Still In It's Workout Log - Bodybuilding.com

Day 1: Lower Body

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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Set #4 
 Set #5 
 Activation sets: superset the following, focus on the stretch and squeeze of the muscles. Use light resistance   XXXXXXXX
 Romanian Deadlift: 2 sets of 20 reps (try elevating toes on 10lb plates to enhance stretch and proper hip positioning)    XXXXXX
 Butt Lift (Bridge): 2 sets of 15-20 reps    XXXXXX
 Romanian Deadlift: 5 sets of 5-6 reps, with a 2 second pause at the bottom. Rest 60 seconds rest between sets       
 Rear Foot Elevated Split Squat: 5 sets of 5-6 reps, with a 2 second pause at the bottom. Rest 60 seconds rest between sets       
 Superset:   XXXXXXXX
 Lateral Lunge: 4 sets of 8 reps each side      XX
 Barbell Hip Thrust: 4 sets of 8 reps      XX
 45-60 seconds of rest between sets      XX
 Superset:   XXXXXXXX
 Kettlebell Sumo Squat: 4 sets of 8 reps      XX
 Standing Leg Curl: 4 sets of 8 reps each leg      XX
 Finisher:   XXXXXXXX
 High Knees: 4 sets of 30 seconds, 30 second rest      XX
 Jump Squats: 4 sets of 30 seconds, 30 second rest      XX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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