Daily Progress Report

Date: S74/7<?

Planned Start Time: 6..-0S"

Actual Start Time: 6.-/0

Day / of 84

Planned End Time: 6>.S7

Actual End Time: 6--S"S"

Upper Body Workout

Time to Complete: 46 minutes

Total Time: 4S~ minu-t-es-

PLAN I ACTUAL

Upper Body Muscle Groups

Exercise

Reps

Weight (lbs)

Minutes Between Sets

Intensity Level

Reps

Weight (lbs)

Minutes Between Sets

Intensity Level

Chest

Dumbbell Bench Press

12

40

1

5

12-

40

/

5"

Dumbbell Bench Press

10

50

1

6

10

s-o

1

6

Dumbbell Bench Press

8

60

1

7

2

60

1

7

Dumbbell Bench Press

6

70

1

8

6

70

1

2

High

Dumbbell Bench Press

12

60

0

9

12-

60

0

<?

Point

Dumbbell Ftyes

12

40

2

10

12-

40

2-

10!

Shoulders

Seated Dumbbell Press

12

30

1

5

IX-

30

1

5

Seated Dumbbell Press

10

40

1

6

10

40

1

6

Seated Dumbbell Press

8

45

1

7

8

45

1

7

Sea-bed Dumbbell Press

6

50

1

8

6

s-o

1

8

High

Seated Dumbbell Press

12

4S-

0

9

IX-

45-

0

9

Point

Side Saises

12

10

2

10

IX-

10

X-

<?

Back

Dumbbell So<Js

12

5~0

1

5

IX-

50

1

5"

Dumbbell Sous

10

60

1

6

10

60

1

6

Dumbbell Sous

8

70

1

7

s

70

1

7

Dumbbell ISous

e

80

1

8

6

80

1

2

High

Dumbbell Sous

12

70

0

9

IX-

70

0

n

Point

Dumbbell Pullovers

i 12

70

2

10

IX-

70

X-

<?

Triceps

Seated Dumbbell Extensions

12

5~0

1

5

IX-

50

1

5

Seated Dumbbell Extensions

10

60

1

6

10

60

1

6

Seated Dumbbell Extensions

8

70

1

7

8

70

1

7

Seated Dumbbell Extensions

6

20

1

8

6

80

1

2

Seated Dumbbell Extensions

12

70

0

9

IX-

70

0

Lying Triceps Extensions

12

XX

2

10

IX-ibf^;

2-0

X-

10

Biceps

Seated Dumbbell Curls

12

2-5

1

5

IX-

/

5

Seated Dumbbell Curls

10

30

1

6

10

30

1

6

Seated Dumbbell Curls

8

35

1

7

8

35"

1

7

Seated Dumbbell Curls

6

40

1

8

6

40

1

8

High

Seated Dumbbell Curls

12

35

0

9

IX-

Z5

0

Point

Standing Dumbbell Curls

12

30

-

10

IX.

30

-

A/eed -to go up -ho IS'-pound dumbbells- -for side raises' ne^-h Hme. I need -ho increase my ue'igh-h on dumbbell pullovers -from 70 -ho 20 -pounds and -try harder. Srea-h U)orkou-h!

Anyway, after I finish my back workout, I move on to triceps, finish my sets there, then hit my favorite muscles—biceps.

I finish my last high-intensity set by performing 12 reps of standing dumbbell curls and check the clock—I brought it in right at 45 minutes.

Now, I sit down on the bench and take just three minutes to record my actual workout and compare it to my plan. I make a few notes such as, "I need to increase my weight on dumbbell pullovers next time from 70 to 80 pounds and try harder." And since I had a great workout, I write, "Great workout!" (Pretty simple, huh?)

My next weight-training workout is Wednesday. I exercise my leg muscles and abs that day using the same tools and techniques 1 used in the workout I just shared with you. 1 have included a copy of my lower body Daily Progress Report on page 77 for your review.

Now, let's lake a look at the aerobic workout I perform on Tuesdays, Thursdays, and Saturdays.

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