KIN 3090 Assignment: Exercise Log Assignment

Aishwarya Shah
0840183
April 7th, 2016

Completion Log
Client Sign-in

Workout 1

Aishwarya Shah
Time
0840183

Location

5:30 pm

5:30 pm

Humber North Campus

Gym

Humber North Campus

Gym

Humber North Campus

Gym

Humber North Campus

Gym

Training Log Sheet Record #1

Increase
hypertrophy
- IncreaseWorkout
hypertrophy
Workout
5
6
Perform cardio
- Perform cardio exercise as exercise as warmup to warmup to get the body
get the body into fat
into fat burning zone
burning zone during
during resistance training
resistance training to
to induce weight loss.
induce weight loss.
Workout 1
Workout 2

Modality:

Treadmill
Running
Treadmill
Walking

Cool-down

Strength
Conditioning

Workout 4

5:30 pm

Warm-up/Cooldown

Warm-up

Workout3

5:30 pm

Goals of Session

Workout 2

Intens
ity
HRR/
RPE
7-8
6

Time

Workout 3

Modality Intensit Time Modality

y
HRR/R
PE
Treadmill 8
10
Treadmill
Running
mins Running
Treadmill 6
3
Treadmill
Walking
mins Walking

10
mins
3
mins

Workout 1 Linear

Increase
hypertrophy
Increase hypertrophy
Workout
7
Perform cardio
Perform cardio exercise as
exercise as warmup to warmup to get the body
get the body into fat
into fat burning zone
burning zone during
during resistance training
resistance training to
to induce weight loss.
induce weight loss.

Workout 2 - Linear

Wt

Rep
s

Sets

Tempo

Rest

Wt

Reps

Sets

Squats

30
lbs

10

3:1:3

1 min

30
lbs

10

Lat
Pulldown

90
lbs

10

90
lbs

10

Dumbbell
Chest Press

15
lbs

10

3:1:3

1 min

15
lbs

10

3:1:3

1 min

15
lbs

10

Standing
Dumbbell

15
lbs

10

3:1:3

1 min

15
lbs

10

3:1:3

1 min

15
lbs

10

1 min
3:1:3

Rest

Modality

10
mins
3
mins

Treadmill
Running
Treadmill
Walking

Wt

Intensi
ty
HRR/
RPE
8
6

Time

10
mins
3
mins

Workout 4 - Linear

Reps

Sets

Tempo

Rest

Wt

Reps

Sets

Tempo

Rest

3:1:3

1 min

1 min

Lun
ges
-25
ls

10

3:1:3

1
min

Lung
es
20 lbs

10

1 min

90
lbs

10

3:1:3

1
min

90
lbs

10

3:1:3

1
min

15 lbs

10

3:1:3

1 min

3:1:3

1
min

15 lbs

10

3:1:3

1 min

3:1:3

Time

Workout 3 - Linear

Exercise

Temp
o

Intensi
ty
HRR/
RPE
8

Workout 4

3:1:3

1 min
3:1:3

Wo

Aishwarya Shah
0840183

Comp
letion
Log
Client Sign-in
Time

5:30 pm

5:30 pm

5:30 pm

5:30 pm

Location

Humber North Campus

Gym
- Increase hypertrophy - Perform cardio
exercise as warmup to
get the body into fat
burning zone to induce
weight loss.

Humber North Campus

Gym
Increase hypertrophy
Perform cardio exercise aswarmup to get the body
into fat burning zone to
induce weight loss.

Humber North Campus

Gym
Increase hypertrophy
Perform cardio exercise
as warmup to get the
body into fat burning
zone to induce weight
loss.

Humber North Campus Gym

Workout 5

Workout 6

Goals of Session

Warm-up/Cooldown

Modality

Warm-up

Treadmill
Running
Treadmill
Walking

Cool-down
Strength
Conditioning

Intens
ity
HRR/
RPE
8
6

Time

10
mins
3
mins

Workout 5 Circuit

Exercise

Wt

Reps

Sets

Tempo

Rest

Lunges

20
lbs

10

3:1:3

Wall Squats

Bo
dy

3:1:3

Workout 7

Modality Intensit Time Modality

y
HRR/R
PE
Treadmill 8
10
Treadmill
Running
mins Running
Treadmill 6
3
Walking
Walking
mins

Workout 6 - Linear
Wt

- Increase hypertrophy
- Perform cardio exercise as warmup to get th
loss.

Intensi
ty
HRR/
RPE
8
6

Wo
Time

Modality

10
mins
3
mins

Treadmill
Running
Walking

Intensi
ty
HRR/
RPE
8

Time

3 mins

10 mins

Workout 7 - Linear

Reps

Sets

Tempo

Rest

Wt

Reps

Sets

25 lbs

10

3:1:3

1 min

25
lbs

10

3:1:3

1
min

Body
Weig

3:1:3

1 min

3:1:3

1
min

Bod
y

Tempo

Workou
Rest

Wt

Reps

Sets

Tempo

25 lbs

10

3:1:3

1 min

Body
Weigh

3:1:3

1 min

Aishwarya Shah
0840183
wei
ght

ht

Wei
ght

Standing
Dumbbell
Shoulder Press

15
lbs

10

3:1:3

17.5
lbs

10

3:1:3

1 min

17.5
lbs

10

3:1:3

1
min

17.5
lbs

10

3:1:3

1 min

Dumbbell Chest
Press

15
lbs

10

3:1:3

17.5
lbs

10

3:1:3

1 min

17.5
lbs

10

3:1:3

1
min

17.5
lbs

10

3:1:3

1 min

Standing
Overhead Triceps
Extensions

12.
5
lbs

10

3:1:3

12.5
lbs

10

3:1:3

1 min

15
lbs

10

3:1:3

1
min

15 lbs

10

3:1:3

1 min

Bicep Curls

12.
5
lbs

10

3:1:3

12.5
lbs

10

3:1:3

1 min

15
lbs

10

3:1:3

1
min

15 lbs

10

3:1:3

1 min

Plank

30
Sec

----

3 mins
of rest
at end
of
each
circuit

30 sec

----

1 min

45
sec

----

1
min

45 sec

----

1 min

Stretching

Quadriceps stretch
Standing Tricep stretch
Modified hurdler stretch
Lying supine hamstring stretch
Lat stretch

Quadriceps stretch
Standing Tricep stretch
Modified hurdler stretch
Lying supine hamstring stretch
Lat stretch

Quadriceps stretch
Standing Tricep stretch
Modified hurdler stretch
Lying supine hamstring stretch
Lat stretch

Quadriceps stretch
Standing Tricep stretch
Modified hurdler stretch
Lying supine hamstring stretch
Lat stretch