Free Workout Logs - BuiltLean
Free Workout Log Templates
By Marc Perry, CSCS, CPT
Dear Fitness Enthusiast, I hope you enjoy this free guide and it helps you achieve your personal fitness goals. I also hope you use BuiltLean as a resource to help you get the lean, strong, fit body you deserve. Best, Marc
Marc Perry, CSCS, CPT Creator, BuiltLean
Copyright ? 2018 BuiltLean LLC
All rights reserved. No part of this book may be reproduced in any form without permission in writing from the author or publisher, except for the inclusion of brief quotations in a review. WARNING: This report is protected by Federal copyright law. Violators will be prosecuted to the fullest extent of the law. Published by Elite Training Partners LLC DBA BuiltLean in the United States of America. DISCLAIMER This report is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. The owner of the copyrights and trademarks is Elite Training Partners LLC, its affiliates, or other third party licensors.
Training Calendar
How to use the Training Calendar ? Fill in the workout name under each day you plan to complete it, then mark days where you will not be working out as "rest".
Workout Log Template #1
How to use the Daily Workout Log Template: ? Before starting your workout, fill in the sheet with all your workout information, leaving just the boxes in the center of the sheet under "Exercises" blank. When you are at the gym, fill in all the blank boxes. ? "TR" stands for Targeted Reps, or the number of reps you plan on completing for a given exercise set, "AR" stands for Actual Reps you complete, and "W" stands for the weight you used, "F" stands for completing as many reps as possible to failure, and "RBS" stands for Rest Between Sets. Finally, brackets are used to connect exercises that are completed as circuits (i.e. completed back to back with little to no rest). ? When filling in the sheet, "BW" indicates body weight.
Date: 1/2 5 /12 Name: Marc Perry Workout #: 2
Workout:
F u l l B ody
Workout Paramaters Primary Muscles Total # of Sets Total # of Reps (reps x sets) Length:
F u l l B ody 19 242 6 0 Mi n u tes
Warm Up
5 Mi n s F oam R ol l ( u pper back , l ats, cal ves, q u ads, pi ri f orm i s 5 m i n s Dy n am i c S tretchi n g ( l u n g e wi th a l ean , l ateral l u n g es, l eg k i ck s, arm ci rcl es)
Exercises
B en ch S tep U ps wi th DB 's Pu sh U ps DB R ow DB S hou l der Press T ri ceps Pressdown H an g i n g A bs R ai se B i rd Dog on E xerci se B al l
TR AR
24 24
W
TR AR
40 24 20
F 50 BW F 30
12 12 7 0 12 10
12 12 6 0 12 10
10 2 0 4 0 2 4 2 0
2 0 2 0 B W 2 0 18
20 20 BW 20 20
W
TR AR
4 0 2 4 18
B W F 15
7 0 12 10
6 0 12 8
40 24 20
BW
BW
W
RBS
4 0 0s
BW 60s
7 0 0s
60 0s
4 0 60s
Aerobic/Intervals/Stretching
Ju m p R ope - 1000 R eps ( 2 00 reps each set, 6 0- 90 secon ds rest between sets) S tretchi n g - 5 m i n s of stretchi n g ( H am stri n g s, Qu ads, C al ves, H i ps, S hou l ders)
Comments/Notes
Pai ri n g B en ch S tep U ps wi th Pu sh U ps real l y taxed m y cardi ovascu l ar sy stem . I f el t very ou t of breath, whi ch af f ected m y abi l i ty to com pl ete m ore pu sh- u ps an d g en eral l y m y stren g th l evel s the rest of the work ou t. I n eed to work on i m provi n g cardi o an d con si der pai ri n g pu sh u ps wi th a l ess taxi n g exerci se.
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