Strength Training Workout Log at - Lists the common strength exercises by muscle group.

If you work out alone, track your own individual progress in the.

Print a Workout Log - After creating your workout log online, you can save it as a PDF or an Excel file. Repeat Sets One through Three twice a week for a great total body weight training workout.

Definitely one of the best workout logs I've seen.

Comprehensive Workout Log - A very holistic workout log, including cardio and strength exercises as well as diet and nutrition.

This will help you identify the right metabolic equivalent value to use if you are using a calories burned calculator. Intensity: For the cardio exercises, in addition to listing the amount of time or distance, you should enter the intensity as Light/Moderate/Vigorous (see the info on the exercise log page for guidelines) or Easy/Medium/Hard. To calculate your One-Rep Max, see the information in our Workout Chart template. This is mainly for reference because many weight training programs have you do a certain number of sets/reps at a weight that is a percentage of your 1RM. I hope you found this overview of the workout templates helpful.One Rep Max: The workout log has a place to record your 1RM (One-Rep Max).

This is how you use the workout templates to, create workout routines, stay on track with your workout routine, and analyze your progress. Analyze the percentage change in comparison to the previous week (see row under).View the total volume for the exercise across the weeks (see Volume Tracker table) as well as the weight used for that exercise (see Strength Tracker table).

Find the workout day and the exercise you want to analyze in more detail.

Total reps mean that you would add up all the reps you did for each set and enter that total sum in the “Total Reps” column.Īfter you have been following the workout and tracking your workouts for some time, you will get to see the overview of your progress week by week in the “Performance Tracker” tab. For basic workout template versions, you will have to input the weight used and total reps performed. The possibility of tracking weight and reps for each set is available only in advanced versions of the template. Do the process described above during every workout.As you do your workout, fill in data in the “Weight”, “Reps” and “Weight” columns for each exercise by deleting the formula that’s already in there (used to pull data from the previous sheet) and updating it with the actual numbers that you did for that workout.Open the workout file with a created workout plan.Now, let’s go through how to track your workouts: Progression is based on increasing weight load each session. 3 sets x 5 reps (except Deadlifts/Power Cleans, which are 1 set x 5 reps) 3 Phases of the Program. This is how you create your workout routine using the template. Week 1: Workout A, Workout B, Workout A Week 2: Workout B, Workout A, Workout B repeat) 3 Compound Exercises Per Workout. Lastly, delete any empty rows by right-clicking on the row number(s) and selecting “Delete”.Then repeat the same for every workout day you want to add to your workout routine. for each exercise you want to include in your workout. You can also fill in any details to remember under the “Notes” column.Select the rest period between sets, and fill in the weight you want to use.After that select the number of sets and rep range.Then, select the exercise you want to do from the “Exercise” drop-down menu.Fill out each workout day by first selecting the target muscle group from the drop-down menu.Here is a quick overview of how to use them, but expect to see a detailed tutorial for each type of template on its dedicated page: Systolic pressure measures the pressure in your blood vessels when your heartbeats. Systolic: Enter the Systolic pressure here.

Time: Morning Time on which it is measured. You can customize the chart or graph further by adding titles, labels, and legends to make it more visually appealing and informative. It consists of the following columns: Date: Date on which it is measured. To add a chart or graph to your Excel tracker, select the data you want to include in the chart, click on the Insert tab, and choose the type of chart or graph you want to use. The first step is to download the template from this page. In this section, the patient needs to record his blood pressure levels. Once you have downloaded the workout template, it is very easy to use. How to Use the Employee Training Tracker Template.

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