Workout Log "Document for You"

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Drayc

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Hey Everyone, When I started working out I was always looking for a nice Workout Log that I could just printout and follow.

I've been following a Workout book called "Maximum Growth" in the book it has a pretty nice clearly laid out Workout Program. I have taken the workouts and put them into a word document. You can print the workouts and they should come out 1 workout to a page.

Download the Workout Log here.

Hope you find this usefull.

Drayc-
 
First off, thanks for posting this and trying to be helpful, but I think you you are missing the point of these forums.

This program is basically a 5-day shitty bodybuilding split. While I do give him a little credit for incorporating Squat, albeit once a week, I take that credit back for doing tricep/bicep/ab work 3 times a week, and a "Measurement Day" on Sunday.

If you want a solid program, take a tour through the stickies and piece on together yourself.
 
I like that it works triceps and biceps 3/4 days a week. GUNZ GET THE GIRLS! OH YEAH! THE PUMP GETS THE PAYCHECKS!

Also, I'd like to bump what Lusst said (by the way, did you know your name is an anagram for sluts?), Genuine thanks for trying to contribute, but I think the program you posted could use some dramatic improvement given the nature of this forum.
 
I will take a look through the stickies and see if I can put something together. If anyone would like to help work on it, that would be help full also.

I.E. What should be worked on each day and such.

Thanks,
 
Don't think of it in terms of training "body parts". Think of it more as training "lifts".

A common routine used by many members is something like this:

Monday
Deadlift
(insert assistance lift)
(insert assistance lift)
Wednesday
Bench
(insert assistance lift)
(insert assistance lift)
Friday
Squat
(insert assistance lift)
(insert assistance lift)

It's a fairly easy template that you can tailor to your specific goals.
 
Lusst said:
Don't think of it in terms of training "body parts". Think of it more as training "lifts".

A common routine used by many members is something like this:

Monday
Deadlift
(insert assistance lift)
(insert assistance lift)
Wednesday
Bench
(insert assistance lift)
(insert assistance lift)
Friday
Squat
(insert assistance lift)
(insert assistance lift)

It's a fairly easy template that you can tailor to your specific goals.
Click to expand...

How does this sound?

Monday
Deadlift
Bent Over Row
Pullups
Wednesday
Bench
Overhead Press
Pushups
Friday
Squat
Romanian Deadlifts
Lunges
Burpees

How is that one?
 
Halfmoon167 said:
How does this sound?

Monday
Deadlift
Bent Over Row
Pullups
Wednesday
Bench
Overhead Press
Pushups
Friday
Squat
Romanian Deadlifts
Lunges
Burpees

How is that one?
Click to expand...

It sounds MANTASTIC!! I'd might sub in pushups for weighted Dips...but that's entirely up to you.
 
Halfmoon167 said:
How does this sound?

Monday
Deadlift
Bent Over Row
Pullups
Wednesday
Bench
Overhead Press
Pushups
Friday
Squat
Romanian Deadlifts
Lunges
Burpees

How is that one?
Click to expand...
*sirens go off, confetti falls from sky*

We have a winner.

Might be worth doing dips or close grip presses instead of pushups (short sets of pushups make a nice warm up and can help with shoulder stability but that's a whole other kettle of fish). I'd reccomend adding in some grip training work and core exercises. Just put one or two on the end of eahc workout (eg. do some gripper training and weighted sit ups one workout, the next do pinch lifts and heavy side bends)
 
*drives on right side of road*

Back on topic:

Drayc, you catch all that? We on the same page here bud? We're here if you have any questions.
 
Yep, think i got most of it. Going to work on putting something together and see how it comes out.

My normal schedule is something like this.

Monday: Run/Weights
Tuesday: Training
Wednesday: Run/Weights
Thursday: Training
Friday: Run/Weights
Saturday: Training then Legs
Sunday: Rest.. or Run

Thanks Again for all the help.
 
No problem. If I may, I suggest you save the running for after you lift. Fatigue is not conducive to keeping good form.
 
Yah, I usually just try to do a short jog to warm up before I do any sort of lifts, then run afterwards.

Oh and I cant tell if your avatar is something of 300 thats coming out this weekend.. but that movie looks like it is going to be pretty f-ing badass.
 
It's actually from a video game on Xbox called Spartan: Total Warrior...which is badass.

And yeah, 300 is going to rock.
 
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