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Product & Pictorial Work Log
Any time you work on creating your product, you need to log it. This can include doing research on how to create your product, talking with your project facilitator about your product, going shopping for your product, and, of course, any time you physically work on completing your product. Remember, 15 hours is the minimum amount of hours that have to be logged, but most of you will work much longer on your product than that.
Use the below template and explanations to track your progress. Eventually, we’ll transfer this information over to your Office365 website that you will develop for the judges.
Date and time should be formatted exactly as shown below:
Date (including the day of the week)
Hours you worked on the project that day
Total number of hours
In this column, you should describe everything you did during the noted hours. All activity descriptions should be written in complete sentences. The length of this will vary depending on how many hours you worked on your project on that particular date and time. If you work on your product for an extended amount of time, you need to explain to your judges and me why it took so long to do this activity. Keep in mind that waiting for paint to dry or something equally as uninvolved DOES NOT count towards time.
This column should function as a journal of sorts. You are meant to reflect on the activity you just performed. For example, are you excited, frustrated, etc.? Was the task you just completed tedious, easier than you expected, more difficult, etc.? Did you have to make any serious decisions while executing this activity? If so, how did you feel about making those decisions? Do you anticipate any struggles? Have you triumphed over something? Etc. Etc.
All commentary should be written in complete sentences.
Pictures with captions:
Pictures should be meaningful and have you in them for the most part. We want to see YOU doing something. While that’s not always the case, you should try to illustrate the process of creating your product in the most interesting way possible. Pictures should NOT include the materials you’ll use laid out or something equally underwhelming.
When writing captions, DO NOT state the obvious. For example, “I am icing a cake,” or, “This is me sawing some wood.”
DO identify who is in the picture, specifically state the action being performed in the picture by using descriptive words, and write in present tense. For example, “My project facilitator and I are working on intricately piping my cake. The hardest part is the detail.”
Note: The first and last pictorial logs MUST each include a picture of you with your facilitator, preferably working on your product.
Use the below example as a template when creating your own:
Date & Time
Pictures with Captions
Wednesday, January 11, 2017
6:30 pm – 7:30 pm
30 sec base
3 min push
1 min base
1 min push
1 min all out
2 min push
30 sec all out
4 min push
1 min all out
10 squat jumps
(subtracting 100 meters after every set)
Plank jacks- Reps: 15
Split leg lunges- reps: 10 (each leg)
Push-ups- Reps: 15
Skate jumps- Reps: 20 (each leg)
*repeat until the switch to the next station
I was very impressed with the level of endurance needed for these workouts. This first workout was extremely endurance based and required me to run more in one time then I have in months. Also was instructed on how the “splat points” worked, and a little of the science behind the workouts from my facilitator.
Saturday, January 14, 2017
10:30 am – 11:30 am
Power (3 Rounds)
20 pulse ups
(add 50 meters after every set)
3 sets of Cable squat jumps- Reps: 3X8
3 sets of shoulder press- Reps: 3X10
3 sets of mason twists- Reps: 3X25
I am starting to get the feel for how this class works. The three main exercises (treadmill, rower, and weight room) are switched off at different rates depending on the work out. This workout felt strange because it was a power workout. We rotated quickly from station to station and never spent more than 7 mins at each. This workout pushed me to keep pace with the other people in the class and never allowed me to get comfortable at one station.
Monday, January 16, 2017 6:30 pm – 7:30 pm
Treadmill- Uphill day
5 min light push with 5% incline
4 min light push at 8% incline
3 min push at 10% incline
2 min push with 12% incline.
Rower- 500 meter row
5 push ups
Weight room- Cable squat jumps- Reps: 15
Planks- 1 min
Split leg lifts- Reps: 25
I felt this was one of the easier workouts. My endurance has been increasing with every session, and the uphill portion did not add much strain to my body. Ab work was easier than usual in my opinion.
Thursday, January 19, 2017
5:30 pm – 7 pm
1 hour 30 mins
4 sets of squats-
Reps: 10, 8, 6, 4
3 sets of quad extensions-
3 sets of hamstring curls-
3 sets of calf raises-
3 sets of 20 yrd lunges, 3 sets of hip flexors- Reps : 3X6 with straight bar, 3 sets of squat jumps- Reps: 3X15
Very difficult lower body regiment. This left my legs feeling like jello the next morning. The circuit was a nice add on to the work out as it left no gas in the tank and really helped grind out the last bit of muscles in the lower body with a more dynamic approach.
Saturday, January 21, 2017
11:30 am – 12:30 pm
(repeat 3 times)
150 meter row
20 dumbbell burpees
(increasing 50 meters each set and decreasing 2 reps
Medicine ball twists- Reps: 25 (each side)
Plank jacks- Reps: 20
Banded ab rotators- Reps: 15
*repeat until next station
Starting to see some improvement with my endurance as it is taking me longer and I have to work harder to get into my 80% heart rate zone. My pushes have increased on the treadmill, and I can now run a 1 min all out at 3% incline.
Wednesday February 1, 2017
5:30 pm – 6:30 pm
Treadmill- 1 min base
12 min push
Rower- Locked with treadmill
Weight room- cable squats- Reps: 10
Burpees- Reps: 20
Split jumps- Reps; 15 (per leg)
Tons of running today and I set my personal record of 3 miles through the workout at the fastest pace yet. Also set a record with the rower at 3500 meters in 15 mins. My facilitator was very impressed and assures me that if I keep this rate up the competition will seem easy. This made me very excited for the completion, yet it is so far away.
