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  • ICF Workout

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    Bluo's Clues
    72 views5 pages
    This document contains a lifting logbook that outlines two different workouts, Workout A and Workout B. Workout A includes exercises like squats, bench press, and bent over rows done in sets of 5 reps. Workout B focuses on exercises like squats, deadlifts, and standing press also in sets of 5 reps. The logbook provides instructions to increase weights over time and guidelines for what to do if weights cannot be completed.

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    This document contains a lifting logbook that outlines two different workouts, Workout A and Workout B. Workout A includes exercises like squats, bench press, and bent over rows done in sets of 5 reps. Workout B focuses on exercises like squats, deadlifts, and standing press also in sets of 5 reps. The logbook provides instructions to increase weights over time and guidelines for what to do if weights cannot be completed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    72 views5 pages

    ICF Workout

    Uploaded by

    Bluo's Clues
    This document contains a lifting logbook that outlines two different workouts, Workout A and Workout B. Workout A includes exercises like squats, bench press, and bent over rows done in sets of 5 reps. Workout B focuses on exercises like squats, deadlifts, and standing press also in sets of 5 reps. The logbook provides instructions to increase weights over time and guidelines for what to do if weights cannot be completed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    ICF Lifting logbook : Sheet1

    A
    B
    C
    D
    E
    1 Link to workout's homepage
    Start Date:
    1/27/2015
    2
    target
    3 Workout A
    Session #
    1
    3
    4
    Squats
    5x5
    5
    Bench Press
    5x5
    6
    Bent Over Row 5x5
    7
    Barbell Shrugs 3x8
    8
    Tricep Extensions3x8
    9
    Staight Bar Curls3x8
    or
    10
    Incline Curls
    3x8
    11
    Hyperextensions2x10
    with plate
    12
    Cable Crunches 3x10
    13
    14 Workout B
    Session #
    2
    4
    15
    Squats
    5x5
    16
    Deadlift
    1x5
    17
    Standing Press 5x5
    18
    Bent Over Row (10%
    5x5 lighter than A)
    19
    Close Grip Bench3x8
    Press
    20
    Straight Bar Curls
    3x8
    or
    21
    Incline Curls
    3x8
    22
    Cable Crunches 3x10
    23
    24 Notes:
    add 5 lbs on 5x5 exercises each workout
    25
    add 2-5 lbs to 3x8 exercises each workout
    26
    where equipment doesn't allow for microloads, do until easy then step up
    27
    If you fail a rep/set, repeat that weight during the next workout. If you fail the next
    28
    29
    warmups are 2x5 (empty bar), 1x5, 1x3, 1x2 ramping up to target weight
    30
    deadlift warmup is 2x5, 1x3, 1x2

    11

    13

    15

    10

    12

    14

    16

    easy then step up


    workout. If you fail the next workout, lower your weight by 10-15% and continue to use that until progress. Reset weights get rou

    p to target weight

    17

    19

    21

    23

    25

    27

    18

    20

    22

    24

    26

    28

    gress. Reset weights get rounded down.

    29

    31

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    35

    37

    39

    30

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