Thigh / Calves / Abs Days
| 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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| |||
| Barbell full squats - 1 Set of warm-up followed by 3 Sets of 12, 10, 8 reps | XX | XX | |
| Hamstring curls- 15, 12, 8 reps | |||
| Heavy calf raises - 12, 10, 8 reps | |||
| Heavy squats on the leg press machine - 12, 10 reps | XX | ||
| Leg extensions - 14, 12 reps | XX | ||
| Crunches - 50, 50 reps or failure | XX | ||
| Hanging leg raises - Failure | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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