Workout logs

[Pseudonym]

Do you keep a workout log? If so, how do you set it out? Do you just write in a notebook, or do you keep track with a table?

I used to record everything meticulously, but I stopped this year when I thought I was getting a training partner. Unfortunately, the partner never happened (), but neither did my logbook!

That was ok for a bit.. I tried out some new things, but now I think I need the discipline that comes with a workout log. So before I start making up another log template, I thought I'd see how others did it.

I've attached an old template I used a while ago. Each exercise has two rows - the top one is for the number of reps, the bottom is for the weight. Each column is a new set (so in this example there are four sets per exercise).

The advantage of using a table is it makes it really easy to compare previous weeks, and see if there's been any improvement. The disadvantage is it's not very flexible, and there's not much room to change the fixed routine.

So... for the third time (I'm rambling this afternoon!) - how do YOU do it?

workout.xls

[jono]

Do you keep a workout log? If so, how do you set it out? Do you just write in a notebook, or do you keep track with a table?

I used to record everything meticulously, but I stopped this year when I thought I was getting a training partner. Unfortunately, the partner never happened (), but neither did my logbook!

That was ok for a bit.. I tried out some new things, but now I think I need the discipline that comes with a workout log. So before I start making up another log template, I thought I'd see how others did it.

I've attached an old template I used a while ago. Each exercise has two rows - the top one is for the number of reps, the bottom is for the weight. Each column is a new set (so in this example there are four sets per exercise).

The advantage of using a table is it makes it really easy to compare previous weeks, and see if there's been any improvement. The disadvantage is it's not very flexible, and there's not much room to change the fixed routine.

So... for the third time (I'm rambling this afternoon!) - how do YOU do it?

what i do is write last weeks #'s up, then i look at each set and try to beat it (99% of the time i can) the next week. has really helped my gains since i started to do this..

by the way i dont compare to see "if theres any improvement' whata waste of time. i look at last weeks then MAKE AN IMPROVEMENT HAPPEN.

heres a page from my log

[jono]

as you can see by my logbook, why waste time making fancy sheets and making things more complicated, when simple basic methods work just the same with a fraction of the trouble :grin:

[deegee]

good idea I generaly gooff memory and while mine is good it is not perfect but I usualy remember what did last session and better it either in reps or weight. I sould get a bit more organised though I know

[Growth]

Mine is similar to jonos, fairly basic yet very effective. I simply note down what i did in the gym, write it in my journal online, and next time i go to the gym i check to see what i did last time and try to beat it. Like jono ive also noticed this method to be successful, putting on weight and strength like never before.

I dont think there is anything wrong with going the excel way though, its really upto you.

[Pseudonym]

I wasn't really asking about the medium, but more about how you set it out. I just used Excel to draw up the table for me, then I'd print it out and fill it in by hand. The reason it looks pretty is it was made while working on an overnight shift - so I regularly had 8 hours of time to waste, Jono!

I can't quite understand how you set out your log, though... It just looks like a lot of numbers to me. Is it one exercise per page, or per column, or what?

[jono]

I wasn't really asking about the medium, but more about how you set it out. I just used Excel to draw up the table for me, then I'd print it out and fill it in by hand. The reason it looks pretty is it was made while working on an overnight shift - so I regularly had 8 hours of time to waste, Jono!

I can't quite understand how you set out your log, though... It just looks like a lot of numbers to me. Is it one exercise per page, or per column, or what?

its set out like this:

last weeks #'s wt/rps wt/rps wt/rps wt/rps

this weeks #'s wt/rps wt/rps wt/rps wt/rps

and i just remember what ex they are

[Pseudonym]

Ah so.... :nod:

[Growth]

Well if you have alot of time to waste then i would recommend going into great detail. Log absolutely everything. Then use can spends those long nights gonig over the data in maticulus detail, using statistical methods to find trends within trends :grin:

[Pseudonym]

Sadly, the 8 hours of time to waste stopped when I resigned from that job. I did once consider trying to graph it, but the detail was just too hard. Is it an improvement if your first set is better than the previous week's, but the second set is worse? How do you chart that?!

