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| 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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| Rocky Pull-Ups - 3 Sets - 10 reps | XX | XX | |||
| Wide-grip Pulldowns behind the neck - 4 Sets - 10, 5-8, 3-5, 5-8 reps | XX | ||||
| V-bar Pulldowns - 4 Sets - 10, 5-8, 3-5, 5-8 reps | XX | ||||
| One-handed rows with twist - 4 Sets - 10, 5-8, 6-8, 7-10 reps | XX | ||||
| Bent-over Two dumbbell Row with twist - 4 Sets - 8-10, 5-8, 5-8, 7-10 reps | XX | ||||
| Full Range Of Motion Lat Pulldown - 4 Sets - 10, 5-8, 5-8, 7-10 reps | XX | ||||
| Hyperextensions (back extensions) - 2 sets of 25 to warm up before deadlifts | XX | XX | XX | ||
| Stiff-legged Barbell Deadlifts- 5 Sets - 10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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