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Leg Press/Squat

Enter weight you performed in pounds. If you used body weight, enter "1" and describe the variation (if used one leg, for example) in the notes for the workout at the bottom of the form.

Leg Press/Squat

Enter the time before failure in seconds. This is at the point you actually gave up on the movement and put the weight (or yourself if body weight) down (it's acceptable if you hold for a few seconds to record that time as long as full resistance is still being applied and this holding time doesn't exceed 5 seconds).

Chest Press/Bench Press

Enter weight you performed in pounds. If you used body weight, describe the variation (if used one leg, for example) enter "1" and describe in the notes for the workout at the bottom of the form.

Chest Press/Bench Press

Enter the time before failure in seconds. This is at the point you actually gave up on the movement and put the weight (or yourself if body weight) down (it's acceptable if you hold for a few seconds to record that time as long as full resistance is still being applied and this holding time doesn't exceed 5 seconds).

Pull Down/Pull Up

Enter weight you performed in pounds. If you used body weight, enter "1" and describe the variation in the notes for the workout at the bottom of the form.

Pull Down/Pull Up

Enter the time before failure in seconds. This is at the point you actually gave up on the movement and put the weight (or yourself if body weight) down (it's acceptable if you hold for a few seconds to record that time as long as full resistance is still being applied and this holding time doesn't exceed 5 seconds).

Shoulder Press

Enter weight you performed in pounds. If you used body weight, enter "1" and describe the variation in the notes for the workout at the bottom of the form.

Shoulder Press

Enter the time before failure in seconds. This is at the point you actually gave up on the movement and put the weight (or yourself if body weight) down (it's acceptable if you hold for a few seconds to record that time as long as full resistance is still being applied and this holding time doesn't exceed 5 seconds).

Row

Enter weight you performed in pounds. If you used body weight, enter "1" and describe the variation in the notes for the workout at the bottom of the form.

Row

Enter the time before failure in seconds. This is at the point you actually gave up on the movement and put the weight (or yourself if body weight) down (it's acceptable if you hold for a few seconds to record that time as long as full resistance is still being applied and this holding time doesn't exceed 5 seconds).

Notes on your Strength Circuit

Write notes about this week's High Intensity Strength Circuit here! This is the place to Include any variations you used for the body weight version if that's how you performed your Strength Circuit this week. Tell us how you felt about your energy levels before/during the workout, how your diet was today, anything on your mind!

V. High Intensity Strength Circuit - Weekly Worksheet

I. EXERCISE PROTOCOL OVERVIEW (START HERE!)

II.1. STARTING WEIGHTS - HIGH INTENSITY STRENGTH CIRCUIT

II.2 HIGH INTENSITY STRENGTH CIRCUIT

III. HIGH INTENSITY SPEED CIRCUIT

IV. CUT ABS CIRCUIT

V. THE SCIENCE BEHIND

VI.1 WEEKLY WORKSHEET 1 - HIGH INTENSITY STRENGTH CIRCUIT

VI.2 WEEKLY WORKSHEET 2 - SPEED, ABS, AND BODY MEASUREMENTS

THE EATING REGIMEN

THE ELITE COMMUNITY

The High Intensity Strength Circuit worksheet

I. EXERCISE PROTOCOL OVERVIEW (START HERE!)

II.1. STARTING WEIGHTS - HIGH INTENSITY STRENGTH CIRCUIT

II.2 HIGH INTENSITY STRENGTH CIRCUIT

III. HIGH INTENSITY SPEED CIRCUIT

IV. CUT ABS CIRCUIT

V. THE SCIENCE BEHIND

VI.1 WEEKLY WORKSHEET 1 - HIGH INTENSITY STRENGTH CIRCUIT

VI.2 WEEKLY WORKSHEET 2 - SPEED, ABS, AND BODY MEASUREMENTS

THE EATING REGIMEN

THE ELITE COMMUNITY