Allie Ruby's Workout Log - Bodybuilding.com

Days 1 and 4

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 
 Set #6 
 Set #7 
 Set #8 
 Set #9 
 Set #10 
 Paired set:   XXXXXXXXXXXXXXXXXX
 Kettlebell swing: 10 sets of 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps            
 Kettlebell squat: 10 sets of 19, 17, 15, 13, 11, 9, 7, 5, 3, 1 reps            
 Circuit: 3 rounds, rest 1 minute between rounds   XXXXXXXXXXXXXXXXXX
 Band external rotation: 15 reps per side     XXXXXXXXXXXXXX
 Slow shoulder tap: 10 reps per side     XXXXXXXXXXXXXX
 Stability-ball stir-the-pot: 15 reps per side     XXXXXXXXXXXXXX
 Kettlebell snatch: 5 sets of 10 reps per side, rest 30 sec.       XXXXXXXXXX
 Kettlebell walking lunge: 4 sets of 10 reps per side, rest 1 min.      XXXXXXXXXXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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