WORKOUT LOG

Track your fitness and strength training progress.  GOALS:

M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su

DATE: 7th Oct 2022 11th Oct 2022

WEIGHT:
SLEEP (hrs): 7h@1am 7h@1am
CALORIES:
TIME (minutes): 2h 2h

NOTES:

EXERCISES 1RM* SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS
Day 1
Squats 1 5 70 2 5 80 3 5 90 4 5 100 5 3
Chest Press (Smith) 1 8 20 2 8 25 3 8 25 4 8 25
Shoulder Press (Machine) 1 5 ? 2 5 ? 3 5 ? 4 5 ?
Lat pull downs 1 8 8 2 8 9 3 8 10 4 8 10
Row Machine 1 15 8 2 15 9 3 15 10 4 8 10

Day 2
Overhead press 1 8 40 2 8 45 3 8 50 4 8 50
Deadlift 1 5 120 2 5 130 3 3 140 4 3 145 5 1
Dumbell Press 1 8 25 2 8 27.5 3 8 30 3 5 35 3 5
Row machine 1 8 40 2 8 50 3 8 50 3 8 50 4 8
Lat pull downs 1 8 10 2 8 11 3 8 12 4 8 13
Face pulls 1 10 40 2 10 50 3 10 50 4 10 60
Dip machine 1 12 max 2 12 max 3 12 max 4 12 max
Ez bar curl 1 10 20 2 10 20 3 10 20 4 10 20
Tricep pushdown 1 10 40 2 10 40 3 10 40 4 10 50

*1RM - One Rep Max (for reference)

CARDIO EXERCISES TIME DIST INT** TIME DIST INT TIME DIST INT TIME DIST INT TIME DIST
*Intensity: L/M/V=Light/Moderate/Vigorous or E/M/H=Easy/Medium/Hard or Heart Rate
M Tu W Th F Sa Su

[42]

WT

110

150
35
50

INT
WORKOUT LOG
Track your fitness and strength training progress.  GOALS:
M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su

DATE: 7th Oct 2022 11th Oct 2022

WEIGHT:
SLEEP (hrs): 7h@1am 7h@1am
CALORIES:
TIME (minutes): 2h 2h

NOTES:

EXERCISES 1RM* SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS
Day 1
Squats 1 5 80 2 5 90 3 5 100 4 5 110 5 1
Machine squat 1 10 30 2 10 30 3 10 30
Circuit
Lunges 1 10 BW 2 10 BW 3 10 BW 4 10 BW
Box step up 1 5 BW 2 5 BW 3 5 BW 4 5 BW
Hamstring extension 1 5 BW 2 5 BW 3 5 BW 4 5 BW
Chest Press (Smith) 1 8 15 2 8 17.5 3 8 22.5 4 8 27.5
Shoulder Press (Machine) 1 15 60 2 15 70 3 15 80 4 15 90
Lat pull downs 1 8 11 2 8 12 3 8 13 4 8 14
Dumbell Rows 1 8 50 2 8 60 3 8 60 4 8 60
Straight bar curls 1 15 20 2 15 20 3 15 20 4 15 20
Machine dips 1 20 max 2 20 max 3 20 max 4 20 max

Day 2
Overhead press 1 8 40 2 8 45 3 8 50 4 8 50
Deadlift 1 5 120 2 5 130 3 3 140 4 3 145 5 1
Dumbell Press 1 8 25 2 8 27.5 3 8 30 3 5 35 3 5
Row machine 1 8 40 2 8 50 3 8 50 3 8 50 4 8
Lat pull downs 1 8 10 2 8 11 3 8 12 4 8 13
Face pulls 1 10 40 2 10 50 3 10 50 4 10 60
Dip machine 1 12 max 2 12 max 3 12 max 4 12 max
Ez bar curl 1 10 20 2 10 20 3 10 20 4 10 20
Tricep pushdown 1 10 40 2 10 40 3 10 40 4 10 50
*1RM - One Rep Max (for reference)

CARDIO EXERCISES TIME DIST INT** TIME DIST INT TIME DIST INT TIME DIST INT TIME DIST

*Intensity: L/M/V=Light/Moderate/Vigorous or E/M/H=Easy/Medium/Hard or Heart Rate

M Tu W Th F Sa Su

[42]

WT

120

150
35
50
INT
WORKOUT LOG
Track your fitness and strength training progress.  GOALS:
M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su

DATE: 18th Oct 2022 21st Oct 2022

WEIGHT:
SLEEP (hrs): 7h@1am 7h@1am
CALORIES:
TIME (minutes): 2h 2h

NOTES:

