Exercise Log

Name:________________________________________ Date__________________

Below is a simplified version of the Rate of Exertion (RPE) that will be used later in this course:
If you can sing a song while you are working out, then your intensity level would be considered low.
If you can maintain a conversation and talk in short sentences, then your intensity level would be moderate.
If you have difficulty talking at all, your intensity level would be considered vigorous.

Week One Date Exercise Low, Moderate, Duration

Vigorous
Sunday 01/19/202 Rest Low mins.
0
Monday 01/20/202 Basketball Moderate 60 mins
0
Tuesday 01/21/202 Rest Low mins.
0
Wednesday 01/22/202 Basketball Vigorous 60 mins.
0
Thursday 01/23/202 Rest Low mins.
0
Friday 01/24/202 Basketball Moderate 60 mins
0
Saturday 01/25/202 Rest Low mins.
0
Week Two Date Exercise Low, Moderate, Duration
Vigorous
Sunday 01/26/202 Rest low mins.
0
Monday 01/27/202 Mile and a Half Run Moderate 30 mins.
0
Tuesday 01/28/202 Strength Training/ Weight lifting Vigorous 60 mins.
0
Wednesday 01/29/202 Basketball Vigorous 60 mins.
0
Thursday 01/30/202 Weight-Lifting Vigorous 60 mins.
0
Friday 01/31/202 Mile and a Half Run Moderate 30 mins.
0
Saturday 02/01/202 Rest Low mins.
0

Week Three Date Exercise Low, Moderate, Duration

Vigorous
Sunday 02/02/202 Rest Low mins.
0
Monday 02/03/202 Weight Lifting Vigorous 60 Mins.
0
Tuesday 02/04/202 Rest Low mins.
0
Wednesday 02/05/202 Basketball Vigorous 60 mins.
0
Thursday 02/06/202 Rest Low mins.
0
Friday 02/07/202 Mile and a Half Run Moderate 30 mins.
0
Saturday 02/08/202 Rest Low mins.
0

Week Four Date Exercise Low, Moderate, Duration

Vigorous
Sunday 02/09/202 Rest Low mins.
0
Monday 02/10/202 Rest Low mins.
0
Tuesday 02/11/202 Basketball Vigorous 90 mins.
0
Wednesday 02/12/202 Basketball Vigorous 60 mins.
0
Thursday 02/13/202 Rest Low mins.
0
Friday 02/14/202 Rest Low mins.
0
Saturday 02/15/202 Rest Low mins.
 0

est

Week Five Date Exercise Low, Moderate, Duration

Vigorous
Sunday 02/16/202 Rest Low mins.
0
Monday 02/17/202 Running Moderate 60 mins.
0
Tuesday 02/18/202 Rest Low mins.
0
Wednesday 02/19/202 Basketball Vigorous 60 mins.
0
Thursday 02/20/202 Rest Low mins.
0
Friday 02/21/202 Basketball Moderate 30 mins.
0
Saturday 02/22/202 Rest Low mins.
0
Saturday mins.

Week Six Date Exercise Low, Moderate, Duration

Vigorous
Sunday 02/23/202 Rest Low mins.
0
Monday 02/24/202 Weight Lifting Vigorous 60 mins
0
Tuesday 02/25/202 Rest Low mins.
0
Wednesday 02/26/202 Basketball Moderate 90 mins.
0
Thursday 02/27/202 Weight Lifting Vigorous 60 mins.
0
Friday 02/28/202 Basketball Vigorous 60 mins.
0
Saturday 02/29/202 mins.
0

Week Seven Date Exercise Low, Moderate, Duration

Vigorous
Sunday mins.
Monday mins.
Tuesday mins.
Wednesday mins.
Thursday mins.
Friday mins.
Saturday mins.

Reflection:

1. What improvements have you made? To be honest I haven’t seen a lot of improvement. The
reason being is my diet. I need to eat healthier if I want to get the results I want.

2. What would you do differently? I need to be more consistent with my routine that I do in the
week. I gave weight lifting and running a break so I was only doing basketball during the week. I
 need to stick with the strength training and cardio training if I want to achieve the SMART goals
that I have placed.

3. What barriers have you overcome? What other barriers have you encountered? I have learned
that you always time to exercise during the day. One barrier that I encountered was that I had
gotten sick over this span. Specifically in week 4.

4. In relation to your work out, what did you learn about yourself over these past 7 weeks that
you didn’t know before? That I am not a very consistent at training. I’ve also learned that I need
to eat healthy if I want to have any results. That is something that I would like to track moving
forward. I want to track my week more closely as well so that way I can stay more organized
and consistent.