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Here are Julia's training program and evaluation form. You'll notice
that I've set it up to show Julia's progress over a three-month
period of time. |
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Training Evaluation
|
Name:
Julia
Gardner |
Height
|
Weight
|
Body
fat %
|
Maximum
number of reps at 70% of 1-RM
on bench press machine
|
Maximum
number of reps at 70% of 1-RM on leg press
|
| Initial evaluation |
5'2"
|
150 lbs.
|
36%
|
15 reps
using 40 lbs.
|
15 reps
using 100 lbs.
|
| Recent evaluation |
5'2"
|
140 lbs.
|
30%
|
40 reps
using 40 lbs.
|
40 reps
using 100 lbs.
|
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Synopsis of Training Program
|
| |
Weeks 1-6
|
Weeks 7-12
|
| Core
exercises |
Load
|
Sets
|
Repetitions
|
Load
|
Sets
|
Repetitions
|
| Bench press machine |
20 lbs.
|
1
|
15- to
20-RM
|
20 lbs.
|
2
|
20-RM
|
| Leg press |
50 lbs.
|
1
|
15- to
20-RM
|
50 lbs.
|
2
|
20-RM
|
| Comments |
Julia has not missed a training session during the past 12 weeks. When asked,
she said she thought she could probably do more than 20 repetitions with the resistance on both sets. |
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