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Weight Training Workout Sheet (download and print)

corriehaffly.wordpress.com — "The PDF has two pages...I print this onto a two-sided sheet of paper for an ultimate couples’ workout tracking sheet – one piece of paper for two people, and instead of having our names at the top, we can quickly tell by looking at the colors which side we should be filling out. "

Who dugg this? Made popular Aug 23, 2007

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117 Comments

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  • SimianSamurai, on 10/10/2007, -4/+67Dugg because I like to imagine that one day I'll start lifting again. Soon. Eventually. Right after I finish this beer. Well, my next beer.
  • Discobiscuits, on 11/03/2007, -3/+55I FEEL BUFF AFTER READING THIS *****
  • NeoCortex, on 10/10/2007, -0/+29You printed it on a two-sided sheet of paper? Did you have to special special order that or something. All I ever seem to find are these one-sided sheets by some company named Mobius.
  • OverThere, on 10/10/2007, -1/+20Remember to alternate arms when doing beer curls. You don't want one strong and one weak arm...
  • matthewmok, on 10/10/2007, -1/+17This is crap.

    Check out Crossfit.com or t-nation for real weight training.
  • andrewsavage, on 10/10/2007, -0/+13Didn't you just post this on like eighty comment pages?
  • CraigJ, on 10/10/2007, -0/+13there is enough misinformation in this thread to choke a frigging horse.
  • inactive, on 10/10/2007, -0/+12EVERY BODY GET BACK, IT'S A BOMB!
  • alexanEmpire, on 10/10/2007, -0/+11HE'S GOING TO BLOW UP THE INTERNET! RUN!!!
  • reyalp, on 10/10/2007, -0/+10Yeah buddy! Lightweight! Ain't nothin but a peanut!
  • Havs, on 10/10/2007, -0/+7Ah Digg... where 1 minute can mean the difference between being absolutely hilarious and being dugg down to oblivion.
  • lyg82, on 10/10/2007, -2/+9so I just fill this out and.......BUYAKASHA!!!
  • Unclekoolaid, on 10/10/2007, -0/+6HAH! I dont need this, i'm on the Barry Bonds "all natural herbal supplement" diet!
  • Carsonauto, on 10/10/2007, -2/+7Dugg because I might have to use this some day >.>
  • RobotCitizen, on 10/10/2007, -0/+5Anyone have a link to download motivation?
  • iCiCLEz, on 10/10/2007, -2/+7sounds like you and your boyfriend.
  • ExisKorlan, on 10/10/2007, -0/+4As much as I love T-nation.. it is not for everyone.
  • florin, on 10/10/2007, -1/+5This is just one out of countless training schemes. There's nothing exceptional about it.
    By the way, the best workout program is the one you're not doing - the body adapts quickly to any program and then stops making progress. That's why every once in a while you need to make changes.

    Here's a site where you will learn a lot more about weight lifting:

    http://t-nation.com/
  • JoshuaH, on 10/10/2007, -0/+4You're a little late.
  • cgeezy, on 10/10/2007, -0/+4Thank you for setting this straight. They are not going anywhere devoting an entire workout to "arms and shoulders". You'll see far more gains hitting big compound lifts, not this little body part splits.
  • neoform, on 10/10/2007, -0/+4Nothing like slowing down your workout by writing stuff down..
  • brotherfranciz, on 10/10/2007, -0/+3I'm not entirely sure if I have enough muscle groups to spread across a week...
  • SimianSamurai, on 10/10/2007, -3/+6You should exercise your freedom of speech LESS
  • lbeaty1981, on 10/10/2007, -0/+3Judging from the preview, that workout has a lot of isolated movements (curls, triceps, etc...). Not necessarily a bad thing, but pretty time-consuming. You can accomplish the same thing in a lot less time with the right compound movements.
  • florin, on 10/10/2007, -0/+3Well, if you want to learn soccer, would you learn it from Beckham, or from the guy next door?

    Yes, the guys (and girls) at T-Nation are hardcore, but they really know what they're doing. Even if your goals are not that lofty, I think it's still better to learn from the experts, as opposed to rely on hearsay delivered by the sweaty beer belly dude doing endless arm curls at the local gym.
  • Discobiscuits, on 10/10/2007, -0/+3way to kill it.
  • SimianSamurai, on 10/10/2007, -0/+3I like to mix up my exercises too. Fat Tire, Hefeweizen, Fat Tire, Hefeweizen...
  • jgoodstein, on 10/10/2007, -2/+4pdf won't open, anyone else having issues?
  • inactive, on 10/10/2007, -0/+2Just go to the gym and look around. Plenty of hotties to motivate you to return again and again.
  • dheatley96, on 10/10/2007, -1/+3I like to use the workout logs at bodybuilding.com, because they are more complete and can help you find weak areas in your training.

    http://www.bodybuilding.com/fun/printworklog.htm
  • florin, on 10/10/2007, -1/+3"Better" in what regard?

