Monday/Thursday
| 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.
|
| |||
| Morning: | XX | XX | XX |
| Pull ups/Chin ups 3xFailure | |||
| Flat/Incline DB Bench 3x6-12 | |||
| Lunge 3x6-12 | |||
| Bent-over Row 3x6-12 | |||
| Plyometric ("Clap") Push ups 3xFailure | |||
| Deadlift 3x6-12 | |||
| Clean and Press 3x6-12 | |||
| Squats 3x6-12 | |||
| Bicycle Crunch 3x10+ | |||
| Med. Ball Toss 3x10 | |||
| Box Jumps 3x10 | |||
| Afternoon: | XX | XX | |
| Sparring -30 minutes or more | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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