Ice Creamasd Fitness Workout Calculator

Ice Cream Fitness
Revision by: Jordan Kocon

Original Novice Program
This is Ice Cream Fitness Logbook Calculator. This was designed as a supplement to the Ice Cream Fitness Prog
creator. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (o
column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that yo
workout. If you are unsure, leave this field alone. The % to Reset, column is how far back you'd like to begin bef
only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that
smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read
Good luck and GET STRONG DAMMIT!
Ice Cream Fitness Official Website
Smallest Weight Increment:

Test Weight
Squat
140
Bench Press
105
Bent Over Row
105
Dead Lift
150
Standing Press
75
Smallest Weight Increment:
Test Weight
Shrug
120
Tricep Ext.
25
Curls
47.5
Close Grip B.P.
75
Hyperextension
12.5
Cable Crunch
115
Workout A
Squat
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
5x5
2.5
Reps (<12)
5
5
5
5
5
2.5
Reps (<12)
5
5
5
5
5
5
1RM
158
118
118
169
84
1RM
135
28
53
84
14
129
Session #1
45
35
55
75
Session #3
45
40
60
80
Session #5
45
45
65
90
135.0
145.0
155.0
Bench Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x5
45
45
65
85
45
50
70
90
45
50
70
90
100.0
105.0
110.0
warmup
warmup
warmup
warmup
working set
2x5
1x5
1x3
1x2
5x5
45
50
65
80
100.0
45
55
70
85
105.0
45
55
70
85
110.0
Shrugs
working set
3x8
105.0
5.0
110.0
Tricep Ext.
working set
3x8
20.0
2.5
22.5
Curls
working set
3x8
40.0
2.5
42.5
Hyperextension
working set
2x10
10.0
2.5
12.5
Cable Crunch
working set
3x10
95.0
2.5
97.5
Squat
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
5x5
Session #2
45
40
60
80
Session #4
45
40
65
85
Session #6
45
45
70
95
140.0
150.0
160.0
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
1x5
45
50
65
80
45
55
70
85
150.0
45
55
70
85
155.0
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x5
72.5
45
50
65
80
75.0
45
55
70
85
77.5
Bent Over Row
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x5
45
45
55
70
90.0
45
45
60
75
#DIV/0!
45
45
60
75
#DIV/0!
Close Grip B.P.
working sets
3x8
65.0
2.5
67.5
Bent Over Row
Workout B
Dead Lift
Standing Press
145.0
45
50
65
80
Curls
working sets
3x8
40.0
2.5
42.5
Cable Crunch
working sets
3x10
95.0
2.5
97.5
Fitness
rogram
the Ice Cream Fitness Program and is not affiliated with website or the
enter your starting weight (or your previous rep maxes). The Reps,
s the amount (in lbs.) that you would like to increase each lift per
back you'd like to begin before hitting your former maxes and need
mon to reset 5-15% in that case. The Smallest Weight, field is the
oading). Workouts are read by column and the rotation is A/B/A/B.
fficial Website
5RM
135.0
100.0
100.0
145.0
72.5
lb Increase
5
5
5
5
2.5
Start Weight lb Increase

105.0
5
20.0
2.5
40.0
2.5
65.0
2.5
10.0
2.5
95.0
2.5
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Session #7
45
50
75
100
Session #9
45
50
80
105
Session #11
45
55
85
115
165.0
175.0
185.0
Session #13 Session #15

45
45
60
65
90
95
120
130
195.0
205.0

45
45
70
70
105
110
140
145
215.0
225.0
45
55
75
95
45
55
80
100
45
60
80
105
45
60
85
110
45
65
90
115
45
65
90
120
45
70
95
125
115.0
120.0
125.0
130.0
135.0
140.0
145.0
45
60
75
90
115.0
45
60
80
95
120.0
45
65
80
100
125.0
45
65
85
105
130.0
45
70
90
110
135.0
45
70
90
110
140.0
45
75
95
115
145.0
5.0
115.0
5.0
120.0
5.0
125.0
5.0
2.5
25.0
2.5
27.5
2.5
30.0
2.5
2.5
45.0
2.5
47.5
2.5
50.0
2.5
2.5
15.0
2.5
17.5
2.5
20.0
2.5
2.5
100.0
2.5
102.5
2.5
105.0
2.5
Session #8
45
50
75
100

45
45
55
60
80
90
110
120

45
45
60
65
95
100
125
135

45
45
70
75
105
110
140
150
170.0
180.0
190.0
200.0
210.0
220.0
230.0
45
60
75
90
160.0
45
60
80
95
165.0
45
65
80
100
170.0
45
65
85
105
175.0
45
70
90
110
180.0
45
70
90
110
185.0
45
75
95
115
190.0
45
55
70
85
80.0
45
55
70
85
82.5
45
55
75
90
85.0
45
60
75
90
87.5
45
60
75
95
90.0
45
60
80
95
92.5
45
60
80
95
95.0
45
50
65
80
#DIV/0!
45
55
70
85
#DIV/0!
45
55
70
85
#DIV/0!
45
60
75
90
#DIV/0!
45
60
80
95
#DIV/0!
45
65
80
100
#DIV/0!
45
65
85
105
#DIV/0!
2.5
70.0
2.5
72.5
2.5
75.0
2.5
2.5
45.0
2.5
47.5
2.5
50.0
2.5
2.5
100.0
2.5
102.5
2.5
105.0
2.5
Session #21
45
75
115
155
Session #23
45
80
120
160
235.0
245.0
45
70
100
130
45
75
105
135
150.0
155.0
45
75
100
120
150.0
45
80
105
125
155.0
130.0
5.0
32.5
2.5
52.5
2.5
22.5
2.5
107.5
2.5
Session #22
45
80
120
160
Session #24
45
80
125
165
240.0
250.0
45
75
100
120
195.0
45
80
105
125
200.0
45
65
80
100
97.5
45
65
85
100
100.0
45
70
90
110
#DIV/0!
45
70
90
110
#DIV/0!
77.5
2.5
52.5
2.5
107.5
2.5

Ice Creamasd Fitness Workout Calculator

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Ice Creamasd Fitness Workout Calculator

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Ice Cream Fitness

Revision by: Jordan Kocon

Ice Cream Fitness Official Website

Smallest Weight Increment:

Bent Over Row

Close Grip B.P.

Bent Over Row

Start Weight lb Increase

Session #13 Session #15

Session #17 Session #19

Session #10 Session #12

Session #14 Session #16

Session #18 Session #20

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