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Physical Activity Log and Journal Week #21

Fill in the row on the chart for each day of physical activity you complete. After the full week of activity, answer the reflection questions below.

Day / Physical activity / Cardio Warm-Up / Leg Workouts
2 sets of 20 reps each / Arm Workouts
2 sets of 20 reps each / Cooldown
1 / 20 minutes of warm-up cardio, 20 minutes of muscular endurance testing, 5 minutes of cooldown / Bench Press / 1RM Weight: / 50% 1RM Weight: / Number of reps:
Squat / 1RM Weight: / 50% 1RM Weight: / Number of reps:
Power Clean / 1RM Weight: / 50% 1RM Weight: / Number of reps:
Deadlift / 1RM Weight: / 50% 1RM Weight: / Number of reps:
2 / 20 minutes of warm-up cardio, 20 minutes of strength exercises, 5 minutes of cooldown / Squat weights: , / X
Power clean weights: ,
Deadlift weights: ,
Snatch weights: ,
3 / 20 minutes of warm-up cardio, 20 minutes of strength exercises, 5 minutes of cooldown / X / Bicep curl weights: ,
Push press weights:,
Tricep weights:,
Bench press weights:,
Dead hang clean weights: ,
4 / 20 minutes of warm-up cardio, 20 minutes of strength exercises, 5 minutes of cooldown / Squat weights: , / X
Power clean weights: ,
Deadlift weights: ,
Snatch weights: ,
5 / 20 minutes of warm-up cardio, 20 minutes of strength exercises, 5 minutes of cooldown / X / Bicep curl weights: ,
Push press weights:,
Tricep weights:,
Bench press weights:,
Dead hang clean weights: ,

Reflection Questions

  1. How did you feel about your endurance training workout today?
  1. What did you like about working out this week? Explain.
  1. What can you do to improve in your work out next week? Explain.
  1. What goal would you like to set for next week?