Wednesday
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| 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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| AM Cardio | XX | XX | XX | |
| Pull-ups: 3 sets 12-15 reps (close grip or wide depending on the day) | XX | |||
| Regular Dead Lifts: 4 sets Pyramid up starting with 15 reps(Some days I super set Regular dead lifts with stiff leg dumbbell dead lifts.) | ||||
| T-Bar Rows: 3 sets (8-12 reps) | XX | |||
| Hammer Strength pull downs: 3 sets (8-12 reps) | XX | |||
| Reverse Flyes: 3 sets (10-12 reps) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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