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Open Source Forensics Tools

Shhshsbsisinwahuahs

Uploaded by

ttapplehut
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
16 views15 pages

Open Source Forensics Tools

Shhshsbsisinwahuahs

Uploaded by

ttapplehut
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Tricep Push-Down

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Biceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Seated Bicep Curl
Standing Bicep Curl

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Outer Leg Kick
Leg Kick Back
Inner Thigh Leg Cross
Leg Extension

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
High Pulley Ab Crunch
Oblique Side Bend

1
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Tricep Push-Down

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Biceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Seated Bicep Curl
Standing Bicep Curl

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Outer Leg Kick
Leg Kick Back
High Pully Ab Crunch
Oblique Side Bend

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Arms
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
Standing Bicep Curl
Tricep Push-Down

2
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Biceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Seated Bicep Curl
Standing Bicep Curl

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Tricep Push-Down

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Outer Leg Kick
Leg Kick Back
Inner Thigh Leg Cross
Leg Extension

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
High Pully Ab Crunch
Oblique Side Bend

3
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Back
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Wide Lat Pull-Down

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs/Shoulders
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Leg Kick Back
Upright Row
Front Deltoid Raise

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Back
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Wide Lat Pull-Down

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Biceps/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Tricep Push-Down
Seated Bicep Curl
Standing Bicep Curl

4
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Biceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Seated Bicep Curl
Standing Bicep Curl

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
High Pulley Ab Crunch
Oblique Side Bend

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Tricep Push-Down
Upright Row
Front Deltoid Raise

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Outer Leg Kick
Leg Kick Back
Inner Thigh Leg Cross

5
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Biceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Seated Bicep Curl
Standing Bicep Curl

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Tricep Push-Down

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Outer Leg Kick
Leg Kick Back
Inner Thigh Leg Cross
Leg Extension

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Arms
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
Seated Bicep Curl
Tricep Push-Down

6
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Tricep Push-Down

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Extension
Inner Thigh Leg Cross
Leg Kick Back
Leg Curl

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltiod Raise
Tricep Push-Down

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
High Pulley Ab Crunch
Oblique Side Bend

7
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Extension
Inner Thigh Leg Cross
Leg Kick Back
Leg Curl

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Tricep Push-Down

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Leg Extension
Leg Curl

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Biceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
Seated Bicep Curl
Standing Bicep Curl

8
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Biceps/Abs Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Seated Bicep Curl
High Pulley Ab Crunch

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Extension
Inner Thigh Leg Cross
Leg Kick Back
Leg Curl
Oblique Side Bend

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
Tricep Push-Down

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Leg Curl
Leg Kick Back

9
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Extension
Leg Curl
High Pulley Ab Crunch

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Triceps/Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Tricep Push-Down
Leg Kick Back

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Biceps/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Seated Bicep Curl
Standing Bicep Curl
Oblique Side Bend

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
Leg Kick Back
Inner Thight Leg Cross

10
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Back
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Arms/Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Tricep Push-Down
Seated Bicep Curl
Outer Leg Kick
Leg Kick Back

11
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Biceps/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Standing Bicep Curl
High Pullley Ab Crunch

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Leg Curl
Leg Extension

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
Tricep Push-Down

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Leg Extension

12
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Tricep Push-Down

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Leg Extension

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Biceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Standing Bicep Curls
Seated Bicep Curls

13
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Biceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
Seated Bicep Curl
Standing Bicep Curl

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Leg Extension
High Pulley Ab Crunch

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Tricep Push-Down
Upright Row
Front Deltoid Raise

14
Four Day Workout Log

Date: Monday
Set1 Set2 Set3 Set4 Set5
Exercise: Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Leg Curl
Leg Extension
Outer Leg Kick
Inner Thigh Leg Cross

Date: Tuesday
Set1 Set2 Set3 Set4 Set5
Exercise: Shoulders/Triceps
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Upright Row
Front Deltoid Raise
Tricep Push-Down

Date: Thursday
Set1 Set2 Set3 Set4 Set5
Exercise: Back/Shoulders/Legs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Wide Lat Pull-Down
Upright Row
Front Deltoid Raise
Leg Curl
Leg Extension

Date: Friday
Set1 Set2 Set3 Set4 Set5
Exercise: Chest/Biceps/Abs
Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps Weight -Lbs Reps
Seated Bench Press
Pectoral Fly
High Pulley Ab Crunch
Seated Bicep Curl

15

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