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How do you set out your workout journal?

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Pseudonym Veteran member

Pseudonym

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The title says it all really. I'm curious to know what the log you keep in the gym looks like.

Is it just a notebook you scribble in? Or does it go into a table for easy reference? How much information do you record? Weights, reps and sets, obviously - is there anything else?

Photos of your logbooks would be good, too. :nod:

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oldfella Senior member

oldfella

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Received a free workout journal from Netrition a while ago and have been using that to really just check progress over a given period.

It's just a simple set of columns - A cell for the exercise - then 2 rows for weight and reps. Split into about 8 columns. Nice an easy.

Specs are kept either on a spreadsheet at home, or at the gym when I get spec checked.

Have checked out some iTouch workout journals but they got a bit complicated. I think only one had the facility to backup off the machine.

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nate225 Veteran member

nate225

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My training programme is mapped out (atm for 25 weeks including various training cycles) on a spreadsheet.

The actual training sessions are set out in a diary just as it is on my training log:

Exercise - repsxweight, repsxweight etc

I then add comments as needed - critiques, to do's, notable PRs etc.

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Monarchking Veteran member

Monarchking

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Here is a page of mine. Ill also just note any PRs or injury problems, might make a coment on a set, if it was hardcore or pussy.

i push hard to beat my last workout in some way, without a journal I'd be fucked

SDC13558.jpg

Hmmm the picture isnt that clear. but the set up is:

date:

exerisce:

weight x reps

weight x reps(PR)

weight x reps

etc etc

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nate225 Veteran member

nate225

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exel sheiko template...enter maxes and it does the math for all my % work. tick the boxes as I go

No thinking required, no set/reps writing down required....... just turn up & lift as programmed comrade!

Sheiko builds the worlds strongest robots! :grin:

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Lazarus Member

Lazarus

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I list down all exercises done with the weight of each set, I vary my reps here and there depending on how my body responds, so I don`t bother recording that. I also put a small arrow next to an exercise if I intend to up the weight next time.

Everyday is set under a heading of what is being targeted, that way it`s quick reference for next time otherwise I would forget.

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Tonka Member

Tonka

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All my training is set up in cycles relevant to what competition Im working towards and our lifting calender. I leave a copy of the current cycle in my gym bag in case I need reminding of what I need to do.

My workouts are documented on the net as well as in a book and it lists all work done from warm up, working sets to assist work as well as reps/sets/weight and volume count. This is where my coach can review/critique the program and make changes if needed.

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Gasp Senior member

Gasp

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exel sheiko template...enter maxes and it does the math for all my % work. tick the boxes as I go

No thinking required, no set/reps writing down required....... just turn up & lift as programmed comrade!

Sheiko builds the worlds strongest robots! :grin:

Totally agree with Nate! (a rarity!)

Have it all laid out in advance.If you write it up on the day theres too much temptation to repeat a previous workout or slack on the job.

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nate225 Veteran member

nate225

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exel sheiko template...enter maxes and it does the math for all my % work. tick the boxes as I go

No thinking required, no set/reps writing down required....... just turn up & lift as programmed comrade!

Sheiko builds the worlds strongest robots! :grin:

Totally agree with Nate! (a rarity!)

LOL what do ya mean a rarity - we both agree squats are king! :grin:

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Pseudonym Veteran member

Pseudonym

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Thanks guys. Very interesting. I don't have a log at the moment (slack!) but when I did, I used this kind of

workout template. (Look at the template, not the routine - it's not the best split!)

Exercise log.pdf

Simply, two rows for each exercise (one for weights, one for reps), and a column for each set. Plus room for comments to record how much I was cheating. :wink:

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Ronin Senior member

Ronin

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My gym actually provides log books which are quite well laid out, with room for exercises, sets, reps & weights. I used to go along and just record what I did as I did it, which was fine, as I was generally able to avoid skiving and backsliding anyway. But I'm currently using the Madcow (I think) system, so transferring the numbers from the spreadsheet to the log before going. And I have to agree that it has some real merits, ie I don't want to be looking back on it down the track and see a whole lot of 5s crossed out and replaced by 1s or 2s.

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drizzt Veteran member

drizzt

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I use my iPhone to take notes (doubles handily for music/camera if I feel like recording an exercise). I know beforehand which exercises I'm doing, and before I get to the gym I have a top set (or sets) in mind for each exercise, but the weights/volume of the lead-up is usually dependent on how I'm feeling when I get there.

So that's where the notes come in, often just to help remind me of what I did in the last session when I'm planning the top sets for next week.

Here's a screenshot of today's notes:

post-6072-14166820601538_thumb.jpg

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Chillicat Senior member

Chillicat

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Mine's an A5 notebook. The first page has an outline of the programme I'm following, separated into the 3 days - heavy, light, medium, and under each heading the exercises I do on each day.

Then each week I turn the page, head it up with the week number, and I've got 2 pages to work with for that week. On the left side of the page I have my heavy day workout and light day workout and each weight and number of reps (if not 5) for each exercise and weight. On the right side is medium day and a note of whether or not I do an extra light day (pump class).

This works for me because each workout (heavy, light, medium) is in the same place on each page, so it makes it easy to flip back to last week and see what I did then, so I know what I need to do this week to improve.I also note down estimates of ROM if it's not full (eg 75%). I've got an appalling memory so won't remember from one day to the next what I've done unless I write it down, so this works really well for me.

Last year's journal had a different format, where each page related to a different exercise. I had a section for legs , biceps, triceps, etc and each page had a different exercise, and whenever I did one of those exercises I'd note the date and sets/reps. This was quite good for seeing improvements in specific exercises, but since I've now cut down to 3 main lifts and just a few other bits and pieces, I'm not as obsessed with how much I'm improving in every little thing like tricep kickbacks etc :pfft:

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haakuturi Member

haakuturi

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Similar to drizzt, I tend to use my smartphone. I've been using m.gymtechnik.com on my phone 'cause that way when I load up a certain 'set' of exercises, it tells me what I did last time so I know that I need to push a little bit and get better numbers!

Also allows you to make notes if something worth noting down happened.

Gymtechnik has a Blackberry app, and I'm pretty sure it has an iPhone app as well but because I'm a dirty stinkin' Android user I get to deal with the mobile website*sigh*

RE: the image I've uploaded you are not allowed to judge me for my low weights; I've only really been doing weights for around 6 months!! :oops:

post-6436-14166820601697_thumb.jpg

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oldfella Senior member

oldfella

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Similar to drizzt, I tend to use my smartphone. I've been using m.gymtechnik.com on my phone 'cause that way when I load up a certain 'set' of exercises, it tells me what I did last time so I know that I need to push a little bit and get better numbers!

Also allows you to make notes if something worth noting down happened.

Gymtechnik has a Blackberry app, and I'm pretty sure it has an iPhone app as well but because I'm a dirty stinkin' Android user I get to deal with the mobile website*sigh*

RE: the image I've uploaded you are not allowed to judge me for my low weights; I've only really been doing weights for around 6 months!! :oops:

That looks quite good. Not sure how the max weight is worked out. Will bookmark it for future reference.

Mate, a workout is a workout irrespective of how much you can personally lift. At least you're in there doing something and not just sitting back. :clap:

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