EXERCISES 1RM* SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS
Day 1
Squats 1 8 80 2 8 85 3 8 90 4 8 95 5 3
Machine squat 1 10 30 2 10 30 3 10 30
Circuit
Lunges 1 10 BW 2 10 BW 3 10 BW 4 10 BW
Box step up 1 8 BW 2 8 BW 3 8 BW 4 8 BW
Stiffed leg DLs 1 8 22.5 2 8 22.5 3 8 22.5 4 8 22.5
Incline bench press 1 8 60 2 8 65 3 8 70 4 8 70
Shoulder Press (Machine) 1 15 7 2 15 8 3 15 9 4 15 10
Lat pull downs 1 8 11 2 8 12 3 8 13 4 8 14
Row machine 1 8 10 2 8 11 3 8 12 4 8 13
Straight bar curls 1 15 20 2 15 20 3 15 20 4 15 20
Machine dips 1 20 max 2 20 max 3 20 max 4 20 max
Tricep pushdown 1 15 50 2 15 60 3 15 60 4 15 60

Day 2
Overhead press 1 10 40 2 10 40 3 10 40 4 10 40
Deadlift (conventional) 1 5 120 2 5 125 3 5 130 4 5 135 5 3
Dumbell Press 1 8 25 2 8 27.5 3 8 30 3 8 32.5
Row machine 1 8 8 2 8 9 3 8 10 3 8 12
Lat pull downs 1 8 11 2 8 12 3 8 13 4 8 14
Face pulls 1 10 40 2 10 50 3 10 50 4 10 60
Dip machine 1 12 max 2 12 max 3 12 max 4 12 max
Ez bar curl 1 10 20 2 10 20 3 10 20 4 10 20
Tricep pushdown 1 10 40 2 10 40 3 10 40 4 10 50
*1RM - One Rep Max (for reference)

CARDIO EXERCISES TIME DIST INT** TIME DIST INT TIME DIST INT TIME DIST INT TIME DIST

*Intensity: L/M/V=Light/Moderate/Vigorous or E/M/H=Easy/Medium/Hard or Heart Rate

M Tu W Th F Sa Su

[42]

WT

110

135
INT
WORKOUT LOG
Track your fitness and strength training progress.  GOALS:
M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa Su

DATE: 25th Oct 2022 28st Oct 2022

WEIGHT:
SLEEP (hrs): 7h@1am 7h@1am
CALORIES:
TIME (minutes): 2h 2h

NOTES:

EXERCISES 1RM* SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS
Day 1
Squats 1 8 80 2 8 85 3 8 90 4 8 95 5 3
Machine squat 1 10 30 2 10 30 3 10 30
Circuit
Lunges 1 10 BW 2 10 BW 3 10 BW 4 10 BW
Box step up 1 8 BW 2 8 BW 3 8 BW 4 8 BW
Stiffed leg DLs 1 8 22.5 2 8 22.5 3 8 22.5 4 8 22.5
Incline bench press 1 8 60 2 8 65 3 8 70 4 8 70
Shoulder Press (Machine) 1 15 7 2 15 8 3 15 9 4 15 10
Lat pull downs 1 8 11 2 8 12 3 8 13 4 8 14
Row machine 1 8 10 2 8 11 3 8 12 4 8 13
Straight bar curls 1 15 20 2 15 20 3 15 20 4 15 20
Machine dips 1 20 max 2 20 max 3 20 max 4 20 max
Tricep pushdown 1 15 50 2 15 60 3 15 60 4 15 60

Day 2
Overhead press 1 10 40 2 10 40 3 10 40 4 10 40
Deadlift (conventional) 1 5 120 2 5 125 3 5 130 4 5 135 5 3
Dumbell Press 1 8 25 2 8 27.5 3 8 30 3 8 32.5
Row machine 1 8 8 2 8 9 3 8 10 3 8 12
Lat pull downs 1 8 11 2 8 12 3 8 13 4 8 14
Face pulls 1 10 40 2 10 50 3 10 50 4 10 60
Dip machine 1 12 max 2 12 max 3 12 max 4 12 max
Ez bar curl 1 10 20 2 10 20 3 10 20 4 10 20
Tricep pushdown 1 10 40 2 10 40 3 10 40 4 10 50
*1RM - One Rep Max (for reference)

CARDIO EXERCISES TIME DIST INT** TIME DIST INT TIME DIST INT TIME DIST INT TIME DIST

*Intensity: L/M/V=Light/Moderate/Vigorous or E/M/H=Easy/Medium/Hard or Heart Rate

M Tu W Th F Sa Su

[42]

WT

110

135
INT
 Workout Routine
Cycle Gym Home Upper Lower
Monday lat raises Squats
Tuesday full Deadlifts
Wednesday arms/ core calves
Thursday pushups
Friday full Squats
Saturday shoulders
Sunday