Free Workout Logs - BuiltLean · Workout Log Template #2 How to use the Monthly Workout Log...
Transcript of Free Workout Logs - BuiltLean · Workout Log Template #2 How to use the Monthly Workout Log...
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FreeWorkoutLogTemplates
ByMarcPerry,CSCS,CPT
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DearFitnessEnthusiast,
Ihopeyouenjoythisfreeguideandithelpsyouachieveyourpersonalfitnessgoals.I
alsohopeyouuseBuiltLeanasaresourcetohelpyougetthelean,strong,fitbodyyou
deserve.
Best,Marc
MarcPerry,CSCS,CPTCreator,BuiltLean
Copyright©2018BuiltLeanLLC
Allrightsreserved.
Nopartofthisbookmaybereproducedinanyformwithoutpermissioninwritingfromtheauthororpublisher,exceptforthe
inclusionofbriefquotationsinareview.
WARNING: This report is protected by Federal copyright law. Violators will be prosecuted to the fullest extent of the law.PublishedbyEliteTrainingPartnersLLCDBABuiltLeanintheUnitedStatesofAmerica.
DISCLAIMER
Thisreportisforreferenceandinformationalpurposesonlyandisnowayintendedasmedicalcounselingormedicaladvice.The
informationcontainedhereinshouldnotbeusedtotreat,diagnose,orpreventadiseaseormedicalconditionwithouttheadvice
ofacompetentmedicalprofessional.Theownerofthecopyrightsandtrademarks isEliteTrainingPartnersLLC, itsaffiliates,or
otherthirdpartylicensors.
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TrainingCalendar
HowtousetheTrainingCalendar
• Fillintheworkoutnameundereachdayyouplantocompleteit,thenmarkdayswhereyou
willnotbeworkingoutas"rest".
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WorkoutLogTemplate#1
HowtousetheDailyWorkoutLogTemplate:
• Beforestartingyourworkout,fillinthesheetwithallyourworkoutinformation,leavingjusttheboxesinthecenterofthesheetunder"Exercises"blank.Whenyouareatthegym,fillinalltheblankboxes.
• "TR"standsforTargetedReps,orthenumberofrepsyouplanoncompletingforagivenexerciseset,"AR"standsforActualRepsyoucomplete,and"W"standsfortheweightyouused,"F"standsforcompletingasmanyrepsaspossibletofailure,and"RBS"standsforRestBetweenSets.Finally,bracketsareusedtoconnectexercisesthatarecompletedascircuits(i.e.completedbacktobackwithlittletonorest).
• Whenfillinginthesheet,"BW"indicatesbodyweight.
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Date: 1/25/12 Workout: Fu l l B ody
Name: MarcPerry
Workout #: 2
Workout Paramaters
Primary Muscles Ful l B ody
Total # of Sets 19
Total # of Reps (reps x sets) 24 2
Length: 60Min utes
Warm Up
5 Min sFoamR ol l ( upperback ,lats,calves,quads,pi ri f orm is5 m in sDy n amicS tretchin g ( lun g ewithalean ,lateral lun g es,leg k ick s,arm ci rcles)
Exercises TR AR W TR AR W TR AR W RBS
Ben chS tepUpswithDB 's 24 24 4 0 24 20 4 0 24 18 4 0 0s
PushUps F 50 BW F 30 BW F 15 BW 60s
DB R ow 12 12 7 0 12 10 7 0 12 10 7 0 0s
DB S houlderPress 12 12 60 12 10 60 12 8 60 0s
T ricepsPressdown 10 20 4 0 24 20 4 0 24 20 4 0 60s
Han g in g A bsR aise 20 20 BW 20 18 BW
B irdDog on E xerciseB al l 2 0 20 BW 20 20 BW
Aerobic/Intervals/Stretching
JumpR ope- 1000R eps( 2 00repseachset,6 0-90secon dsrestbetween sets)
S tretchin g - 5 m in sof stretchin g ( Hamstrin g s,Quads,Calves,H ips,S houlders)
Comments/Notes
Pairin g B en chS tepUpswithPushUpsreal ly taxedmy cardiovascularsy stem.If el tvery
outof breath,whichaf f ectedmy abi l i ty tocompletemorepush-upsan dg en eral ly my
stren g thlevelstherestof thework out.In eedtowork on improvin g cardioan dcon sider
pairin g pushupswithalesstaxin g exercise.
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Date: Workout:Name:
Workout #:
Workout Paramaters
Primary Muscles
Total # of Sets
Total # of Reps (reps x sets)
Length:
Warm Up
Exercises TR AR W TR AR W TR AR W RBS
Aerobic/Intervals/Stretching
Comments/Notes
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WorkoutLogTemplate#2
HowtousetheMonthlyWorkoutLogTemplate:
• Beforestartingyourworkout,fillintheexercisesyouplantocompletealongwiththetargetedsetsandreps.
