Wednesday: Legs & Lower Back
| 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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| Standing calf raises (toes bent inward) - 1x20-25kg, 1x10-40kg, 1x10-60kg, 1x10-70kg | ||||
| Seated calf raises - 1x10-30kg, 2x10-40kg | XX | |||
| One leg extensions - 2x20-25kg | XX | XX | ||
| Leg extensions - 1x10-75kg, 1x10-80kg, 1x8-85kg, 1x6-90kg | ||||
| Regular squats - 1x10-30kg, 1x10-50kg, 1x8-60kg | XX | |||
| One leg hamstring curls - 2x20-15kg | XX | XX | ||
| Hamstrings curls - 1x10-40kg, 1x50-50kg, 1x8-55kg, 1x6-60kg | ||||
| Semi-stiffed deadlifts - 1x10-30kg, 1x10-60kg, 1x10-90kg | XX | |||
| Dumbbell lunges - 1x20-20kg, 1x20-25kg | XX | XX | ||
| Back extensions - 1x25, 2x20 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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