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| 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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| Deadlifts 4-8 straight set, 8-12 straight set | XX | ||
| DB Shrugs 3x12-15 with pauses at top and bottom | |||
| Pullups/Wide Pulldown Motion 6-8s, 8-12 straight set, bodyweight to failure or 3x8-12 | |||
| Row Machine 6-10 straight set, 12-15 straight set | XX | ||
| Close Pulldown Variation 2x15 with peak contraction at bottom and stretch at top | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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