power-bodybuilding-12-week-logs.pdf
DESCRIPTION
mike o'hearnTRANSCRIPT
![Page 1: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/1.jpg)
FREE PRINTABLE EXERCISE LOGS
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6Incline press (warm-up) low weight
1-3
Incline press (working set) 70%, max weight
5 4
Flat bench dumbbell press 4-5 10
Incline dumbbell flye 3 8-10
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Chest Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html
weekS 1-4
![Page 2: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/2.jpg)
FREE PRINTABLE EXERCISE LOGS
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Squat (warm-up) low weight
1-3
Squat (working set) 70%, heavy weight
5 4
Leg press heavy weight
5 10
Leg extention heavy weight
3 8
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 1-4
![Page 3: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/3.jpg)
FREE PRINTABLE EXERCISE LOGS
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™™
™™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Standing shoulder press 3 8
Wide-grip upright rows 3 8
Dumbbell upright rows 3 8
Laterals 4 12
Seated dumbbell rear delts
4 12
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 1-4
![Page 4: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/4.jpg)
FREE PRINTABLE EXERCISE LOGS
®
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®
™™
™™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Straight bar curls 3 8-12
Seated dumbbell curls 3 8-12
Preacher curls 3 8-12
Lying tricep extensions 4 8-12
Tricep push downs 4 8-12
Incline dumbbell extensions
4 8-12
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 1-4
![Page 5: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/5.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
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®
™™
™™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Deadlift (warm-up) low weight
1-3
Deadlift (working set) 70%, heavy weight
5 4
One-arm row heavy weight
5 10
Pull-downs heavy weight
3 8
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Back Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html
weekS 1-4
![Page 6: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/6.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
™
™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6Incline press (warm-up) low weight
1-3
Incline press (working set) 80%, max weight
5 3
Flat bench dumbbell press 4-5 10
Incline dumbbell flye 3 8-10
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Chest Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html
weekS 5-8
![Page 7: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/7.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
™
™
™
™
DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Squat (warm-up) low weight
1-3
Squat (working set) 80%, heavy weight
5 3
Leg press heavy weight
5 10
Leg extention heavy weight
3 8
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 5-8
![Page 8: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/8.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Standing shoulder press 3 8
Wide-grip upright rows 3 8
Dumbbell upright rows 3 8
Laterals 4 12
Seated dumbbell rear delts
4 12
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 5-8
![Page 9: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/9.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Straight bar curls 3 8-12
Seated dumbbell curls 3 8-12
Preacher curls 3 8-12
Lying tricep extensions 4 8-12
Tricep push downs 4 8-12
Incline dumbbell extensions
4 8-12
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 5-8
![Page 10: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/10.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
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®
®
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®
™™
™™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Deadlift (warm-up) low weight
1-3
Deadlift (working set) 80%, heavy weight
5 3
One-arm row heavy weight
5 10
Pull-downs heavy weight
3 8
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Back Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html
weekS 5-8
![Page 11: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/11.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6Incline press (warm-up) low weight
1-3
Incline press (working set) 90%, max weight
5 2
Flat bench dumbbell press 4-5 10
Incline dumbbell flye 3 8-10
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Chest Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html
weekS 9- 12
![Page 12: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/12.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Squat (warm-up) low weight
1-3
Squat (working set) 90%, heavy weight
5 2
Leg press heavy weight
5 10
Leg extention heavy weight
3 8
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 9- 12
![Page 13: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/13.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
™
™
™
™
DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Standing shoulder press 3 8
Wide-grip upright rows 3 8
Dumbbell upright rows 3 8
Laterals 4 12
Seated dumbbell rear delts
4 12
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 9- 12
![Page 14: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/14.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
™
™
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DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Straight bar curls 3 8-12
Seated dumbbell curls 3 8-12
Preacher curls 3 8-12
Lying tricep extensions 4 8-12
Tricep push downs 4 8-12
Incline dumbbell extensions
4 8-12
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Leg Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html
weekS 9- 12
![Page 15: power-bodybuilding-12-week-logs.pdf](https://reader030.vdocuments.mx/reader030/viewer/2022020219/55cf9b17550346d033a4b2dd/html5/thumbnails/15.jpg)
FREE PRINTABLE EXERCISE LOGS
®
®
®
®
®
®
®
®
™™
™™
™™
™™
™
™
™
™
DAY:___________________ DATE:___________________ TIME:___________________ am/pm
CARDIO TODAY: YES NO
___________________ ___________________ EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
_________________________ ______________________ _______________________
MOOD WHEN STARTING: _______________________________________________________
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7Deadlift (warm-up) low weight
1-3
Deadlift (working set) 90%, heavy weight
5 2
One-arm row heavy weight
5 10
Pull-downs heavy weight
3 8
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used.
NOTES
Mike O’Hearn’s Power Bodybuilding: Back Workoutwww.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html
weekS 9- 12