James Grage's Workout Log - Bodybuilding.

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Legs

DAY: DATE: TIME:

am/pm
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CARDIO TODAY? YES NO
EXERCISE DURATION
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LENGTH OF WORKOUT: WEIGHT: LOCATION:
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MOOD WHEN STARTING:
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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

Cardio+Warm-up:+Treadmill+jog;+15+minutes,+55-60%
Warm-up superset:
Dumbbell Step-up with Knee Raise: 1 set of 12 reps (each
leg)
Dumbbell Romanian Deadlift: 1 set of 20 reps
Superset:
Leg Press: 3 sets of 15, 12, 10 reps
Dumbbell Stiff-legged Deadlift: 3 sets of 15, 12, 10 reps
Superset:
Leg Extension: 3 sets of 15, 12, 10 reps
Seated Leg Curl: 3 sets of 15, 12, 10 reps
Triset:
Alternating Dumbbell Lunge: 3 sets of 15, 12, 10 reps
Standing Calf Raise: 3 sets of 15, 12, 10 reps
Seated Calf Raise: 3 sets of 15, 12, 10 reps

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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