Tuesday: 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.
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| Pull ups (wide grip with 25lbs attached to weight belt) - 10, 8, 6, 4, 2 | |||||
| Pull ups (narrow grip with 25lbs attached to weight belt) 2 x 8 | XX | XX | XX | ||
| Seated rows 4 x 10-12 | XX | ||||
| Pull downs (wide grip) 3 x 15-20 | XX | XX | |||
| Dead lifts 3 x 6-8 | XX | XX | |||
| Back extensions (hyperextensions) 4 x 15 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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