Stephen Palumbo Jr.

Specific-◦ what? create a work out log and fill in the information ◦ why? I want to become stronger and in better physical

shape◦ How? Going to the gym at least four times a week

Measurable- increase my weight by ten pounds or increase my reps by two reps after the first two weeks

Attainable-be stronger and more physically fit Realistic- do not miss one of the four days a

week of going to the gym Timely- my timeframe for the behavior change

was to do it for one month and I still have been continuing it

Behavioral Change ModificationMonday Tuesday Wednesday Thursday Friday

Exercise

Bench Press

Set 1: 10 reps 185 Set 1: 10 reps 185

Set 2: 10 reps 195 Set 2: 10 reps 195

Set 3: 10 reps 205 Set 3: 10 reps 205

Dumbell Press

Set 1: 10 reps 50 Set 1: 10 reps 50

Set 2: 10 reps 55 Set 2: 10 reps 55

Set 3: 10 reps 60 Set 3: 10 reps 60

Decline Bench

Set 1: 10 reps 135 Set 1: 10 reps 135

Set 2: 10 reps 145 Set 2: 10 reps 145

Set 3: 10 reps 155 Set 3: 10 reps 155

Bicep Curls

Set 1: 8 reps 55 Set 1: 8 reps 55 Set 1: 8 reps 55

Set 2: 8 reps 65 Set 2: 8 reps 65 Set 2: 8 reps 65

Set 3: 8 reps 75 Set 3: 8 reps 75 Set 3: 8 reps 75

Tricep Extension

Set 1: 10 reps Set 1: 10 reps Set 1: 10 reps

Set 2: 10 reps Set 2: 10 reps Set 2: 10 reps

Set 3: 10 reps Set 3: 10 reps Set 3: 10 reps

Seated Row

Set 1: 10 reps 165 Set 1: 10 reps 165 Set 1: 10 reps 165

Set 2: 10 reps 175 Set 2: 10 reps 175 Set 2: 10 reps 175

Set 3: 10 reps 185 Set 3: 10 reps 185 Set 3: 10 reps 185

Push Ups

Set 1: 30 Set 1: 30 Set 1: 30 Set 1: 30 Set 1: 30

Set 2: 30 Set 2: 30 Set 2: 30 Set 2: 30 Set 2: 30

Set 3: 30 Set 3: 30 Set 3: 30 Set 3: 30 Set 3: 30

Sit ups

Set 1: 30 Set 1: 30 Set 1: 30 Set 1: 30 Set 1: 30

Set 2: 30 Set 2: 30 Set 2: 30 Set 2: 30 Set 2: 30

Set 3: 30 Set 3:30 Set 3: 30 Set 3:30 Set 3: 30

Vertical Press

Set 1: 10 reps 95 Set 1: 10 reps 95

Set 2: 10 reps 115 Set 2: 10 reps 115

Set 3: 10 reps 145 Set 3: 10 reps 145

Laterall Pull Down

Set 1: 10 reps 115 Set 1: 10 reps 115 Set 1: 10 reps 115

Set 2: 10 reps 130 Set 2: 10 reps 130 Set 2: 10 reps 130

Set 3: 10 reps 145 Set 3: 10 reps 145 Set 3: 10 reps 145

Time

Illness

Lack of availability

Lack of motivation

Injury

Yes I accomplished my goal. My original goal was to go to the gym at least four days a week and I ended up going five days a week taking the weekends off.

Having social support from my peers enhanced my self motivation and overall self efficacy allowing me to stay motivated for exercise.