Monday
| 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 workout - Sprints or Elliptical - 30-45 mins | XX | XX | XX | XX | |
| Squats: 5 sets. set 1(15 warm up reps) set 2 (12reps) set 3 ( 8-10reps) set 4&5 (6-8 reps) | |||||
| Leg press: 3 sets pyramid up Some times I super set Leg press calf raises and seated Calf raises | XX | XX | |||
| Seated Calf Raises: 3-sets 12-15 reps | XX | XX | |||
| Leg extensions: 3 sets 12-15 reps. Sometimes I drop set. | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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