Weeks 7-8 Friday
| 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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| |||
| Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps | |||
| Snatch-Grip Deadlifts - 5 Reps | XX | ||
| Shrugs - 5 Reps | XX | ||
| Incline Bench Press - 5 Reps | XX | ||
| Weighted Dips - 5 Reps | XX | XX | |
| Medium-Grip Pull-Ups - 5 Reps | XX | ||
| Pendlay Rows - 5 Reps | XX | ||
| Military Press - 5 Reps | XX | ||
| Bent-Over Rear Lateral Raises - 5 Reps | XX | XX | |
| Dumbbell Curls - 5 Reps | XX | ||
| Decline Triceps Extensions - 5 Reps | XX | ||
| Calf Raises - 5 Reps | XX | ||
| Leg Raises - 5 Reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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