First Warming Up Sets.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| 1st Set - 50% of the weight you are going to use for 10 reps. - 110 pounds in this case. - You want to do them slow and controlled. - Take a 1-2 minute break. | |
| 2nd Set - 70% of the weight you are going to use for 6 reps. - 154 pounds in this case, which I would round up to 155 for sanity's sake. - Do these slow to, but with a bit more explosiveness than the first set. - Take a 2 minute break. | |
| 3rd Set - 80% of the weight for 3 reps. - 176 pounds, which I would round down to 175 - Do these a little bit slower then you would do your working sets. - 2 - 3 minute break. | |
| 4th Set (last set) - 90% for 1 rep. - 198 pounds, which I would round to 200. - Do these like you do your working sets. - 3 minute break. |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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