Week 5

Name:
Jacoby Wiege
Weekly Fitness Goal: Try some different upper body work outs.
Target Heart Rate Zone: Mid
Day

Date
2/1

Sun

2/2
Mon
2/3
Tue
2/4
Wed
2/5
Thu
2/6
Fri
2/7
Sat

Warm
Up /Cool
Down

Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex

Credits: Two

Activity & Comments

Ran On the treadmill.

Exercise
HR or RPE
73

Exercise
Time
10

132

20

Stretched then ran then weights.

72
122

Ran on treadmill then went to the weights.

76
134

10
20
10
10
10
20
10

Road my bike then did starches and weights.

77
97

Worked with the weight machine then ran.

73
124

Ran on treadmill after school.

78
143

10
20

71
113

10
10
20

Totals

280 Min.

Road bike with friends.

Recommended: CV: 75 vigorous or 150 moderate minutes/week.

Strength: 2x/wk for each major muscle group.
Flexibility: at least 2x/wk for entire body.
All students need to complete at least 3-exercise sessions/week.
1-cr: 120 min/wk average (60 min/day max; 150min/wk/max)
2-cr: 240 min/wk average (120 min/day max; 300 min/wk max)

Answer the question below. Please pick a color other than black for your response.
1. Staying on top of my log even with the huge paper that was due in English.

Week 6

10
20
10
10
10
20
10

Name:
Jacoby Wiege
Weekly Fitness Goal: Work more on my abs this week.
Target Heart Rate Zone: Mid
Day

Sun

Mon

Tue

Wed

Thu

Fri

Sat

Date
2/8

Credits: Two

Exercise
HR or RPE

Activity & Comments

Warm
Up /Cool
Down

Cardio
Strength
Flex
2/9 WU/CD
Cardio
Strength
Flex
2/10 WU/CD
Cardio
Strength
Flex
2/11 WU/CD
Cardio
Strength
Flex
2/12 WU/CD
Cardio
Strength
Flex
2/13 WU/CD
Cardio
Strength
Flex
2/14 WU/CD
Cardio
Strength
Flex

Ran the stairs on the bleachers at the school next to

my house

Stretched, Ran on treadmill, then weights.

Stretched, then ran the loop in my neighborhood by the horses.

Stretched, Then road bike to Hokinson park. Weight

machine.

Worked on my weight machine then ran on treadmill

Stretched ran to the store and back.

74

Exercise
Time
10

127

20

76
126

10
20
10
10
10
20
10

79
124

73
105

10
20
10
10
10
20
10

80
128

69
125

10
30
10

Got called into work didnt get a chance.

Recommended: CV: 75 vigorous or 150 moderate minutes/week.

Strength: 2x/wk for each major muscle group.
Flexibility: at least 2x/wk for entire body.
All students need to complete at least 3-exercise sessions/week.
1-cr: 120 min/wk average (60 min/day max; 150min/wk/max)
2-cr: 240 min/wk average (120 min/day max; 300 min/wk max)

Totals

Min. 260

Answer the question below. Please pick a color other than black for your response.
1. I stayed motivated by having friends that want to work out with me and wanting to get in better shape.

Week 7
Name:

Jacoby Wiege

Credits: Two

Weekly Fitness Goal: Go on hike with the nice weather coming up.
Target Heart Rate Zone: Mid
Day

Date
2/15

Sun

2/16
Mon
2/17
Tue
2/18
Wed
2/19
Thu
2/20
Fri
2/21
Sat

Activity & Comments

Warm
Up /Cool
Down

Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex

Exercise
HR or RPE
77

Biked to my high schools and back.

Stretched then ran on treadmill fished with weights.

Rode my bike to Safeway and back, lift weights.

Stretched then ran on treadmill. Took a break and

finished with weight machine.

Hiked out on my grandmas property out in Hodkinson.

Then did some of the dumbbell strength exercises.

Ran on treadmill.

Ran on the trail at York Elementary

Recommended: CV: 75 vigorous or 150 moderate minutes/week.

Strength: 2x/wk for each major muscle group.
Flexibility: at least 2x/wk for entire body.
All students need to complete at least 3-exercise sessions/week.
1-cr: 120 min/wk average (60 min/day max; 150min/wk/max)
2-cr: 240 min/wk average (120 min/day max; 300 min/wk max)

Answer the questions below. Please pick a color other than black for your response.
1. I would change it by making it so Sunday or Monday is a complete resting day.

Exercise
Time
10

90

20

73
122

10
20
10
10
10
20
10

75
93

72
132

76
92

10
20
10
10
10
20
10

75
126

10
20

74
129

10
10
20

Totals

Min. 280