Saturday, February 4, 2017
12 pm - 1:30 pm
1 hour 30 mins
4 sets of bench press, Reps: 10, 8, 6, 6.
4 sets of incline bench press- Reps: 10, 8 , 6, 6
4 sets of Chest flies (machine)- Reps: 4X8
5 sets of feet elevated push-ups- Reps: 5X10
3 sets of cable press- Reps: 3x8
3 sets of Tricep extensions- Reps: 3X10
3 sets of Tricep pull over- Reps: 3X10
This feels more like a football weight training workout. Not much dynamic activity. This was a low heart rate, straight weight workout that will help me for the weighted portion of my competition. The cable press was probably the hardest exercise on here as it takes tons of stabilizing muscles and great form to be done with effectiveness.
Wednesday February 8, 2017 6:30 pm -7:30 pm
Treadmill- 1 min base
Rower- 2500 meters straight up
Weight room- Dumbbell bench press- reps: 10
Tricep extensions- Reps: 10
Bicep curls- Reps: 10
This worko.t caught me off guard because I have never actually seen a core lifting exercise in this gym before. It was interesting to do a strength based weight room session but with an endurance based under tones with the fact that I was not a determined number of sets, I had to repeat them until exhaustion
Tuesday, February 14, 2017
10 sets of 1 min all outs
Rower- 150 meters
5 jumping jacks
(increase 50 meters after every set)
Bicep curls- Reps: 10 (each arm)
Weighted sit ups- Reps: 25
Jump tucks- Reps: 5
*repeat until switch to the next station.
This was a physically exhausting workout. By far one of the hardest I have done yet. This workout made me never want to come back again. The 10 all out sprints were bad enough without the weight room tuck jumps which just drained me. This workout was the closest I have seen to a summer workout session for football.
Saturday, February 18, 2017
12 pm – 2 pm
4 sets of dead lifts- Reps: 4X5
3 sets of Lawn mowers- Reps: 3X8
4 sets of bicep curls- Reps: 4X10 (each arm)
3 sets of Deltoid flies- Reps: 3X8
1000 meter row
3 sets of Bicep Hammer curls- Reps: 3X10 (each arm)
5 sets of Pull ups- Reps: 5X10
My legs have been very sore from the work out on Tuesday so this put a stretch on my lower back during the deadlifts portion. Mixing in the bicep curls with the back work out helps highlight the use of biceps in most back exercises so these sets really bled into my final back exercises such as the rowing and the pull ups.
Wednesday, February 22, 2017
7 pm – 8:30 pm
3 miles in one continuous run.
Box jumps- Reps: 3X10
Squat jumps- Reps: 3X10
4 sets of Dynamic push-ups- Reps: 4X10
3 sets of Dumbbell hang snatch- Reps: 3X6 (each arm) 4 sets of power cleans- Reps: 5, 4, 3, 2.
This was a highly dynamic workout. Running a continuous 3 miles was the longest distance I have ran I one time since the 5k in personal fitness my freshman year. The box jumps at the end were more challenging than I expected due to the tightness in my lower back that came from Saturday’s workout. Everything else has become pretty standard feeling, physically, due to my higher endurance based workouts.
Monday, February 27, 2017
7:30 pm – 8:30 pm
Rower- 150 meters
(increase by 50 meters after each set)
Weight room- cable jump squats- reps: 15
Dumbbell snatches- Reps 6 (per arm)
Jumping jacks- Reps: 20
Mason twists- Reps: 50
Pretty standard workout. Nothing too special about this one. Sessions are starting to make me feel less tired, and it is ever harder to reach my key heart rate. This at times can be frustrating but I understand it is part of my improvement
Saturday, March 4, 2017
11 am – 12 pm
4 sets of dumbbell bench press- Reps: 4X12
4 sets of dumbbell incline bench press- Reps: 4x12
3 sets of dumbbell chest flies- Reps: 3X8
3 sets of feet elevated pushups- Reps: 3X10
I wanted to work with Dumbbells today because I felt the need for my stabilizing muscles to also get a workout in. These muscles will come in handy when working on perfecting my rowing form, or any kind of body weight, or weight room exercise they may throw at me during the competition. I want to be ready and firing on all cylinders
Tuesday, March 7, 2017
6:30 pm -7:30 pm
Rower- locked with treadmill
Bicep curls- Reps: 10 Weighted squat jumps- Reps: 15
Planks jacks- Reps: 20
Another standard workout that didn’t seem too particularly hard. The hardest part about this workout was the lack of time in the base pace. I was running at 9 mph nearly the whole time. This was less rest during my running then I am used too, but nothing too challenging in this one.
Saturday, March 12 ,2017 10:30 – 11:30
4 sets of Squats- reps: 8, 6, 4, 2
3 sets of Box jumps- reps: 3X10
4 sets of squat jumps- Reps: 4X10
Run 3 miles
My last heavy lifting leg day before the competition and I am feeling great. After all those exercises I am still running my 3 miles in around 20 minutes. I am zoning in on what exercises I need to specifically do before I compete in my competition in a few weeks. I will be doing much more running and body weight reps to keep my endurance up.
Saturday, March 25, 2017
2000 meter row
300 body weight reps
The final challenge was more than I could have prepared for. I ended up going a few minutes over my intended time of 45 mins flat. I ended with a time of 47:35 and placed first in the solo competition. Great experience and very friendly atmosphere and I’m so glad I got to experience my senior project with them. have seen to a summer workout session for football.
4 sets of squ