Training Log Thomas

WEEKLYCHECK-IN.

Big Dawg Coaching  ·  Thomas Sims


Due Every Sunday  ·  Standards Don't Fold
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Your Info
Thomas Sims — 4-Week Execution Coaching

Week 1 through 4 of your coaching block
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Bodyweight
First thing in the morning · before food · same conditions

Enter each day you weighed in · skip days you missed · lbs only
Weekly Average
— lbs
Days Logged
0 / 7
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Training
5-Day Body Comp Split — log Days 1-3 below, Days 4-5 in notes

⚠ Active Injury Protocol — No Heavy Overhead (migraine risk) · No Heavy Squats (left knee surgical) · Keep Back Work Moderate
Goal: 5 sessions this week
60-min sessions or 2-a-days

Day 1 — Push
Chest + Triceps

Machine Chest Press 4 × 10–12

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Set 4
Incline DB Press 3 × 10–12 ⚠ Moderate weight only — protect shoulders

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Cable Fly / Pec Deck 3 × 12–15

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Tricep Pressdown (Cable) 3 × 12–15

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Overhead Tricep Extension (Light) 2 × 12–15 ⚠ Light only — stop if shoulder or neck discomfort

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Cable Lateral Raise (Light) 3 × 15–20 ⚠ Cable only, no heavy DB lateral — protect shoulders

Weight (lbs)
Reps
Set 1
Set 2
Set 3

Day 2 — Pull
Back + Biceps

Lat Pulldown 4 × 10–12

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Set 4
Seated Cable Row 3 × 10–12 ⚠ Moderate weight — 1 sec pause, controlled eccentric

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Chest-Supported Machine Row 3 × 10–12

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Cable Curl 3 × 12–15

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Hammer Curl (DB) 3 × 12–15

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Face Pull (Cable, Light) 3 × 15 ⚠ Keeps rotator cuff healthy — important given your injury history

Weight (lbs)
Reps
Set 1
Set 2
Set 3

Day 3 — Legs
Knee-Friendly

Leg Press 4 × 10–12 ⚠ Controlled depth — never lock out. Stop if left knee discomfort.

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Set 4
Romanian Deadlift (Moderate) 3 × 10–12 ⚠ Hips back, flat back — stop if back tightness develops

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Leg Curl (Seated or Lying) 4 × 12–15

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Set 4
Leg Extension 3 × 12–15 ⚠ Controlled — no slamming weight down. Monitor left knee.

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Calf Raise 4 × 15–20

Weight (lbs)
Reps
Set 1
Set 2
Set 3
Set 4
Hanging Knee Raise / Cable Crunch 3 × 15

Weight (lbs)
Reps
Set 1
Set 2
Set 3
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Nutrition
Honest numbers — the diet is the game right now

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Recovery
Sleep and life load this week

Rough average across the week
1 — Locked In 10 — 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 — not all four

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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.

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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.

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