Don’t waste your time! Keep track!!!
Fitness/Physique Progress Report
Keep Track for Continuous Progress!!!!
1. Weekly Bodyweight (same time/same conditions)
2. Monthly Skinfolds(3 site or 7 site)
3. Monthly measurements
a. Chest
b. Arms (L/R)
c. Waist
d. Hips
e. Thighs (L/R)
f . Calves (L/R)
4. Monthly Photos (same lighting/same room/location)
a. Front relaxed/flexed
b. Side Left relaxed/flexed
c. Side Right relaxed/flexed
d. back / relaxed/flexed
5. Monthly Max Lifts / 10RM (predicted max) test
a. Flat BB Bench
b. Parallel Squat
c. BB Bi Curl (w/o momentum)
d. Deadlifts
e. BB Row
f. BB Military Press
6. Monthly Nutrition Assessment(Weekly 8-12 prior to contest)
7. Make Training/Nutrition Adjustments based on goals!
