ICF Workout
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ICF Lifting logbook : Sheet1 A B C D E 1 Start Date: 1/27/2015 2 target 3 Workout A Session # 1 3 4 5x5 5 5x5 6 5x5 7 3x8 8 3x8 9 3x8 10 3x8 11 2x10 12 3x10 13 14 Workout B Session # 2 4 15 5x5 16 1x5 17 5x5 18 5x5 19 3x8 20 3x8 21 3x8 22 3x10 23 24 Notes: add 5 lbs on 5x5 exercises each workout 25 add 2-5 lbs to 3x8 exercises each workout 26 where equipment doesn't allow for microloa 27 If you fail a rep/set, repeat that weight 28 29 warmups are 2x5 (empty bar), 1x5, 1x3, 1x2 30 deadlift warmup is 2x5, 1x3, 1x2 Link to workout's hom Squats Bench Press Bent Over R Barbell Shr Tricep Exte Staight Bar Incline Cur Hyperextens Cable Crunc Squats Deadlift Standing Pr Bent Over R Close Grip Straight Ba Incline Cur Cable Crunc
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Transcript of ICF Workout
Sheet1ICF Lifting logbook : Sheet1ABCDEFGHIJKLMNOPQRSTUVWXYZ1Link to workout's homepageStart Date:1/27/152target3Workout ASession #135791113151719212325272931333537394143454Squats5x55Bench Press5x56Bent Over Row5x57Barbell Shrugs3x88Tricep Extensions3x89Staight Bar Curls or3x810Incline Curls3x811Hyperextensions with plate2x1012Cable Crunches3x101314Workout BSession #24681012141618202224262830323436384042444615Squats5x516Deadlift1x517Standing Press5x518Bent Over Row (10% lighter than A)5x519Close Grip Bench Press3x820Straight Bar Curls or3x821Incline Curls3x822Cable Crunches3x102324Notes:add 5 lbs on 5x5 exercises each workout25add 2-5 lbs to 3x8 exercises each workout26where equipment doesn't allow for microloads, do until easy then step up27If you fail a rep/set, repeat that weight during the next workout. If you fail the next workout, lower your weight by 10-15% and continue to use that until progress. Reset weights get rounded down.2829warmups are 2x5 (empty bar), 1x5, 1x3, 1x2 ramping up to target weight30deadlift warmup is 2x5, 1x3, 1x2
