Day 2 - Heavy Lower Body
| 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 - I warm-up with the bar doing 2 pulses at the bottom 12 reps 2 sets | XX | XX | ||
| Squats - 95 lbs 6 reps 1 set | XX | XX | XX | |
| Squats - 135lbs 4 reps 1 set | XX | XX | XX | |
| Squats - max out 3-5 reps 3 sets | XX | |||
| Leg press - 1 plate 12 reps 1 set | XX | XX | XX | |
| Leg press - 2 plates 10 reps 1 set | XX | XX | XX | |
| Leg press - 3 plates 8 reps 3 sets | XX | |||
| Leg extension - Warm-up 50% of max 10 reps 1 set (hold 2 counts at top) | XX | XX | XX | |
| Leg extension - 8-10 reps 3 sets | XX | |||
| Deadlift - Warm-up with bar 8 reps 2 sets | XX | XX | ||
| Deadlift - 8-10 reps 3-4 sets | ||||
| Seated hamstring curl machine - 8-10 reps 3 sets | XX | |||
| Single-leg hamstring curl on swiss ball - 15-20 reps 3 sets | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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