caitlin moore fitness log 10
TRANSCRIPT
Group SportsWeekly Fitness Log
Your physical activity, as represented by this fitness log, makes up a large portion of your grade. It is important to complete this log properly and accurately each week. Before beginning this log, please read through the accompanying Fitness Log Instructions document.
Please provide the requested information below. This information is for your instructor only—to aid him/her in understanding your fitness needs and verifying your physical activity.
Name: Caitlin MooreEmail Address: [email protected] Number: 304-421-5410
Supervising Adult: Carole MooreEmail Address: [email protected] Number: 304-421-5368
What is your age? 17
What is your approximate height and weight? 5’1, 130ish
On a scale from 1-10 how would you rate your current fitness level? 5
When it comes to exercising, would you consider yourself beginner, intermediate, or advanced?intermediate
What is your strongest area of fitness? (I.e. strength, cardio, flexibility) cardio
In what area of fitness do you need the most improvement?flexibility
1
LOG 1WEEK OF: 9/14-9/20
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
9/14 Roller derby practice-practicing falls and stops. Scrimmaging 140 90 min9/16 Roller skating outdoors, 3 miles, flat 138 30 min9/19 Running/Walking- outdoor track – 4 miles 150 35 min
Total Cardio Time 2 hr 35 min
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate
Back Chest
Biceps
Triceps Deltoid Hams Quads
Calves
Core Other
Time Spen
t9/18
Deadlift,3lb DB
2 sets/10rep
s
Upright Row 3lb
DB3 sets/10
reps
Bicep curl3
sets/10 reps3lb DB
Side bicep curl
3 sets/ 10
reps
Arnold Press
3lb DB,3 sets, 10 reps
Overhead press3lb DB
3 sets/10 reps
Tricep pushup 1
set/5 reps
Arnold Press
3lb DB,3 sets, 10 reps
Front deltoid raise
3lb DB3sets/10
reps
Lateral deltoid raises3lb DB3 sets/ 10 reps
Overhead press3lb DB
3 sets/10 reps
Upright Row 3lb
DB3 sets/10 reps
Bridge pose-
3 times/10 sec
Deadlift,3lb DB
2 sets/10rep
s
Extended
reverse crunch 2 sets/10
reps
Crunch- 2 sets/10
reps
Bridge pose-
3 times/10
sec
45 min
Total Strength Training Time 45 min
2
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent9/14 x x x x x x x x x 10 mins9/16 x x x x x x x 10 mins9/19 x x x x 15 mins9/18 x x x x x 10 mins
9/17 Other Flexibility Exercise (specify): yoga 30 minTotal Stretching Time 1hr
15min
My total time spent exercising for fitness this week is 4Hrs 35Min
1. How did your workouts go this week? What went well? What can you improve on? They went ok. I need to stick to my schedule more or modify it.
2. How well did you stick to your pre-planned workout schedule? Explain.Not very well. I wasn’t able to get in all the strength training I wanted to or go to the Y.
2. What was the goal you set for this week’s workouts and how well did you accomplish it?To spend time outside roller skating – yes.
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I will try to skate faster for longer periods of time.
