The Recent Ironman Routine
| 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.
|
| |||
| Press behind the neck - 10 reps | |||
| Bent over rows - 12 reps | |||
| Curls - 15 reps | XX | ||
| Superset 1: Squats - 20 reps | XX | XX | |
| Superset 1: Pullovers - 20 reps | XX | XX | |
| Superset 2: Deadlifts - 20 reps | XX | XX | |
| Superset 2: Pullovers - 15 reps | XX | XX | |
| Calf raises - 20 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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