Name
*
First Name
Last Name
Email
*
How would you characterize your mood/motivation to train over the last week?
*
5 - Great
4 - Good
3 - Normal
2 - Below Average
1 - Low
How was your sleep overall during the last week?
*
More than 9 hours of quality sleep on most nights
8-9 hours of quality sleep on most nights
6-8 hours of quality sleep on most nights
5-6 hours of quality sleep on most nights
Less than 5 hours of quality sleep on most nights
How would you rate your diet in the last week?
*
5 - ate in a caloric surplus with nutrient dense foods
4 - ate in a caloric surplus
3 - ate sufficient calories for maintenance
2 - ate sufficient calories for cutting
1 - missed meals or feeling hungry
Rate your overall fatigue and recovery over the last week:
5 - I felt great and I'm ready to do extra work this week!
4 - I felt good, no tiredness or weakness outside the workouts
3 - I felt normal, some soreness and fatigue outside my workouts but not much
2 - I felt a a little tired and weak during my workouts and outside of the workouts too
1 - I felt very tired both during and outside of my workouts
On average, how long did it take you to complete each workout?
*
Rate the length of your workouts.
*
5 - The workouts felt short, I could have done much more!
4 - The workouts were a good length of time, but I could have done more
3 - The workouts are just the right length of time
2 - The workouts were a little long, I had trouble finishing sometimes
1 - The workouts are too long, I have trouble finishing most of the time
Pecs (Chest)
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Lats
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Shoulders
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Traps
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Biceps
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Triceps
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Glutes
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Hamstrings
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Quads
*
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Calves
5 - No soreness or fatigue and ready to do extra work!
4 - No soreness or fatigue whatsoever
3 - mild to no soreness or fatigue
2 - moderate soreness or fatigue
1 - very sore or fatigued
Is there anything that you would like to change about your program?
What questions do you have about training?