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X Caitlin Moore
3
LOG 2WEEK OF: 9/21-9/27
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
9/21 Roller Derby practice- scrimmaging, practice stops and falls, positional blocking
146 90mins
9/23 YMCA- treadmill (10 mins, from 2mph-6mph), rowing machine (10 mins, 10 resistance), elliptical (5mins)
150 25mins
9/25 Running/Walking-outdoor-4 miles 153 35mins
Total Cardio Time 3.5hours
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate
Back Chest
Biceps
Triceps Deltoid Hams Quads
Calves
Core Other
Time Spen
t9/22
Deadlift,3lb DB
3 sets/10rep
s
Upright Row 3lb
DB3 sets/10
reps
Bridge pose-
3 times/15 sec
Deadlift,3lb DB
3sets/10reps
Extended
reverse crunch 3 sets/10
reps
Crunch- 3 sets/10
reps
Bridge pose-
3 times/15
sec
20 mins
9/24
Upright Row 3lb
DB3 sets/10
reps
Bicep curl3
sets/10 reps3lb DB
Side bicep curl
3 sets/ 10
reps
Arnold Press
3lb DB,3 sets, 10 reps
Overhead press3lb DB
3 sets/10 reps
Tricep pushup 1
set/10 reps
Arnold Press
3lb DB,3 sets, 10 reps
Front deltoid raise
3lb DB3sets/10
reps
Lateral deltoid raises3lb DB3 sets/ 10 reps
Overhead press
20 mins
4
3lb DB3 sets/10
reps
Upright Row 3lb
DB3 sets/10 reps
Total Strength Training Time 40 mins
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent9/21 x x x x x x x x x 159/23 x x x x 109/25 x x x x 109/22 x x x x x 59/24 x x x x x 5
9/24 Other Flexibility Exercise (specify): Yoga – sunrise yoga (youtube) 30Total Stretching Time 1hr, 15
mins
My total time spent exercising for fitness this week is 3 Hrs 55 Min
1. How did your workouts go this week? What went well? What can you improve on?I think my workouts went really well this week. I actually made it to the Y which was nice, but I’d like to improve my endurance.
2. How well did you stick to your pre-planned workout schedule? Explain.Better than lest week! I’m happy that I did cardio and strength and yoga and actually went to the gym.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?To skate faster for longer periods- yes a little bit, but it takes a while to see changes in endurance I think.
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? Go for longer on the treadmill at a higher speed
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_Caitlin Moore
5
LOG 3WEEK OF: 9/28-10/4
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
9/28 Roller derby practice – scrimmaging, hitting bag, falls, stops 140 90 mins9/30 YMCA – treadmill (2-6 mph), elliptical, rowing machine, stationary bike 168 45 mins10/3 YMCA – treadmill (2.5-6.5 mph), rowing machine, stationary bike 163 40 mins
Total Cardio Time 175mins
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate
Back Chest Biceps
Triceps Deltoid Hams Quads Calves Core Other Time Spent
9/30
Tri press downWMS:3
R: 15W: 60
lbs
Dual leg extension
WMS:3
R:15W:30lbs
Seated Leg
pressWMS: 3R:15
W:50lbs
Seated Leg
PressWMS:3
R:15W:50lbs
Abdominal crunch
WMS:4
R:15W: 35 lbs
Hip abductor
WMS: 2
R: 15W:25 lbs
Hip adductor
WMS: 2R:15
W:25lbs
40mins
10/3
Tri press downWMS:3
R: 15W: 60
lbs
Dual leg extension
WMS:3
R:15W:30lbs
Seated Leg
pressWMS: 3R:15
W:50lbs
Seated Leg
PressWMS:3
R:15W:50lbs
Abdominal crunch
WMS:4
R:15W: 35 lbs
Hip abductor
WMS: 2
R: 15W:25 lbs
Hip adductor
WMS: 2R:15
W:25lbs
40mins
Total Strength Training Time 80mins
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent9/28 x x x x x x x x x 20mins9/30 x x x x x x x 10 mins10/3 x x x x x x x 10 mins
10/1 Other Flexibility Exercise (specify): Sunrise Yoga 30 min
6
Total Stretching Time 70 min
My total time spent exercising for fitness this week is 5 Hrs 25Min
1. How did your workouts go this week? What went well? What can you improve on? Very well! I made it to the Y a couple of times and did a couple of days of strength, which I found out I love!
2. How well did you stick to your pre-planned workout schedule? Explain.Fairly well. I got some yoga in there, which I wanted, as well as some gym days and derby practice. I tend to switch my days around a lot and not follow the days of my schedule, based on how my schedule changes.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?Run longer and faster on the treadmill – just barely buy yes! I made it up to 6.5 for short bursts and went fr longer periods at a higher speed.
3. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to add one more gym day a week in order to reaaaaally be able to get some pure cardio one day.
