4.Hopefully with each workout, you will increase your repetitions, additional weights, or both.Remember, when you first lift a new amount of weight, if you cannot lift it eight times with perfect form, you probably have too much weight. However, if you can lift the weight more than twelve times with perfect form, you probably don’t have enough weight.JM165 (MW)98/17
DAILY ACTIVITY RECORD / 28 MEETINGS @ 2.14 PTS. EACHNAME: TERM/YR Fall Term 2018INSTRUCTOR NAME: Joe MarekCLASS/TIME THIS RECORD SHEET MUST BE FILLED OUT AND INITIALED BY YOUR INSTRUCTOR AFTER EACH WORKOUT IF YOU WOULD LIKE TO RECEIVE A GRADE IN THIS CLASS.PLACE AN “X” UNDER EACH ACTIVITY YOU PERFORM DAILY.HAVE YOUR INSTRUCTOR INITIAL AT RIGHT WHEN YOU COMPLETE YOUR WORKOUT.DRAW A LINE THROUGH THE ENTIRE ROW OF ANY DAY YOU WERE ABSENT.DAYCLASS #DATESTRENGTHCARDIOFLEXIBILITYOTHERINSTRUCTOR’S INITIALSM/18/27W/28/29M9/3NO CLASS – LABOR DAYW/39/6M/49/10W/59/12M/69/17W/79/19M/89/24W/99/26M/1010/1W/1110/3M/1210/8W/1310/10M/1410/15W/1510/17M/1610/22W/1710/24M/1810/29W/1910/31DAYCLASS #DATESTRENGTHCARDIOFLEXIBILITYOTHERINSTRUCTOR’S INITIALSJM165 (MW)108/17
M/2011/5W/2111/7M/2211/12W/2311/14M/2411/19W11/21NO CLASS – HAPPY THANKSGIVINGM/2511/26W/2611/28M/2712/3W/2812/5MAKE UP DAY = 2.14 PTS. = 50 MINUTES - MAX OF 3EXTRA CREDIT: - FRI ONLY - 1 PT EACH - MAX OF 3FFFFFWork Out CardName: Term/Yr. JM165 (MW)118/17
Instr. Name: Days/Time: WT % Fat Grade or Audit (Circle one)LIFE FITNESSDateLeg Press11Leg Ext.2Leg Curl3Adduction4Abduction5Calf Raise6Pull Down7Seated Row8Pec. Fly9Rear Delt10Chest Press11Lateral Raise12Shoulder Press13Bicep Curl14Tricep Ext.15Ab16BackBack Extension17Inst. InitialsAttempt to increase weight by 5% to 10% daily or increase reps. Keep reps between 8 and 12 with perfect form. JM165 (MW)128/17
Work Out CardName: Term/Yr. Instr. Name: Days/Time: WT % Fat ________________________________ _________LIFE FITNESSDateLeg Press1Leg Ext.2Leg Curl3Adduction4Abduction5Calf Raise6Pull Down7Seated Row8Pec. Fly9Rear Delt10Chest Press11Lateral Raise12Shoulder Press13Bicep Curl14Tricep Ext.15Ab/Back16Back Extension17Inst. InitialsJM165 (MW)138/17
Attempt to increase weight by 5% to 10% daily or increase reps. Keep reps between 8 and 12 with perfect form. Lift weights using2 second count, pause in middle, lower using 4 second count.JM165 (MW)148/17
Work Out CardName: Term/Yr. Instr. Name: Days/Time: WT % Fat ________________________________ _________POWER LIFTDateLeg Press1Leg Ext.2Leg Curl3Calf4Pull Down5Low Row6Chest Press7Incline Press8Shoulder Press9Bicep10Seated Dip11Back Ext.12JM165 (MW)158/17
Inst. InitialsJM165 (MW)168/17
FREE WEIGHTS – MULTI STATION- TRXDateInst. InitialsJM165 (MW)178/17
AEROBIC WORK OUT CARDInstructor Name Days/time EHR %Fat %BP DayDateActivityDistanceTimeLoadEHRProblemTotalTimeInst.
You've reached the end of your free preview.
Want to read all 22 pages?
- Spring '19
- strength training, Physical exercise, Weight training