Deadlift Workout
| 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.
|
| ||||
| Squat (12, 10, 8 reps) | XX | |||
| Deadlifts | XX | XX | XX | |
| Week 1 - 60% of ORM (8 reps) | XX | |||
| Week 2 - 65% of ORM (6 reps) | XX | |||
| Week 3 - 70% of ORM (5 reps) | XX | |||
| Week 4 - 75% of ORM (4 reps) | XX | |||
| Week 5 - 80% of ORM (3 reps) | XX | |||
| Week 6 - 85% of ORM (2 reps) | XX | XX | ||
| Week 7 - 90% of ORM (1 rep) | XX | XX | XX | |
| Barbell shrugs (10 reps) | ||||
| Bent over rows (10, 8, 6, 6 reps) | ||||
| Seated rows (8 reps) | XX | |||
| Pulldowns in front (8 reps) | XX | |||
| One arm dumbbell rows (8 reps) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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