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
XCaitlin Moore
7
LOG 4WEEK OF: 10/5-10/11
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
10/5 Roller derby practice – scrimmaging, practicing falls and stops, etc 167 90min10/6 YMCA – treadmill (3-6.5), elliptical, stationary bike (resistance 6), rowing
machine (resistance 10)173 45mins
10/8 YMCA- treadmill (3-6.8), elliptical, stationary bike (resistance 8), rowing machine (resistance 10)
165 45mins
Total Cardio Time 180mins
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent10/6 Dual leg
extension WMS:5
R:15W:30lbs
Seated Leg
pressWMS: 5R:15
W:50lbs
Seated Leg
PressWMS:5
R:15W:50lbs
Hip abductor
WMS: 4
R: 15W:25 lbs
Hip adductor
WMS: 4R:15
W:25lbs
25
10/8 Tri press downWMS:6
R: 15W: 60
lbs
Abdominal crunch
WMS:4
R:15W: 35 lbs
20
Total Strength Training Time 45 mins
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent10/5 x x x x x x x x x 15mins10/6 x x x x x 10mins10/8 x x x x x 10mins
10/10 Other Flexibility Exercise (specify): Sunrise Yoga 30min
8
Total Stretching Time 65mins
My total time spent exercising for fitness this week is 4Hrs 50Min
1. How did your workouts go this week? What went well? What can you improve on?I’m glad I went to the Y again – I like it more every time I go and get more comfortable with the machines. I keep steadily improving my treadmill speed which I’m happy about, but I’d like to improve my time, too. I feel like I’m slower on treadmills than I am on a track.
2. How well did you stick to your pre-planned workout schedule? Explain.I stuck to it alright. I always flip around days still, and I wish I could do even more, but I know my schedule can be a little TOO advantageous. Looking at my logs, I’m definitely falling into a regular routine.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?I wanted to add another day of cardio but I didn’t get too
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I want to get my reps up on my strength training! I LOVE STRENGTH TRAINING! I’d also love to try out some different machines!!
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
XCaitlin Moore
9
LOG 5WEEK OF: 10/12-10/18
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
10/12 Roller derby practice – scrimmaging, practicing stops, falls, etc 163 90 mins10/14 Roller skating, outdoors – 3.5 miles 146 40 mins10/17 YMCA – treadmill (3.5-6 mph), elliptical, stationary bike 168 45 mins
Total Cardio Time 185mins
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate
Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time Spent
10/15
Tri press downWMS:4
R: 10W: 80
lbs
Dual leg extension
WMS:4
R:15W:30lbs
Seated Leg
pressWMS: 4R:15
W:60lbs
Seated Leg
PressWMS:4
R:15W:60lbs
Abdominal crunch
WMS:4
R:15W: 35 lbs
Hip abductor
WMS: 2
R: 15W:25 lbs
Hip adductor
WMS: 2R:15
W:25lbs
45mins
10/17
Tri press downWMS:4
R: 10W: 80
lbs
Dual leg extension
WMS:4
R:15W:30lbs
Seated Leg
pressWMS: 4R:15
W:60lbs
Seated Leg
PressWMS:4
R:15W:60lbs
Abdominal crunch
WMS:4
R:15W: 35 lbs
Hip abductor
WMS: 2
R: 15W:25 lbs
Hip adductor
WMS: 2R:15
W:25lbs
45mins
Total Strength Training Time 90mins
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent10/12 x x x x x x x x x 15mins10/14 x x x x x 10mins10/15 x x x x x x x 10mins10/17 x x x x x x x 10mins
10/14 Other Flexibility Exercise (specify): Yoga 30mins
10
Total Stretching Time 75mins
My total time spent exercising for fitness this week is 5Hrs 50Min
1. How did your workouts go this week? What went well? What can you improve on? They went pretty well. I liked that I was able to go roller skating this week. I wish I had had another day to go to the YMCA.
2. How well did you stick to your pre-planned workout schedule? Explain.As usual, I did most of what was on it, but very out of order.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?I was able to get my reps and weight up on strength training, but I didn’t end up trying any new machines.
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to try some free weights at the Y.
