Kris V. Kiel - Friday: Legs, Abs, Traps
| 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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| Squats: 5x5 | |||||
| Rack half/3/4 squats: 2-3x5 (Every third week.) | XX | XX | |||
| Leg press/lunges: 2 sets of whatever, then burn out on last set | XX | XX | XX | ||
| Leg curls: 4x5-8 | XX | ||||
| Single-leg calf raises: 5x8-15 reps, 70-100 lbs dumbbell in hand | |||||
| 3 sets of 20, leg raises with a 20 lb dumbbell | XX | XX | |||
| 3 sets 25, situps with 25 lbs | XX | XX | |||
| Light set of deads 225x whatever | XX | XX | XX | XX | |
| 3 sets of 225x 10 power cleans | XX | XX | |||
| 3 sets of barbell shrugs superset with 3 sets of dumbbell shrugs | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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