1.Exercise Log demonstrates complete understanding and execution of the assigned record keeping task. The exercise names are clearly stated and placed in the proper section (cardio, strength and flexi

5 to 7 DAY EXERCISE LOG Unit 4 Exercise Log

Name _Ganga Adhikari______________ Section # _61300_____ Start Date _11-5___ End Date _11-12_______

I. Cardiorespiratory Endurance

Date	Type of Exercise	Duration (Time)	Intensity (Peak Target Heart rate or Rate of Perceived Exertion)	Distance
4/11/2023	Running on Treadmill	30 minutes	RPE 7	3 miles
6/11/2023	Cycling	45 minutes	THR 150 bpm	10 miles
7/11/2023	Rowing	25 minutes	THR 140 bpm	5,000 meters
8/11/2023	Swimming	40 minutes	RPE 6	1,000 meters

II. Muscular Strength and Endurance

Exercise	Sunday Wt/Set/Reps	Monday Wt/Set/Reps	Tuesday Wt/Set/Reps	Wednesday Wt/Set/Reps	Thursday Wt/Set/Reps	Friday Wt/Set/Reps	Saturday Wt/Set/Reps
Body Weight Squats	Body/3 x 15	Body/3 x 15	Body/3 x 15	Body/3 x 15	Rest	Body/3 x 15	Body/3 x 15
Push-Ups	Body/3 x 12	Body/3 x 12	Rest	Body/3 x 12	Body/3 x 12	Body/3 x 12	Body/3 x 12
Dumbbell Lunges	20 lbs x 3 x 12	Rest	30 lbs x 3 x 12	25 lbs x 3 x 12	30 lbs x 3 x 12	35 lbs x 3 x 12	Rest
Plank	Body/2 mins	Body/2 mins	Body/2 mins	Body/2 mins	Body/2 mins	Body/2 mins	Body/2 mins
Bent-Over Rows	40 lbs x 3 x 10	45 lbs x 3 x 10	50 lbs x 3 x 10	Rest	55 lbs x 3 x 10	60 lbs x 3 x 10	65 lbs x 3 x 10
Bicep Curls	15 lbs x 3 x 12	20 lbs x 3 x 12	30 lbs x 3 x 12	40 lbs x 3 x 12	45 lbs x 3 x 12	Rest	50 lbs x 3 x 12
Tricep Dips	Rest	Body/3 x 12	Body/3 x 12	Body/3 x 12	Body/3 x 12	Body/3 x 12	Body/3 x 12

III. Flexibility

List each exercise performed and what days they were performed.

Exercise	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Chest Opener Stretch
Standing Side Stretch
Neck Rolls
Seated Forward Bend
Yoga Poses
Butterfly Stretch
Hip Flexor Stretch
Forward Lunges
Shoulder Rolls
Spinal Twist

Descriptive Workout summary for the week: (Mandatory) What were your thoughts about how your workout went this week? Are there areas for improvement? Are you doing a different type of work? Let me know ________ This week's workouts were both challenging and satisfying, particularly in strength training where I successfully increased weights for various exercises. However, I noticed a need for more diversity in cardio workouts to keep the routine engaging. Flexibility sessions provided relief, but I recognize the importance of incorporating dedicated recovery days. I experimented with bodyweight exercises, like tricep dips, introducing a refreshing dynamic to my routine. Overall, maintaining consistency and addressing these areas for improvement will be my focus moving forward.