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
XCaitlin Moore
11
LOG 6WEEK OF: 10/19-10/25
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
10/19 Roller derby practice- scrimmaging, practicing stops/falls 158 90mins10/21 Jumping rope/running in place 145 20mins10/23 YMCA – treadmill (3.5-6.8mph), stationary bike, stairclimber, elliptical 176 50mins10/24 Dance rehearsal for the musical MARY 139 90mins
Total Cardio Time 250mins
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Ba
ckChest Biceps Triceps Deltoi
dHam
sQuad
sCalves Core Oth
erTime Spent
10/20 Pushups:5reps/3set
s
Pushups:5reps/3set
s
Lunges
10R, 5 sets
Crunches:25R,4SReverse
crunches:25R, 4 setsPushups:5reps/3set
s
25mins
10/23 Tri press downWMS:4
R: 10W: 80 lbs
Dual leg
extension WM
S:4R:15
W:30lbs
Seated Leg pressWMS: 4R:15W:60l
bs
Seated Leg PressWMS:4
R:15W:60lb
s
Abdominal
crunchWMS:4
R:15W: 35
lbs
Hip abductor
WMS: 2
R: 15W:25 lbs
Hip adductor
WMS: 2R:15
W:25lbs
45mins
Total Strength Training Time 70mins
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent10/19 x x x x x x x x x 15mins10/20 x x x x 5mins10/21 x x x x x 5mins10/23 x x x x x x x 10mins10/24 x x x x x x x x x 15mins
Other Flexibility Exercise (specify):Total Stretching Time 50mins
My total time spent exercising for fitness this week is 6 Hrs 10 Min
12
1. How did your workouts go this week? What went well? What can you improve on? Things went pretty well. I added some at home strength training which was a nice change and I also liked jump roping a lot more than I thought I would.
2. How well did you stick to your pre-planned workout schedule? Explain.As always, not too well. My schedule is crazy so things get flipped around all the time, but I still manage to get most of it done.
2. What was the goal you set for this week’s workouts and how well did you accomplish it?I wanted to try free weights, but I didn’t end up getting to. I’d like to look up some specific exercise to try before I go.
3. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to actually accomplish doing some free weights!!
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_Caitlin Moore
13
LOG 7WEEK OF: 10/26-11/1
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
10/26 Roller derby – scrimmaging, practicing stops and falls 165 90mins10/27 “MARY” dance rehearsal 150 90mins10/29 “MARY” dance rehearsal 148 90mins10/31 “MARY” dance rehearsal 158 90mins
Total Cardio Time 360mins
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate
Back Chest Biceps Triceps Deltoid Hams Quads Calves
Core Other
Time Spent
10/28
Pushups
10 reps/4 sets
Pushups10 reps/4
sets
Pushups10 reps/4
setsCrunche
s10 reps/4
setsReverse crunches10 reps/4
sets
20mins
10/30
Tri pres
s downWMS:4
R: 10W: 80 lbs
Dual leg extension WM
S:4R:15
W:30lbs
Seated Leg
pressWMS: 4R:15
W:60lbs
Seated Leg
PressWMS:4
R:15W:60lb
s
Abdominal crunch
WMS:4
R:15W: 35 lbs
Hip abducto
rWMS: 2
R: 15W:25 lbsHip
adductor
WMS: 2R:15
W:25lbs
40mins
Total Strength Training Time 60mins
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent10/26 x x x x x x x x x 15mins10/27 x x x x x x x x 10mins10/28 x x x x 5mins10/29 x x x x x x x x 10mins10/30 x x x x x x x x 10mins
14
10/31 x x x x x x x x 10mins
Other Flexibility Exercise (specify):Total Stretching Time 60mins
My total time spent exercising for fitness this week is 8 Hrs Min
1. How did your workouts go this week? What went well? What can you improve on?I think they went pretty well. “MARY” rehearsal is adding a lot of cardio
2. How well did you stick to your pre-planned workout schedule? Explain.Same always – everything’s in a weird order.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?No free weights – but I did some more “at home” stuff.
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to run for a longer distance than usual.
