Training Log Billy

WEEKLYCHECK-IN.

Big Dawg Coaching ยท Billy Sanders


Due Every Sunday ยท Standards Don't Fold
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Your Info
Billy Sanders โ€” Big Dawg Coaching

Out of your total coaching weeks
โš–๏ธ
Bodyweight
First thing in the morning ยท before food ยท same conditions

Enter each day you weighed in ยท skip days you missed ยท lbs only
Weekly Average
โ€” lbs
Days Logged
0 / 7
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Training
Upper A ยท Lower ยท Upper B โ€” log every working set

Goal: 3 sessions this week
Upper A ยท Lower ยท Upper B

Upper A
Strength Bias

Incline Dumbbell Press3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Seated Cable Row3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Machine Chest Press3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Lat Pulldown3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Dumbbell Lateral Raise2 ร— 12โ€“15

Weight (lbs)
Reps
Set 1
Set 2
Cable Curl2 ร— 10โ€“12

Weight (lbs)
Reps
Set 1
Set 2
Triceps Pressdown2 ร— 10โ€“12

Weight (lbs)
Reps
Set 1
Set 2

Lower Day
Strength + Hypertrophy

Leg Press (Controlled Depth)3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Romanian Deadlift3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Hip Thrust / Glute Bridge3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Leg Curl3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Leg Extension2 ร— 12โ€“15

Weight (lbs)
Reps
Set 1
Set 2
Calf Raise3 ร— 15

Weight (lbs)
Reps
Set 1
Set 2
Set 3

Upper B
Hypertrophy Bias

Dumbbell Shoulder Press3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
One-Arm Dumbbell Row3 ร— 10 each

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Flat Machine Chest Press3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Lat Pulldown3 ร— 10

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Dumbbell Lateral Raise2 ร— 12โ€“15

Weight (lbs)
Reps
Set 1
Set 2
Dumbbell Curl2 ร— 10โ€“12

Weight (lbs)
Reps
Set 1
Set 2
Overhead Rope Triceps Extension2 ร— 10โ€“12

Weight (lbs)
Reps
Set 1
Set 2
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Nutrition
Honest numbers โ€” I need the truth, not the best version

Days you hit both protein and calories within range
๐Ÿ˜ด
Recovery
Sleep and life load this week

Rough average across the week
1 โ€” Locked In10 โ€” Maxed Out
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The Breakdown
What went right. What didn't.

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Next Week Focus
Choose one primary focus โ€” not all four

๐Ÿ“ธ
Progress Photos
Send separately โ€” form cannot accept uploads

โš  Send Photos Separately

Text or email your front / side / back photos directly to Mike at each Sunday check-in. Enter your email below so he can confirm receipt.

โœ‰๏ธ
Notes for Coach
Anything you want adjusted or addressed

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CHECK-INRECEIVED.

Mike will have your weekly report ready within 48 hours. Standards don't fold.

Standards ย  Don't ย  Fold

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