Scribd
Upload
139 views

The Average F'N Program Template

This document contains a training log that tracks an individual's strength training progress over several months. It includes starting weights for various lifts on May 5th, 2014 and notes incremental weight increases achieved over subsequent workouts. Metrics like weight, body fat percentage, and lift weights are logged, along with details of workout routines consisting of squats, deadlifts, presses, benches, rows, chin-ups, dips, and push-ups performed in a circuit. Progress is shown through steady weight increases achieved across lifts like squats, deadlifts, benches and others from May to August 2014.

Uploaded by

Bhavin Mistry
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
139 views

The Average F'N Program Template

This document contains a training log that tracks an individual's strength training progress over several months. It includes starting weights for various lifts on May 5th, 2014 and notes incremental weight increases achieved over subsequent workouts. Metrics like weight, body fat percentage, and lift weights are logged, along with details of workout routines consisting of squats, deadlifts, presses, benches, rows, chin-ups, dips, and push-ups performed in a circuit. Progress is shown through steady weight increases achieved across lifts like squats, deadlifts, benches and others from May to August 2014.

Uploaded by

Bhavin Mistry
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 322

Units

kg

Start Date

5/5/2014

Weight

92

BF %

20%

Weight Increment

2.5

Weight Increment DL

Starting Weight:
Squat

90

Deadlift

125

Press

35

Bench

55

Rows

60

Chin-ups

Dips

10

Current Max:
Squat

107.5

Deadlift

140

Press

45

Bench

67.5

Rows

75

Chin-ups

Dips

10

Workout
Day 2

Lift

#NAME?

Sets

Reps

AMRAP Last Set

Squat

Yes

Deadlift

200

Yes

Press

Yes

Bench

92.5

Yes

Rows

Yes

Chin-ups

Yes

Push-ups/Dips

10

Yes

Date

Squat

5/5/2014

90.0

5/7/2014
1

5/9/2014

92.5

5/11/2014

95.0

5/15/2014

97.5

5/17/2014

100.0
102.5

5/23/2014

105.0

5/25/2014
4

107.5

5/29/2014

110.0

5/31/2014
5

112.5

6/4/2014

115.0

6/6/2014
6

117.5

6/10/2014

120.0

6/12/2014
7

122.5

6/16/2014

125.0

6/18/2014
8

127.5

6/22/2014

130.0

6/24/2014
9

6/26/2014

132.5

6/28/2014

135.0
137.5

7/4/2014

140.0

7/6/2014
11

142.5

7/10/2014

145.0

7/12/2014
12

147.5

7/16/2014

150.0
152.5

7/22/2014

155.0

7/24/2014
14

45.0

157.5

7/28/2014

160.0

5
65.0

5
70.0

47.5

5
67.5

5
72.5

50.0

5
70.0

5
75.0

52.5

5
72.5

5
77.5

55.0

5
75.0

5
80.0

57.5

5
77.5

5
82.5

60.0

5
80.0

5
85.0

62.5

5
82.5

5
87.5

65.0

5
85.0

5
90.0

67.5
190.0

7/26/2014

5
67.5

185.0

7/20/2014

5
62.5

180.0

7/14/2014
7/18/2014

13

65.0

175.0

7/8/2014

42.5

170.0

7/2/2014

5
60.0

165.0

6/30/2014
10

40.0

160.0

6/20/2014

5
62.5

155.0

6/14/2014

5
57.5

150.0

6/8/2014

5
60.0

145.0

6/2/2014

Chin-ups
5

37.5

140.0

5/27/2014

Rows

55.0

135.0

5/21/2014

Bench

35.0

130.0

5/19/2014
3

Press

125.0

5/13/2014
2

Deadlift

5
87.5

5
92.5

70.0

7/30/2014
15

195.0

8/1/2014

162.5

8/3/2014

165.0

8/5/2014
16

8/7/2014

5
95.0

72.5
200.0

167.5

90.0

5
92.5

5
97.5

Dips

Workout
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1
Day 2

10

Day 3
Day 1

AMRAP

BW

BF %

Day 2
10

Day 3
Day 1
Day 2

10

Day 3

You might also like