WORKOUT LOG

Week 1
Sunday 3/27/2011
Light Cardio
walk to train
station (2 mi.)
Monday OFF
Tuesday 3/29/2011,
2:30pm Light
Cardio, 20 min.
Wednesday 3/30/11,
12:30 pm
Light Cardio
30 min.
Thursday 3/31/11, Walked to Blue
Abs, 40 Star and back
crunches (3 mi.)
Arms, 10/10
pushups
Friday OFF
Saturday OFF

Week 2
Sunday 4/3/11 Abs, Cardio
100 crunches
Monday 4/4/11 Legs Arms Abs, 20
Light Cardio, Crunches,
30 minutes 20 Leg lifts
Tuesday 4/5/11 OFF
Wednesday 4/6/11 OFF Abs Cardio
Thursday 4/7/11 OFF Abs, 20 leg Walked to
Light Cardio, lifts, 90 Sears (3mi.
40 minutes crunches roundtrip)
Friday 4/8/11 Cardio, Abs 20 leg lifts,
40 minutes 100 crunches
Saturday 4/9/11 Cardio, Abs Played Ping
40 minutes pong for hours

Week 3
Sunday 4/10/11 OFF Abs Cardio Ping Pong
Monday 4/11/11Abs Legs Kicked around
100 crunches the soccer ball
Tuesday 4/12/11 Cardio Abs
40 minutes
Wednesday 4/13/11 Abs, 75 Cardio, 32 2:45pm
Arms, Chest, crunches minutes weighed 213
Upper body lbs.
Thursday Cardio Abs
Friday Cardio 40 Chest, Arms Abs
minutes
Saturday Cardio 20
minutes

Week 4

Sunday Cardio 30 Chest, Arms Abs

minutes
Monday Abs
Tuesday Cardio 40 Chest, Arms
Mins.
Wednesday Kicked Soccer Weighed
ball around 210lbs.
Thursday Abs Cardio 40 Arms, Chest, Kicked soccer
Mins. Legs ball around
Friday Off Sepak Takraw
3:30pm
Saturday Cardio 40 Arms, Chest, Abs -Walked to
minutes train station (2
miles)
-Kicked soccer
ball around (30
mins)

Month 2
Week 5
Sunday 4/24/2011 Easter Sunday
Abs, 125
Monday Cardio 60 Arms, Chest Abs Kicked soccer
Mins. ball around (1
hour)
Tuesday OFF (weighed Abs Kicked Soccer Walked to
211lbs.) Ball around (30 Sears (3 miles)
minutes)
Wednesday (Weighed Arms, Chest, Kicked Soccer Walked to
210lbs.) Abs Cardio 40 Ball (40 mins) Train Station (2
Mins. TOO miles)
SORE AND
TIRED
Thursday OFF High rep, Abs Kicked Soccer
light weight ball around (1
 arms, chest, hour)
back, legs
Friday Cardio 40 Arms, Chest, Abs OFF
mins. Legs
Saturday OFF DC Trip

Week 6
Sunday 5/1/2011 Arms, Chest Abs OFF
Cardio 60
Minutes
Monday OFF Abs Soccer
Tuesday Cardio 40 Arms, Chest, Abs Soccer &
minutes Legs walked (2mi.)
Wednesday OFF Abs Weighed
207lbs.
Thursday Cardio 40 Arms, Chest, Abs Walked (2mi.)
minutes Legs & Soccer
Friday OFF Abs
Saturday Cardio 60 Arms, Chest Abs
minutes

Week 7
Sunday 5/8 Mother’s OFF
Day
Monday 5/9 weighed Arms, Chest, Abs Soccer Ball,
207lbs. Legs walked to train
Cardio 40 station (2mi.)
mins.
Tuesday Cardio 50 Light arms Abs Soccer Ball,
mins. Walked
Wednesday OFF
Thursday Weighed 204 Arms, Chest, Abs Soccer Ball
lbs. Legs
Cardio 40
mins.
Friday OFF Kicked soccer Walked to
ball around train station
and back 2mi.
Saturday Cardio 40 Arms, Chest Abs
mins. Legs

Week 8
Sunday OFF
Monday Arms, Legs, Abs Cardio 40
 Chest mins.
Tuesday OFF Cardio 40 mins
Wednesday Arms, Legs, Cardio 60 Abs
Chest mins.
Thursday OFF Abs Cardio 60
mins.
Friday Arms, Legs, Cardio 60 Abs
Chest mins.
Saturday OFF Cardio 60 Abs
mins.

Month 3,
Week 9
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday