Joe DeFranco's Workout Log - Bodybuilding.

com
Limber 11

DAY: DATE: TIME:

am/pm
__________________________ __________________________ __________________________
.
__________________________ __________________________
CARDIO TODAY? YES NO
EXERCISE DURATION
.
LENGTH OF WORKOUT: WEIGHT: LOCATION:
__________________________ __________________________ __________________________
.
MOOD WHEN STARTING:
__________________________
.

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If
you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5

IT-band foam roll: 10-15
passes
Adductor foam-roll: 10-15
passes
SMR glutes w/LAX ball: 30
sec.-2 min.
Bent-knee iron cross: 5-10
per side
Roll-over into V-sit: 10-15
reps
Rocking frog stretch: 10
reps
Fire hydrant hip circle: 10
reps forward/backward per
leg
Mountain climber: 10 per
leg
Cossack squat: 5-10 per
side

1/2
 Seated piriformis stretch:
20-30 sec. per side
Rear-foot-elevated
hip-flexor stretch: 5-10
reps (hold 2-3 sec.) per
side
TRAINING, NUTRITION & SUPPLEMENT NOTES:
.
.
.
.
.
.
.

Back to the Printable Logs Main Page.

2/2