Weekly Fitness Log
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Fitness Fundamentals I
Weekly Fitness Log
Name: Age: Email Address: Phone Number: Supervising Adult: Email Address: Phone Number: On a scale from 1-10 how would you rate your current fitness level? What is your strongest area of fitness? (I.e. strength, cardio, flexibility) In what area of fitness do you need the most improvement?
1
LOG 1 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
2
LOG 2 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
3
LOG 3 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
4
LOG 4 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
5
LOG 5 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
6
LOG 6 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
7
LOG 7 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
8
LOG 8 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
9
LOG 9 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
10
LOG 10 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
11
LOG 11 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
12
LOG 12 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
13
LOG 13 (Optional or Make Up) Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
14
LOG 14 (Optional or Make Up) Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
15
Weekly Fitness Log
Name: Age: Email Address: Phone Number: Supervising Adult: Email Address: Phone Number: On a scale from 1-10 how would you rate your current fitness level? What is your strongest area of fitness? (I.e. strength, cardio, flexibility) In what area of fitness do you need the most improvement?
1
LOG 1 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
2
LOG 2 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
3
LOG 3 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
4
LOG 4 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
5
LOG 5 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
6
LOG 6 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
7
LOG 7 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
8
LOG 8 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
9
LOG 9 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
10
LOG 10 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
11
LOG 11 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
12
LOG 12 Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
13
LOG 13 (Optional or Make Up) Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
14
LOG 14 (Optional or Make Up) Week Of
CARDIO Date
Saturday
Sunday
Monday
Tuesday
Activity Detail
Wednesday
Starting HR
Total Cardio Time STRENGTH TRAINING Muscle Exercise Equip Exercise Equip Worked Date: Back Chest Biceps Triceps Deltoids Hamstrings Quadriceps Calves Core Other: Time Spent Total Strength Training Time STRETCHING Date Back Chest Biceps Triceps Deltoid Hams
10-15 min HR
Exercise
Quads
Thursday
Ending HR
Equip
Calves
Recovery HR
Exercise
Core
Other
Friday
Time Spent
Equip
Time Spent
Other Flexibility Exercise (specify): Total Stretching Time My total time spent exercising for fitness this week is
Hrs
Min
1. How did your workouts go this week? What went well? What can you improve on? 2. How well did you stick to your pre-planned workout schedule? Explain. 3. What was the goal you set for this week’s workouts and how well did you accomplish it? 4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X_______________________________
15
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