Assistance Work For SLDL
| 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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| Bent rows on the 3 inch box | XX | XX | ||
| Front chins (with weight if you can) - 5-7 reps | XX | XX | ||
| Front lat pulls or cable rows (alternate) - 7-10 reps | XX | XX | ||
| DB shrugs - 20 reps | XX | XX | ||
| Regular (also called Russian) hyperextensions - 10 reps | XX | XX | ||
| Weighted abs (your choice of movement) - 12-20 reps | ||||
| On squat day: glute ham raises - 10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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