Workout Log

Monday

 Cardio
o Jog 1.5 mile at a somewhat hard intensity around the neighborhood in the
morning when I wake up, cool down
 Muscular Strength
o Lift weights at TCC after school. Bench press, lateral pull-down, arms, back
rowing, dumbbell exercises (4 sets 10 reps)
 Flexibility
o Stretch at home in the morning before and after cardio. Standard leg and back
stretches using slow-sustained and PNF techniques
 Daily Activities
o Go to the park and walk before and after studying

Tuesday

 Cardio
o Swim 250 meters at TCC swimming pool at a steady pace and a moderate
intensity
 Muscular Endurance
o 100 sit-ups, back extension, the plank stretch (using stability ball or a chair)
 Muscular Strength
o Leg workout at gym. Leg press, calf press, leg extension, seated leg curls (4 sets
10 reps)
 Flexibility
o Stretch in the morning after I wake up and at night before I go to bed. Standard
leg and back stretches using slow-sustained and PNF techniques
 Daily Activities
o Play/practice soccer at the park for about an hour

Wednesday

 Cardio
o Run/jog 1.5 miles at a moderately hard intensity and variable pace on the
treadmill.
 Muscular Strength
o Upper-body workout at TCC after school. Bench press, curls, dips, back-rows,
various dumbbell workouts (4 sets 10 reps)
  Muscular Endurance
o 150 crunches, 50 leg extensions from Queen’s Chair for 30 minutes
 Flexibility
o Stretch in morning and after workout. Arm and upper-body stretches after
workout, abdominal and back stretches in the morning
 Daily Activities
o Play disc-golf at veterans park

Thursday

 Cardio
o Elliptical machine at the gym after school for 45 minutes at a moderate to
somewhat hard intensity
 Muscular Strength
o Leg workout at gym after classes. Leg press, calf press, leg extension, seated leg
curls (4 sets 10 reps)
 Muscular Endurance
o 125 crunches, light calisthenics, back raises/extension at home in the morning
before school.
 Flexibility
o Stretch after workout and before bed with standard leg and back stretches using
slow-sustained and PNF techniques.
 Daily Activities
o Take dog to the park and play after workout at the gym

Friday

 Cardio
o Run/jog around the block before school. 1.5 miles at a somewhat hard intensity
and steady pace
 Muscular Strength
o Lift weights at TCC after school. Bench press, lateral pull-down, arms, back
rowing, dumbbell exercises (4 sets 10 reps)
 Muscular Endurance
o Abs, light calisthenics for 30 minutes
 Flexibility
o Stretch in morning and after workout. Arm and upper-body stretches after
workout, abdominal and back stretches in the morning
 Daily Activities
 o Hang-out with friends and play a pickup game of basketball.

Saturday

 Cardio
o Swim in the morning at the gym 250 meters at a hard intensity
 Muscular Strength
o Take weekends off from the weights
 Muscular Endurance
o Calisthenics for 45mins- 1hour in the afternoon at the house
 Flexibility
o Leg and back stretches in the morning using slow-sustained and PNF techniques
 Daily Activities
o Go somewhere outdoors e.g. amusement park, bazaar etc.

Sunday

 Cardio
o Walk/jog around block in the morning at a moderate to somewhat hard intensity
for about an hour
 Muscular Strength
o Take weekends off from the weights
 Muscular Endurance
o Calisthenics for 45mins- 1hour in the afternoon at the house
 Flexibility
o Lower back specific stretches: sit-and-reach, back extension, pelvic tilt for 30-45
minutes at the house in the morning
 Daily Activities
o Enjoy the sacred day of rest