    There's no "better" program. Each program has strengths and weaknesses. And any program becomes useless after the body adapts to it, which may happen in a matter of weeks, depending on many factors, and on how you define "program". Often, just a small change in the timings is enough to make more progress.
  • hollismb, on 10/10/2007, -1/+3Dugg for checking it out later, when I'm not blocked at work from Wordpress.com. The fiance and I work out together, so this might be interesting.
  • copious, on 10/10/2007, -0/+2whats with the hate, it's a free worksheet ffs.
  • Wargalas, on 10/10/2007, -3/+5Here's my workout in case any of you care:
    Mon-Wed-Fri - Upper body (Chest, arms, triceps, stomach, back, etc)
    Tues-Thur - Lower body (legs, gluts, etc)
    Everyday - 30 mins on tredmill.

    Instead of your standard 5 reps or 10 reps and doing that 5 or 10 times, I have 1 set of 50 reps. Granted my weight that I lift is significantly lower, by the time I reach my 45th rep, I'm struggling. The burning is intense and my brain feels like it's about to explode. I take a drink of water between exercises.
    I eat a small bowl of oatmeal in the morning, maybe a banana, two turkey wraps from Subway (eat fresh) for lunch, and a normal meal at dinner (pasta, chicken, steak, etc). Nothing fancy, just a normal meal. I also drink anywhere from 64-72oz of water throughout the day. So I pee almost constantly. :)

    I do this workout mainly to lose weight. If your goal is to get rid of the pudgy part, I would recommend it. It's good for slow results, which is what you want. Go too fast and you'll have sagging skin where you used to be fat as a worst case scenario. I lost about 5-10 pounds a month doing this routine.

    However, once you get back to a decent weight, THEN you can start lifting the heavier weights to gain the bulk. Get plenty of sleep and always stretch. Do that and you should be fine.

    By the way, my workout routine came from a up and coming UFC fighter (I won't name him because I don't know if he wants to be known publicly for helping me), but it does indeed work.
  • inactive, on 10/10/2007, -0/+2Next thing you know, you're a former action hero, Governor and married to the female version of Skeletor.
  • neoform, on 10/10/2007, -0/+2Or you could just life both arms at the same time.
  • totorototoro, on 10/10/2007, -1/+3I got tired just reading that.
  • ylp07, on 10/10/2007, -0/+2Okay, I filled everything out. When should I expect to see results?
  • jkgm, on 10/10/2007, -0/+2Sweet! A Wordpress site that can handle Digg load?!?
  • MOJIRA, on 05/17/2008, -0/+1I had access to a personal trainer once and he kept saying that... "Ain't nuttin but a peanut!". I wanted to hurt him, but he was bigger... a lot bigger.

    Two years later, I'm still fat. All his fault.

    ...and Little Debbie.
  • speedyrev, on 10/10/2007, -0/+1digg readers and exercise....rrrriiiiiiiggggghhht.
  • BrewmasterC, on 10/10/2007, -0/+1http://www.t-nation.com is a good site if you are into lifting. Also the MIT lifting class is available online with video clips of proper technique: http://ocw.mit.edu/OcwWeb/Athletics--Physical-Education-and-Recreation/PE-720Spring-2006/CourseHome/index.htm
  • inactive, on 10/10/2007, -0/+1Why because you don't want them to become bored?
  • inactive, on 10/10/2007, -0/+1wow. just wow.
  • photoguy416, on 10/10/2007, -0/+1Geez, it's a free workout sheet, if it doesn't work for you don't use it...go make your own.
  • ggko, on 10/10/2007, -0/+1Excellent. I'll put this one in the drawer next to that list of new year's resolutions.

    Right after I clean this desk...
  • GT35R, on 10/10/2007, -0/+1i agree, that workout routine is crap. go to www.bodybuilding.com and look up HIT work outs.
  • TehG3rman, on 10/10/2007, -0/+1As part of the "science based nutrition world" I am curious as to what studies and research you are talking about.

    Also you said diet is NOT the key factor in weight loss. You didn't follow up with what IS the key factor.
  • daok, on 10/10/2007, -0/+1The sheet is bad because of two things. First, the body part at the left side are hardcoded in the pdf so if you do not do "Arm and shoulder" the same day the sheet is useless. Second, only 4 rows, what if you do 5 sets? or 6 sets? Useless or for newby.
  • Jwoey, on 10/10/2007, -0/+1*Ritalin

    You make it sound like he has to wear a green jacket with question marks to take the pills!
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