Thursday: Back
| 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.
|
| |
| Heavy wide grip pull downs - 10-12 reps | |
| Narrow grip pull downs - 10-12 reps | |
| One arm dumbbell rows - 10-12 reps | |
| T-bar or bent over rows - 10-12 reps | |
| Cable rows - 10-12 reps | |
| Occasionally - Very heavy rack dead lifts (up to 700 lbs) - 3 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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