Anyway, thinking about it, I reckon a pre-printed template wastes less time than Jono's! I can't think of anything less efficient than re-writing the numbers from the previous week... you're writing everything twice!

[deegee]

At my gym when you join i think they give you a chart or log of somekind and each time you come in you can use it to tick off time and weights. dont use it myself just go on memory. yours is better though psudo

must have been a boring job if you had all that timew to sit around at night. mind you good for study if you are a student of some kind.

[jono]

Sadly, the 8 hours of time to waste stopped when I resigned from that job. I did once consider trying to graph it, but the detail was just too hard. Is it an improvement if your first set is better than the previous week's, but the second set is worse? How do you chart that?!

Anyway, thinking about it, I reckon a pre-printed template wastes less time than Jono's! I can't think of anything less efficient than re-writing the numbers from the previous week... you're writing everything twice!

meh i like it i have time to sit down and think about the days workout ahead for a few min while i write last weeks

[jono]

At my gym when you join i think they give you a chart or log of somekind and each time you come in you can use it to tick off time and weights. dont use it myself just go on memory. yours is better though psudo

must have been a boring job if you had all that timew to sit around at night. mind you good for study if you are a student of some kind.

i used to go off memory too.. but there is something about seeing hard figures on paper you have 2 beat that motivates you .. well at least in my case

[deegee]

I agree it is better writing stuff down you push yourself a bit more then, I think I will probably get back into a written log for my next bulk. I used to put measurments in my old one every month to see what difference the tape was telling.

[Spitterkat]

i set mine out on word, (im not a bodybuilder), im on a cut, currently at 9% bf, my training is a max style training program with a step cycle. planning on going for mass after the cut, then into a power phase.

[deegee]

What are you training up for S-kat? I know not everyone is a bodybuilder or even powerlifter, i run into a few boxers even sprinters on some boards

[Ash]

Mines done on Excel.

It's a very simple format - I list last workout's sets (weight and reps) and I have a space for the current workout.

If I don't beat what I did last workout - either by adding weight or reps or both, I give my myself one more chance to do so at the next workout and if I can't do it then, I drop the exercise and find something else I can keep making strength gains on.

It may be a bit extreme but I've found this to be hugely motivating and very productive.

[waldo]

Different personalties, different ways of doing it. Back in the weightlifting days our coach would pre-print the twelve week cycles for us, and we could record our weights in the little boxes he'd left blank for us. Very nice and tidy. Scribbled hand-written records are a pain in the arse as, when looking back over them in hindsight, often the scrawls become quite un-deciferable....kinda like a doctor's handwriting!

[Spitterkat]

im on a 5 week cycle at the mo, max / absolute strength, training for karate / judo (planning on moving overseas after uni), so hypertrophy (myofibrillar) is going to come soon (planning on moving up to 90kg (82 at the mo) because of the relative strength values.

lol i would! use excel if i knew how to work the thing lol

[Ash]

Scribbled hand-written records are a pain in the arse as, when looking back over them in hindsight, often the scrawls become quite un-deciferable....kinda like a doctor's handwriting!

Especially if your water bottle spills in your gym bag and your last 8 months of workout logs end up as a plie of mush. :x

[Varven]

Ash, if I asked nicely would you let me see a copy of the format of your log ?

[Ash]

Ash, if I asked nicely would you let me see a copy of the format of your log ?

Sure man - for a nominal fee it's yours :grin:

Only kidding, I'll email you a copy ASAP.

Ash

[deegee]

^^^ The excel or the water logged one ?? :pfft:

[Pseudonym]

I'd be keen on seeing it too, Ash. Can you post it up here?

[Ash]

I'd be keen on seeing it too, Ash. Can you post it up here?

Here we go - short and simple but it works for me because I do a very low volume routine, so I don't need to list heaps of sets each workout. I don't bother listing warm-up sets, just the worksets. I use the 2nd column to note my rep range for each exercise.

log.xls