 5 10 55%


Squat Variation 4 6 50-70%
Bench press Variation 5 5 72.5% Bench press 5 10 55%

3 Squat 6 4 75% 3 Squat 4 10 60%.


Deadlin Variation 4 6 50-70%
Bench press 6 4 75% Bench press 4 10 60%.

4 Squat 4 5-10 <70% 4 Squat 4 10 60%.


Deadlift 0 0 0
Bench press 6 5-10 <70% Bench Press 4 10 60%.

5 Deadlift 7 3 80% S Squat 4 8 65%


Squat Variation 3 8 50-70%
Bench press Variation 6 4 77.5% Bench press 4 8 65%

6 Squat 8 3 80% 6 Squat 3 8 65%


Deadlift Variation 4 5 50-70%
Bench Press 8 3 80% Bench Press 3 8 65%

7 Deadlift 8 2 85% 7 Squat 4 8 70%


Squat Variation 3 8 50-70%
Bench press Variation 8 3 82.5% Bench press 4 8 70%

8 Squat 4 5-10 <70% 8 Squat 5 8 70%


Deadlift 0 0 0
Bench Press 4 5-10 <70% Bench Press 5 8 70%

9 Squat 8 2 85% 9 Squat 3 6 75%


Deadlin Variation 4 5 50-70%
Bench press 8 2 85% Bench press 3 6 75%

10 'Deadlift '10 1 '90%+ 10 Squat 4 6 80%


Squat Variation 3 6 50-70%
Bench Press Variation 8 2 87.5% Bench Press 4 6 80%

11 'Squat '10 1 '90%+ 11 Squat 4 6 70%


Deadlift Variation 4 5 50-70%
Bench press '10 1 '90%+ Bench Press 4 6 65%

12 Squat 5 3 50% 12 Squat Competition


Deadlift 5 3 50% Deadlift Competition
Bench Press 5 3 50% Bench Press Competition
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Week - 1 Breakfast Lunch Snack
Tapioca - 60g Salad Bananas - 2
light cheese 100g Rice - 2 col Aveia - 30g
Chicken - 100g /
Sunday Cream Chese light - 1 col Whey - 4 scoops
Meat - 100g
Abacate 100g /
Caju - 15g

Tapioca - 60g Salad Bananas - 2


light cheese 100g Rice Aveia - 30g
Chicken - 100g /
Monday Cream Chese light - 1 col Whey - 4 scoops
Meat - 100g
Abacate 100g /
Caju - 15g

Tuesday bananas - 2 Salad Oatmeal - 250g


eggs - 2 Rice Whey - 3 cups
Yogurt - 200ml Tilápia - 100g
Aveia - 30g
Whey - 3 scoops

Wednesday Tapioca - 60g Salad Bananas - 2


light cheese 100g Rice - 2 col Aveia - 30g
Chicken - 100g /
Cream Chese light - 1 col Whey - 4 scoops
Meat - 100g
Abacate 100g /
Caju - 15g

Thursday Tapioca - 60g Salad Bananas - 2


light cheese 100g Rice - 2 col Aveia - 30g
Chicken - 100g /
Cream Chese light - 1 col Whey - 4 scoops
Meat - 100g
Abacate 100g /
Caju - 15g

Friday bananas - 2 Salad Oatmeal - 250g


eggs - 2 Rice Whey - 4 scoops
Yogurt - 200ml Tilápia - 100g
Aveia - 30g
Whey - 4 scoops

Saturday Brioche Beef Stroganoff - 100g Banana - 1


Salad Rice - 2 col Chocolate - 1 cup
eggs - 2 French fries - 50g Aveia - 30g
meat - 100g
Cream cheese - 1 col
Ketchup - 10g
Dinner Week - 2 Breakfast Lunch Snack
Salad Sundaysweet potato - 1 (média) Salad Rap 10
Rice - 2 col egg - 1 Chicken - 100g Meat - 100g
Chicken - 100g /
Aveia - 30g Mango
Meat - 100g
Abacate 100g /
Caju - 15g

Salad Monday Salad Rap 10


Rice Chicken Meat - 100g
Chicken - 100g / Abacate 100g /
Pineapple
Meat - 100g Caju - 15g

Tuesday
Salad
Rice
Tilápia - 100g

Salad
Rice - 2 col
Chicken - 100g /
Meat - 100g

Salad
Rice - 2 col
Chicken - 100g /
Meat - 100g

Salad
Rice
Tilápia - 100g

Beef Stroganoff - 100g


Rice - 2 col
French fries - 50g
Lunch
Salad
Chicken - 100g
Mango

Salad
Chicken
Pineapple
Week Main Lifts Sets Reps % Max Week Exercise Sets Reps % Max
1 Squat 5 6 30% 1 Squat 5 10 50%
Deadlift Variation 4 6 40-45%
Bench Press 5 6 30% Bench Press 5 10 50%

2 Deadlift 6 4 35% 2 Squat 5 10 55%


Squat Variation 4 6 40-50%
Bench press Variation 5 5 32.5% Bench press 5 10 55%

3 Squat 6 4 35% 3 Squat 4 10 60%.


Deadlin Variation 4 6 40-50%
Bench press 6 4 35% Bench press 4 10 60%.

4 Squat 4 5-10 30% 4 Squat 4 10 60%.


Deadlift 0 0 0
Bench press 6 5-10 30% Bench Press 4 10 60%.

5 Deadlift 7 3 80% S Squat 4 8 65%


Squat Variation 3 8 50-70%
Bench press Variation 6 4 77.5% Bench press 4 8 65%

6 Squat 8 3 80% 6 Squat 3 8 65%


Deadlift Variation 4 5 50-70%
Bench Press 8 3 80% Bench Press 3 8 65%

7 Deadlift 8 2 85% 7 Squat 4 8 70%


Squat Variation 3 8 50-70%
Bench press Variation 8 3 82.5% Bench press 4 8 70%

8 Squat 4 5-10 <70% 8 Squat 5 8 70%


Deadlift 0 0 0
Bench Press 4 5-10 <70% Bench Press 5 8 70%

9 Squat 8 2 85% 9 Squat 3 6 75%


Deadlin Variation 4 5 50-70%
Bench press 8 2 85% Bench press 3 6 75%

10 'Deadlift '10 1 '90%+ 10 Squat 4 6 80%


Squat Variation 3 6 50-70%
Bench Press Variation 8 2 87.5% Bench Press 4 6 80%

11 'Squat '10 1 '90%+ 11 Squat 4 6 70%


Deadlift Variation 4 5 50-70%
Bench press '10 1 '90%+ Bench Press 4 6 65%

12 Squat 5 3 50% 12 Squat Competition


Deadlift 5 3 50% Deadlift Competition
Bench Press 5 3 50% Bench Press Competition
18 - 05 / 160 kg
-2
-4 X
-6
-8
-10
-12
-15
1 2 3 4 5 6 7 8 9 10 11 12

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