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
XCaitlin Moore
15
LOG 8WEEK OF: 11/2-11/8
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
11/2 Roller derby – scrimmaging, practicing stops and falls 165 90mins10/3 “MARY” dance rehearsal 149 90mins10/5 “MARY” dance rehearsal 154 90mins10/7 “MARY” dance rehearsal 163 90mins
Total Cardio Time 360 mins
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate
Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other
Time Spent
11/4
Pushups10
reps/4 sets
Pushups10 reps/4
sets
Pushups10 reps/4
setsCrunche
s10 reps/4
setsReverse crunches10 reps/4
sets
20mins
11/6
Tri pres
s downWMS:4
R: 10W: 80 lbs
Dual leg extension
WMS:4
R:15W:30lbs
Seated Leg
pressWMS: 4R:15
W:60lbs
Seated Leg
PressWMS:4
R:15W:60lbs
Abdominal crunch
WMS:4
R:15W: 35 lbs
Hip abducto
rWMS: 2
R: 15W:25 lbs
Hip adducto
rWMS: 2R:15
W:25lbs
40mins
Total Strength Training Time 60 mins
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent11/2 x x x x x x x x x 15mins11/3 x x x x x x x x 10mins11/4 x x x x 5mins11/5 x x x x x x x x 10mins11/6 x x x x x x x x 10mins
16
11/7 x x x x x x x x 10mins
Other Flexibility Exercise (specify):Total Stretching Time 60mins
My total time spent exercising for fitness this week is 8 Hrs Min
1. How did your workouts go this week? What went well? What can you improve on?They went pretty good – literally the exact same as last week because “MARY” rehearsal is taking a toll on my gym time. By the way, MARY is a musical about the months leading up to Jesus’ birth that my theater company does around Thanksgiving each year.
2. How well did you stick to your pre-planned workout schedule? Explain.Wonky as always, but I got stuff done.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?I wanted to run for longer but I didn’t actually have any time to do cardio at the gym.
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I’d like to push myself to be a bit faster at derby practice.
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X___________Caitlin Moore
17
LOG 9WEEK OF: 11/9-11/15
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
11/9 Roller derby – scrimmaging, positional blocking, stops, falls 162 90min11/10 Roller derby – blocking, cross-overs, pyramids, jammer v blocker 175 90min11/10 MARY rehearsal - dance 154 90min11/12 MARY rehearsal - dance 149 90min11/13 Roller derby – blocking, cross-overs, pyramids 183 90min11/14 MARY rehearsal -dance 162 90min
Total Cardio Time 540mins
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate
Back Chest Biceps Triceps Deltoid Hams Quads Calves
Core Other Time Spent
11/11
Pushups10
reps/4 sets
Pushups10 reps/4
sets
Pushups10 reps/4
setsCrunches10 reps/4
setsReverse crunches10 reps/4
sets
20min
11/15
Tri press downWMS:4
R: 10W: 80 lbs
Dual leg extension
WMS:4
R:15W:30lbs
Seated Leg
pressWMS: 4R:15
W:60lbs
Seated Leg
PressWMS:4
R:15W:60lbs
Abdominal crunch
WMS:4
R:15W: 35 lbs
Hip abductor
WMS: 2
R: 15W:25 lbs
Hip adductor
WMS: 2R:15
W:25lbs
40min
Total Strength Training Time 60min
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent11/9 x x x x x x x x x 15min11/10 x x x x x x x x x 20min11/11 x x x x 5min11/12 x x x x x x x x 10min11/13 x x x x x x x x x 15min11/14 x x x x x x x x 10min11/15 x x x x x x 10min
Other Flexibility Exercise (specify):Total Stretching Time 75mins
18
My total time spent exercising for fitness this week is 11 Hrs 15Min
1. How did your workouts go this week? What went well? What can you improve on?This week was entirely CRAZY!!! Between rehearsal and roller derby I hardly had time for anything else.
2. How well did you stick to your pre-planned workout schedule? Explain.About as well as always, but Roller derby and the musical I’m in are sort of taking over for the next couple weeks.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?To be faster at derby practice. I think so – I definitely was pushing myself really hard.
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to make to to the Y AT LEAST once.
