Training Log Billy

🪪

Your Info

Billy Sanders — Big Dawg Coaching

Week Number

Out of your total coaching weeks

⚖️

Bodyweight

First thing in the morning · before food · same conditions

Enter each day you weighed in · skip days you missed · lbs only

MON

TUE

WED

THU

FRI

SAT

SUN

Weekly Average

— lbs

Days Logged

0 / 7

💪

Training

Upper A · Lower · Upper B — log every working set

Sessions Completed

Goal: 3 sessions this week

Sessions Target

Upper A · Lower · Upper B

Upper A

Strength Bias

I completed Upper A this week

I tracked all weights and reps

No pain or issues to report

Incline Dumbbell Press3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Seated Cable Row3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Machine Chest Press3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Lat Pulldown3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Dumbbell Lateral Raise2 × 12–15

Weight (lbs)

Reps

Set 1

Set 2

Cable Curl2 × 10–12

Weight (lbs)

Reps

Set 1

Set 2

Triceps Pressdown2 × 10–12

Weight (lbs)

Reps

Set 1

Set 2

Upper A — General Notes

Lower Day

Strength + Hypertrophy

I completed Lower Day this week

I tracked all weights and reps

No pain or issues — knee felt fine

Leg Press (Controlled Depth)3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Romanian Deadlift3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Hip Thrust / Glute Bridge3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Leg Curl3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Leg Extension2 × 12–15

Weight (lbs)

Reps

Set 1

Set 2

Calf Raise3 × 15

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Lower Day — General Notes

Upper B

Hypertrophy Bias

I completed Upper B this week

I tracked all weights and reps

No pain or issues to report

Dumbbell Shoulder Press3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

One-Arm Dumbbell Row3 × 10 each

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Flat Machine Chest Press3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Lat Pulldown3 × 10

Weight (lbs)

Reps

Set 1

Set 2

Set 3

Dumbbell Lateral Raise2 × 12–15

Weight (lbs)

Reps

Set 1

Set 2

Dumbbell Curl2 × 10–12

Weight (lbs)

Reps

Set 1

Set 2

Overhead Rope Triceps Extension2 × 10–12

Weight (lbs)

Reps

Set 1

Set 2

Upper B — General Notes

🥩

Nutrition

Honest numbers — I need the truth, not the best version

Protein Avg (g/day)

Your Protein Target (g)

Calories Avg (per day)

Your Calorie Target

Days On Track (out of 7)

Days you hit both protein and calories within range

Nutrition Notes — anything to flag (good or bad)

😴

Recovery

Sleep and life load this week

Sleep Average (hours/night)

Rough average across the week

Stress Level — 5 / 10

1 — Locked In10 — Maxed Out

📋

The Breakdown

What went right. What didn't.

What Went Right This Week

What Went Poorly

🎯

Next Week Focus

Choose one primary focus — not all four

🔁ConsistencyShow up every session

⚡IntensityPush harder in sessions

🔋RecoverySleep, stress, repair

🥩NutritionTighten the eating

📸

Progress Photos

Send separately — form cannot accept uploads

⚠ 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.

Your Email (so Mike can confirm photos received)

I sent my progress photos via text or email

✉️

Notes for Coach

Anything you want adjusted or addressed

Message to Mike (optional)

Quick Honesty Check

I trained with intent — not just going through the motions

I tracked my working sets and weights

I slept at least 6 hours most nights

I held the standard — never miss twice

I completed the right session each day — no repeats

Item added to your cart

Training Log Billy

WEEKLYCHECK-IN.