Cambridge IGCSE®, Cambridge IGCSE (9–1) and Cambridge O Level Physical Education

Weight training log

Please follow these instructions carefully before completing the PDF Weight training log provided below.

1 This form is completed by the candidate and provides evidence to support the awarding of marks on the Generic Order of Merit Form. This Weight training log must be submitted with the evidence for external
moderation.

2 This form is an interactive PDF and may be completed in one of two ways:
• on-screen and then printed out
• printed out and completed on paper by hand.

3 Additional copies of this form can be downloaded from the samples database www.cambridgeinternational.org/samples

4 Please keep a copy of the Weight training log.

 Cambridge IGCSE, Cambridge IGCSE (9–1) and Cambridge O Level Physical Education
Weight training log
Please select syllabus and component below
–

Please read previous printed instructions before completing this form.

Centre number V N 1 1 0 Candidate number Candidate name Oliver Christy

Body mass (kg) Gender – Related activity (e.g. rowing)

Training intentions Please detail how 1 Rep max.

(e.g. improving has been calculated
power or strength)

Candidates must record the weights / mass (W) used, the number of Reps (R) and the number of Sets (S) for each session, e.g. 20 kg / 5 / 3. Teenage candidates are advised not to use maximal weight. 1RM should be
calculated using formulae available on the internet. It is expected that a programme would be recorded over at least two weight training log sheets.

Date: 04/03/19 07/03/19 11/03/19 14/03/19 18/03/19 20/03/19 23/03/19 25/03/19

Exercise 1RM kg W / R / S W / R / S W / R / S W / R / S W / R / S W / R / S W / R / S W / R / S 1RM test

seated backrow 36 32 / 7 / 5 32 / 7 / 5 34 / 7 / 5 34 / 7 / 5 41

hip thrust 66 55 / 7 / 5 59 / 7 / 5 59 / 7 / 5 60 / 7 / 5 72

leg press 116 96.25 / 7 / 5 96.25 / 7 / 5 116.25 / 7 / 5 140

box squats 48 40 / 7 / 5 42 / 7 / 5 42 / 7 / 5 45 / 7 / 5 45 / 7 / 5 54

lateral raise 24 20 / 7 / 5 20 / 7 / 5 22 / 7 / 5 22 / 7 / 5 24 / 7 / 5 29

glute ham raise 14 12.5 / 7 / 5 12.5 / 7 / 5 15 / 7 / 5 15 / 7 / 5 18

lateral pull down 29 26 / 7 / 5 26 / 7 / 5 28 / 7 / 5 28 / 7 / 5 34

rope cable hip pull through 25 22 / 7 / 5 24.5 / 7 / 5 24.5 / 7 / 5 26 / 7 / 5 26 / 7 / 5 28 / 7 / 5 34

t bar row 66 57.5 / 7 / 5 57.5 / 7 / 5 60 / 7 / 5 60 / 7 / 5 65 / 7 / 5 65 / 7 / 5 78

russian twist 8 10 / 7 / 5 10 / 7 / 5 12

shoulder press 22 20 / 7 / 5 20/ 7 / 5 22 / 7 / 5 22 / 7 / 5 22 / 7 / 5 27

z press 10 10 / 7 / 5 10 / 7 / 5 12 / 7 / 5 14

Bench press 26 26 / 7 / 5 26 / 7 / 5 26 / 7 / 5 31
 Cambridge IGCSE, Cambridge IGCSE (9–1) and Cambridge O Level Physical Education
Weight training log
Please select syllabus and component below
–

Please read previous printed instructions before completing this form.

Centre number V N 1 1 0 Candidate number Candidate name Oliver Christy

Body mass (kg) Gender – Related activity (e.g. rowing)

Training intentions Please detail how 1 Rep max.

(e.g. improving has been calculated
power or strength)

Candidates must record the weights / mass (W) used, the number of Reps (R) and the number of Sets (S) for each session, e.g. 20 kg / 5 / 3. Teenage candidates are advised not to use maximal weight. 1RM should be
calculated using formulae available on the internet. It is expected that a programme would be recorded over at least two weight training log sheets.

Date: 27/03/19 30/03/19 01/04/19 03/04/19 06/04/19 08/04/19 11/04/19 14/04/19

Exercise 1RM kg W / R / S W / R / S W / R / S W / R / S W / R / S W / R / S W / R / S W / R / S 1RM test

seated backrow 41 36 / 7 / 5 36 / 7 / 5 38 / 7 / 5 38 / 7 / 5 46

hip thrust 72 60 / 7 / 5 63 / 7 / 5 63 / 7 / 5 63 / 7 / 5 75

leg press 140 116.25 / 7 / 5 126.25 / 7 / 5 126.25 / 7 / 5 152

box squats 54 47 / 7 / 5 47 / 7 / 5 47 / 7 / 5 49/ 7 / 5 59

lateral raise 29 24 / 7 / 5 24 / 7 / 5 26 / 7 / 5 26 / 7 / 5 28 / 7 / 5 34

glute ham raise 18 17 / 7 / 5 17 / 7 / 5 17 / 7 / 5 19 / 7 / 5 19 / 7 / 5 23

lateral pull down 34 30 / 7 / 5 30 / 7 / 5 30 / 7 / 5 32 / 7 / 5 39

rope cable hip pull through 34 30 / 7 / 5 30 / 7 / 5 30 / 7 / 5 32 / 7 / 5 32 / 7 / 5 32 / 7 / 5 39

t bar row 78 65 / 7 / 5 65 / 7 / 5 67 / 7 / 5 67 / 7/ 5 67 / 7 / 5 67 / 7 / 5 81

russian twist 12 10 / 7 / 5 12.5 / 7 / 5 15

shoulder press 27 24 / 7 / 5 24 / 7 / 5 26 / 7 / 5 26 / 7 / 5 26 / 7 / 5 31

z press 14 12 / 7 / 5 12 / 7 / 5 14 / 7 / 5 17

Bench press 31 28 / 7 / 5 28 / 7 / 5 28 / 7 / 5 34