• WithinthefirstWorkout1row,youwillwritedowntheactualweightandrepsyoucompletedforeachset.YouwillthenmoveontothenextexerciseandfillintheweightandrepsforeachsetfortherowWorkout1.Ifyouintendtopairexercisestogetherinacircuit,youcanusebracketsasIshowintheexamplesheet.
• You'llnoticethatthereare10exerciserowswith5setsacross,whichequatesto50totalsetsthatcanbecompletedonthissheet.Foryourworkout,youwillmorelikelyonlyuseabouthalf,orlessofthesheet.Iincludedtheseextraexerciserowsandcolumnstogiveyoumoreflexibilitywhencreatingyourworkout.
• Whenfillinginthesheet,"BW"indicatesbodyweightand"F"standsforcompletingasmanyrepsaspossibletofailure.
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Workout: F ul l Body # 1 Name: MarcPerry
Exercise Sets Reps Set1 Set2 Set3 Set4 Set5 RestF ron tS quatsWorkout1 3 12 185 /12 185 /10 185 /8 0Workout2 3 12 195 /12 195 /8 195 /6 0Workout3 3 10 2 05 /10 2 05 /8 2 05 /6 0Workout4 3 10 2 05 /10 2 05 /10 2 05 /8 0ForwardL un g eswithDB 'sWorkout1 3 12 5 0/12 5 0/8 5 0/6 6 0Workout2 3 12 5 0/12 5 0/10 5 0/8 6 0Workout3 3 10 5 5 /10 5 5 /8 5 5 /6 6 0Workout4 3 10 5 5 /10 5 5 /10 5 5 /8 6 0
DB Ben chPressWorkout1 3 12 185 /12 185 /10 185 /8 0Workout2 3 12 195 /12 195 /8 195 /6 0Workout3 3 10 2 05 /10 2 05 /8 2 05 /6 0Workout4 3 10 2 05 /10 2 05 /10 2 05 /8 0Pul l -UpsWorkout1 3 F BW/18 BW/13 BW/10 0Workout2 3 F BW/19 BW/15 BW/19 0Workout3 3 F BW/2 0 BW/2 0 BW/2 0 0Workout4 3 F BW/2 2 BW/2 2 BW/2 2 0DB S houlderPressWorkout1 3 12 5 0/12 5 0/10 5 0/8 6 0Workout2 3 12 5 0/12 5 0/12 5 0/10 6 0Workout3 3 10 5 5 /10 5 5 /8 5 5 /6 6 0Workout4 3 10 5 5 /10 5 5 /10 5 5 /6 6 0
Han g in g A bsR aiseWorkout1 3 15 BW/15 BW/13 BW/12 0Workout2 3 15 BW/15 BW/14 BW/13 0Workout3 3 2 0 BW/2 0 BW/18 BW/16 0Workout4 3 2 0 BW/2 0 BW/19 BW/19 0
Workout1 3 12 BW/12 BW/12 BW/12 6 0Workout2 3 12 BW/12 BW/12 BW/12 6 0Workout3 3 10 BW/10 BW/10 BW/10 6 0Workout4 3 10 BW/10 BW/10 BW/10 6 0
Workout1 2 12 BW/12 BW/12 6 0Workout2 2 12 BW/12 BW/12 6 0Workout3 2 10 BW/10 BW/10 6 0Workout4 2 10 BW/10 BW/10 6 0
Workout1
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B irdDog on E xerciseB al l
H ipE xten sion
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Workout: Name:
Exercise Sets Reps Set1 Set2 Set3 Set4 Set5 Rest
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AboutBuiltLean
BuiltLeanisaprivatecompanythathelpsbusymenwithdemandingcareersgetthelean&healthybodytheydeserve.
AboutMarcPerry,CSCS,ACE-CPT
Marc is the creator of BuiltLean. Marc is one of the most sought after fitnessexpertsandcoachesintheworldandhasbeenfeaturedonTVforhisexpertiseinhelpingbusymengetleanbodieswithstrengthcircuits.
A Yale graduate and former investment analyst, Marc has dedicated his life tohelping others improve their health. He is a Certified Strength & ConditioningSpecialist (National Strength&ConditioningAssociation) andaCertifiedPersonalTrainer(AmericanCouncilonExercise).
YoucanconnectwithMarconFacebook(www.facebook.com/BuiltLean),orTwitter(www.twitter.com/builtlean)[email protected].