Sunday: Legs
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Seated leg extensions: 6x15,15,10,10,8,8 | ||||||
| 45 degree leg press: 5 x15,15,10,10,10 | XX | |||||
| One legged squat: 4x10 superset with no weight walking lunges down and back 20 paces. 2 sets | XX | XX | ||||
| Jump squats 2 sets | XX | XX | XX | XX | ||
| Bar bell straight leg deads: 4x10 superset with Standing alternating leg curls: 4x15 | XX | XX | ||||
| Standing calf machine: 3x20 | XX | XX | XX | |||
| Donkey calf raise: 3x20 | XX | XX | XX | |||
| High rep single calf raise, Stand on edge of something: 3x50 each calf | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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