LG Spreadsheet by Martin

Bodyweight (y/n)

Sets

n n

2 1

4-5 6-8

y n y

2 2 1

4-6 6 -8 6-1$

n

2

6-8

n

2

6-8

n

2

6-8

n

2

6-8

n

2

6-8

n

2

6-8

Leg Extension

n

Seated Calf-!aise Ca(le Crun&hes

n n

2 1 1

6-8 12-16 8-1$

Monday Deadlifts Overhead Press Rest 5 Minutes Weighted Chinups Chest-Supported eutral !o"s Close- #rip Chins Wednesday %en&h Press Rest 5 Minutes 'n&line D% %en&h Rest 5 Minutes %ar(ell Curl alternated with (90s) Pushdo"ns Friday S)uats Rest 5 Minutes *eg Curl alternated with (90s)

Rep Range

Warmups

Target Weight

$

1

$

2

$

+

$

1 $ $ $ $ $ $ $ $ $ $ $ $ $ $

Workset  2

+

,stiated .a/

$ -2$01 $ -

-

$ $

$ $ 8$ 8$ $ $ $ -

-

$

$ $ $

$ $ $

$ $ $ $ $

Goal %ody "eight l(s %ody "eight g .aintenan&e &al average Workout (weights only) dditional ,/penditure  otal  otal &al Car(s 7 Protein 7 9at 7 Rest Day A dditional ,/penditure  otal  otal &al Car(s 7 Protein 7 9at 7 Rest Day B dditional ,/penditure  otal  otal &al Car(s 7 Protein 7 9at 7

Fat loss 2$1 310+6+6+6+6+6 264305454545455 M/W/F 1$$ 265$ 4$7 457 157

 

 

 

reli!inary prognosis .aintenan&e:Wee Calories 'ngested:Wee Calori& De;&it:Wee 9at loss:"ee l(s 9at loss:"ee g

45 inut   &al 4$+   11$8 5$4

S/S 238 2$15 2$7 557 257

6$ inut   &al 4$+   11$8 5$4

1 +4 4

     

&al 1$6$ 113+ +38

T/R 224 2$15 2$7 557 257

1854608181818182 16$1$

Calori& ,/penditure:Wee

     

+88$082 1011 $05$

gras 265 238 44

e (ris "al gras 1$1 2<< 56

e (ris "al gras 1$1 2<< 56

Bodyweight A"erage Date Start 8- =un 2$1 3- =un 2$1 1$- =un 2$ 1 11- =un 2$ 1 12- =un 2$ 1 1+- =un 2$ 1 14- =un 2$ 1 15- =un 2$ 1 16- =un 2$ 1 1<- =un 2$ 1 18- =un 2$ 1 13- =un 2$ 1 2$- =un 2$ 1 21- =un 2$ 1 22- =un 2$ 1 2+- =un 2$ 1 24- =un 2$ 1 25- =un 2$ 1 26- =un 2$ 1 2<- =un 2$ 1 28- =un 2$ 1 23- =un 2$ 1 +$- =un 2$ 1 1- =ul 2$ 1 2- =ul 2$ 1 +- =ul 2$ 1 4- =ul 2$ 1 5- =ul 2$ 1 6- =ul 2$ 1 <- =ul 2$ 1 8- =ul 2$ 1

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Thigh

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