Workout Log
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Aerobic Time / Heart Rate
lbs.
Reps.
HR
lbs.
Reps.
HR
lbs.
Supplements
Reps.
HR
lbs.
Reps.
HR
lbs.
Training Problems
Reps.
HR
lbs.
Reps.
HR
lbs.
Reps.
HR
lbs.
Reps.
HR
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
Progress Chart
Beginning
Week 2
Week 4
Week 6
Week 8
Date
Total Body
Weight
Lean Body
Weight
Fat Weight
Body Fat
Percentage
Week 10
Week 12
Note to Trainers: This table is
designed to show that your
clients should be gaining lean
muscle mass and losing fat.
Carefully monitor their progress
in these areas. Make sure that
Fat Weight decreases and Lean
Body Weight increases. The
amount of Fat Weight lost and
the increase in Lean Body
Weight will differ from person to
person. On the average, a person will lose about 2 pounds of
fat a week and gain 1/2 a pound
of muscle. This will vary as they
continue to lose more fat and
gain muscle. Review Section 5 in
Fitness: The Complete Guide for
further explanation.
BMR
Notes:
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
ZigZag / Caloric Modifications
Beginning
Week 2
Week 4
Week 6
Week 8
Date
Average
Calories
Upzig
Calories
Downzag
Calories
Notes:
Creating a Stronger, Healthier World
International Sports Sciences Association
Week 10
Week 12
Note to Trainers: Every two
weeks, you must re-evaluate
your clients Basal Metabolic
Rate. As they continue to gain
lean muscle mass and lose fat,
their BMR will change. They will
actually need to start eating
more to accommodate their increase in lean body weight. Take
special care to explain this to
them as well as explain why the
number on the scale is not as
important as the relation between Lean Body Weight and
Fat Weight. Also note that your
clients Upzig days should fall on
days that they will be training,
and their downzag days are nontraining days.
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
Body Measurements
Beginning
2 Weeks
4 Weeks
6 Weeks
8 Weeks
10 Weeks
12 Weeks
Date:
Date:
Date:
Date:
Date:
Date:
Date:
Weight =
Weight =
Weight =
Weight =
Weight =
Weight =
Weight =
Body Fat % =
Body Fat % =
Body Fat % =
Body Fat % =
Body Fat % =
Body Fat % =
Body Fat % =
Girth Measurements
(inches)
Girth Measurements
(inches)
Girth Measurements
(inches)
Girth Measurements
(inches)
Girth Measurements
(inches)
Girth Measurements
(inches)
Girth Measurements
(inches)
Upper Arm Girth
Upper Arm Girth
Upper Arm Girth
Upper Arm Girth
Upper Arm Girth
Upper Arm Girth
Upper Arm Girth
Chest Girth
Chest Girth
Chest Girth
Chest Girth
Chest Girth
Chest Girth
Chest Girth
Waist Girth
Waist Girth
Waist Girth
Waist Girth
Waist Girth
Waist Girth
Waist Girth
Hip Girth
Hip Girth
Hip Girth
Hip Girth
Hip Girth
Hip Girth
Hip Girth
Thigh Girth
Thigh Girth
Thigh Girth
Thigh Girth
Thigh Girth
Thigh Girth
Thigh Girth
Calf Girth
Calf Girth
Calf Girth
Calf Girth
Calf Girth
Calf Girth
Calf Girth
Wrist Girth
Wrist Girth
Wrist Girth
Wrist Girth
Wrist Girth
Wrist Girth
Wrist Girth
Forearm Girth
Forearm Girth
Forearm Girth
Forearm Girth
Forearm Girth
Forearm Girth
Forearm Girth
Skinfolds
(millimeters)
Skinfolds
(millimeters)
Skinfolds
(millimeters)
Skinfolds
(millimeters)
Skinfolds
(millimeters)
Skinfolds
(millimeters)
Skinfolds
(millimeters)
Triceps
Triceps
Triceps
Triceps
Triceps
Triceps
Triceps
Subscapular
Subscapular
Subscapular
Subscapular
Subscapular
Subscapular
Subscapular
Suprailiac
Suprailiac
Suprailiac
Suprailiac
Suprailiac
Suprailiac
Suprailiac
Abdominal
Abdominal
Abdominal
Abdominal
Abdominal
Abdominal
Abdominal
Mid-Thigh
Mid-Thigh
Mid-Thigh
Mid-Thigh
Mid-Thigh
Mid-Thigh
Mid-Thigh
Inside Calf
Inside Calf
Inside Calf
Inside Calf
Inside Calf
Inside Calf
Inside Calf
Pectoral (men)
Pectoral (men)
Pectoral (men)
Pectoral (men)
Pectoral (men)
Pectoral (men)
Pectoral (men)
Biceps
Biceps
Biceps
Biceps
Biceps
Biceps
Biceps
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
Estimated Caloric Intake: Week 1 & 2
Monday
Tuesday
Wednesday
Thursday
Date
Meal 1
(calories)
Time
Meal 2
Friday
Saturday
Sunday
Note to Trainers: The times
that your clients eat will vary
greatly. However, their biggest
high-carbohydrate meal of the
day should be the one they have
prior to training. You must adhere to Rule Three of the Five
Rules of Nutrition. Always eat for
what you are going to do, not
what you have done. To review
the Five Rules of Nutrition, refer
to Unit 18 in Fitness: The Complete Guide.
(calories)
Notes:
Time
Meal 3
(calories)
Time
Snack 1
(calories)
Time
Snack 2
(calories)
Time
Snack 3
(calories)
Time
Notes:
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
Notes:
Estimated Caloric Intake: Week 3 & 4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Date
Meal 1
(calories)
Time
Meal 2
(calories)
Time
Meal 3
(calories)
Time
Snack 1
(calories)
Time
Snack 2
(calories)
Time
Snack 3
(calories)
Time
Notes:
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
Notes:
Estimated Caloric Intake: Week 5 & 6
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Date
Meal 1
(calories)
Time
Meal 2
(calories)
Time
Meal 3
(calories)
Time
Snack 1
(calories)
Time
Snack 2
(calories)
Time
Snack 3
(calories)
Time
Notes:
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
Notes:
Estimated Caloric Intake: Week 7 & 8
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Date
Meal 1
(calories)
Time
Meal 2
(calories)
Time
Meal 3
(calories)
Time
Snack 1
(calories)
Time
Snack 2
(calories)
Time
Snack 3
(calories)
Time
Notes:
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
Notes:
Estimated Caloric Intake: Week 9 & 10
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Date
Meal 1
(calories)
Time
Meal 2
(calories)
Time
Meal 3
(calories)
Time
Snack 1
(calories)
Time
Snack 2
(calories)
Time
Snack 3
(calories)
Time
Notes:
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
Notes:
Estimated Caloric Intake: Week 11 & 12
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Date
Meal 1
(calories)
Time
Meal 2
(calories)
Time
Meal 3
(calories)
Time
Snack 1
(calories)
Time
Snack 2
(calories)
Time
Snack 3
(calories)
Time
Notes:
Creating a Stronger, Healthier World
International Sports Sciences Association
International Sports Sciences Association
1015 Mark Avenue Carpinteria, CA 93013
800.892.4772 805.745.8111 ISSAonline.com
progressCharts0408
