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Upper Body | Lower Body | Aerobic | Plan


Plan

This is a VERY important part of the program. Plan, plan, plan and plan! If you don't plan you will wish you had. I use the sheets Bill has provided on his Web site to plan my meals. You can find them in the progress reports section. I keep a journal that has every day's workouts in it. This has helped me plan for the next day as far as times and what worked and what didn't. I keep notes to let me know on weight amounts as well as exercises. This helps me plan for the next workout. Below is an example of my first day's workout.

Date: 1/3/00
Day 1 of 84

PLAN
ACTUAL
PLAN
ACTUAL
Upper Body Muscle Groups
Exercise
Reps
Weight
(lbs)
Minutes Between Sets
Intensity Level
Reps
Weight
(lb)
Minutes Between Sets
Intensity Level
CHEST
Dumbell Bench Press
12
20
1
5
12
20
1
5
Dumbell Bench Press
10
30
1
6
10
25
1
6
Dumbell Bench Press
8
40
1
7
8
30
1
7
Dumbell Bench Press
6
50
1
8
6
35
1
8
High Point
Dumbell Bench Press
12
40
0
9
12
25
0
9
Dumbell Bench Flys
12
20
2
10
12
20
2
9
Shoulders
Seated Dumbell
12
15
1
5
12
15
1
5
Seated Dumbell
10
20
1
6
10
20
1
6
Seated Dumbell
8
30
1
7
8
25
1
7
Seated Dumbell
6
35
1
8
4
30
1
8
High Point
Seated Dumbell
12
30
0
9
12
15
0
9
Dumbell Raises
12
10
2
10
9
10
1
9.5
Back
Barbell Row
12
90
1
5
12
45
1
5
Barbell Row
10
100
1
6
9
50
1
6
Barbell Row
8
115
1
7
7
55
1
7
Barbell Row
6
120
1
8
6
60
1
8
High Point
Barbell Row
12
115
0
9
12
55
0
9
Barbell Pullover
12
50
2
10
12
45
2
9
Triceps
Extensions
12
15
1
5
12
30
1
5
Extensions
10
20
1
6
10
40
1
6
Extensions
8
35
1
7
8
45
1
7
Extensions
6
40
1
8
6
50
1
8
High Point
Extensions
12
25
0
9
11
40
0
9
Seated Extensions
12
15
2
10
12
15
2
10
Biceps
Dumbell Curls
12
10
1
5
12
10
1
5
Dumbell Curls
10
15
1
6
10
15
1
6
Dumbell Curls
8
30
1
7
8
20
1
7
Dumbell Curls
6
40
1
8
5
25
1
8
High Point
Dumbell Curls
12
25
0
9
10
20
0
9
Standing Dumbell Curls
12
15
2
10
11
10
2
10
NOTES

First day – tough start, the middle started good, need to work on shoulders and back better. Decrease weight. felt great to get back in the gym. Feeling it already.

 


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