Download the Exercise Log and start
your Sensible Physical Fitness Program

The 4-part exercise log I used for this body transformation program includes the:

• Weight Workout Log
• Cardio Workouts Log
• Weekly Meals Log
• Weekly Body-Measurements

The file containing the Exercise Log is in "PDF" format. You can access the file by clicking here. (If you require the Acrobat Reader, it can be downloaded free from Adobe.com.)

Ordering or sequencing these logs is fairly elementary. Per week, you should have 3 weight workouts and 3 cardio workouts (alternated), followed by 1 meal log.

Keep the measurements log handy either at the beginning or the end of your documentation, so that you have quick access to your weekly progress details (including the suggested pre-program and 1-month interval photos).

IMPORTANT NOTES FOR COMPLETING THE SENSIBLE PHYSICAL FITNESS PROGRAM WORKOUT LOGS

Cardio workout intensity

In terms of intensity levels used in these logs, Level 1 would be equal to sitting or standing, level 2 to walking and 3 to cooling down and/or stretching. Levels 5-6 indicate a warming-up pace equal to slow jogging.

The number 7 equals a moderate intensity output ideal for fat-burning; 8-9 denotes moderate-high intensity for cardio-training/boosting the metabolism (see the cardiovascular exercise page for more details on target heart rates). 10 is a maximum all-out effort sprint which is sustainable for no more than 30 seconds.

Weight workout (anaerobic exercise) intensity

With the exception of levels 1 to 3 (which are the same as is the case with the cardio workouts), levels 5-6 indicate a warm-up level where weight workout exercises can be performed with relative ease. Level 7 is a moderate intensity where some effort is required but one’s muscles are only lightly taxed.

Levels 8-9 require distinct effort and concentration but allow for execution of the exercises through proper form ending just short of momentary muscular-failure. 10 represents a maximum all-out effort where a set is commenced with proper form, but ends in failure to complete the last 1 or 2 reps (should ideally occur between 6 and 12 reps).

Tips on filling in the logs

The page on Workout Logs gives an overall explanation on the importance and function of recording your progress. In addition, the downloadable PDF file of the 4 progress and workout logs also contains partially filled-in logs to exemplify their use with the Sensible Physical Fitness Program.

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