Weeks 1-5: 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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| Bench Press Med Grip (3, 3, 2, 2, 1 reps) | |||||
| Overhead Push Press (5-7 reps) | XX | XX | |||
| Barbell Bent over Rows (5-7 reps) | XX | XX | |||
| One Arm DB Bench Press (5-7 reps) | XX | XX | |||
| Controlled Side Raise (5-7 reps) | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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