Monday - Heavy Legs/Lower Volume
| 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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| Squat - Warm Up x 3 reps | XX | XX | XX | XX | XX | |
| Squat - Warm Up x 2 reps | XX | XX | XX | XX | XX | |
| Squat - Warm Up x 1 rep | XX | XX | XX | XX | XX | |
| Squat - 3 working sets 3-5 reps with as heavy weight as possible | XX | XX | XX | |||
| Straight Leg Deadlift - Warm Up x 3 reps | XX | XX | XX | XX | XX | |
| Straight Leg Deadlift - Warm Up x 2 reps | XX | XX | XX | XX | XX | |
| Straight Leg Deadlift - Warm Up x 1 rep | XX | XX | XX | XX | XX | |
| Straight Leg Deadlift - 3 working sets 3-5 reps with as heavy weight as possible | XX | XX | XX | |||
| Leg press - 3 sets 4-6 reps (warm up as needed up to 2-3 sets) | ||||||
| Hack Squats - 3 Sets 4-6 reps SLOW AND LOW (warm up as needed up to 2-3 sets) | ||||||
| Leg Press Calf Raises - 3-4 sets 8-12 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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