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_____________Caitlin Moore__________________
19
LOG 10WEEK OF: 11/16-22
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
11/16 Roller derby – scrimmaging, positional blocking, stops, falls 162 90min11/17 Roller derby – blocking, cross-overs, pyramids, jammer v blocker 175 90min11/17 MARY rehearsal - dance 154 90min11/20 MARY rehearsal - dance 149 90min11/21 Roller derby – blocking, cross-overs, pyramids 183 90min11/21 MARY rehearsal -dance 162 90min
Total Cardio Time 540mins
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate
Back Chest Biceps Triceps Deltoid Hams Quads Calves
Core Other Time Spent
11/18
Pushups10
reps/4 sets
Pushups10 reps/4
sets
Pushups10 reps/4
setsCrunches10 reps/4
setsReverse crunches10 reps/4
sets
20min
11/22
Tri press downWMS:4
R: 10W: 80 lbs
Dual leg extension
WMS:4
R:15W:30lbs
Seated Leg
pressWMS: 4R:15
W:60lbs
Seated Leg
PressWMS:4
R:15W:60lbs
Abdominal crunch
WMS:4
R:15W: 35 lbs
Hip abductor
WMS: 2
R: 15W:25 lbs
Hip adductor
WMS: 2R:15
W:25lbs
40min
Total Strength Training Time 60min
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent11/16 x x x x x x x x x 15min11/17 x x x x x x x x x 20min11/18 x x x x 5min11/19 x x x x x x x x 10min11/20 x x x x x x x x x 15min11/21 x x x x x x x x 10min11/22 x x x x x x 10min
Other Flexibility Exercise (specify):Total Stretching Time 75min
20
My total time spent exercising for fitness this week is Hrs Min
1. How did your workouts go this week? What went well? What can you improve on? I’ve found a new routine with MARY.
2. How well did you stick to your pre-planned workout schedule? Explain.Didn’t as usual – things always get flipped around and stuff.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?I did get to Y for some strength training, so yes.
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I’ll try to push myself at roller skating more than usual.
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_____________Caitlin Moore__________________
21
LOG 11WEEK OF:
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
Total Cardio Time
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Back Chest Bicep
sTriceps Deltoid Hams Quads Calves Core Othe
rTime Spent
Total Strength Training Time
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent
Other Flexibility Exercise (specify):Total Stretching Time
My total time spent exercising for fitness this week is Hrs Min
1. How did your workouts go this week? What went well? What can you improve on?
2. How well did you stick to your pre-planned workout schedule? Explain.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
22
LOG 12WEEK OF:
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
Total Cardio Time
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Back Chest Bicep
sTriceps Deltoid Hams Quads Calves Core Othe
rTime Spent
Total Strength Training Time
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent
Other Flexibility Exercise (specify):Total Stretching Time
My total time spent exercising for fitness this week is Hrs Min
1. How did your workouts go this week? What went well? What can you improve on?
2. How well did you stick to your pre-planned workout schedule? Explain.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
23
LOG 13 (Optional or Make Up)WEEK OF:
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
Total Cardio Time
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Back Chest Bicep
sTriceps Deltoid Hams Quads Calves Core Othe
rTime Spent
Total Strength Training Time
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent
Other Flexibility Exercise (specify):Total Stretching Time
My total time spent exercising for fitness this week is Hrs Min
1. How did your workouts go this week? What went well? What can you improve on?
2. How well did you stick to your pre-planned workout schedule? Explain.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
24
LOG 14 (Optional or Make Up)WEEK OF:
CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min
HRTime Spent
Total Cardio Time
STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Back Chest Bicep
sTriceps Deltoid Hams Quads Calves Core Othe
rTime Spent
Total Strength Training Time
STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent
Other Flexibility Exercise (specify):Total Stretching Time
My total time spent exercising for fitness this week is Hrs Min
1. How did your workouts go this week? What went well? What can you improve on?
2. How well did you stick to your pre-planned workout schedule? Explain.
3. What was the goal you set for this week’s workouts and how well did you accomplish it?
4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?
By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
25
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