Workout Logs

Exercise Pages Ideal for those not familiar with exercise names or instructions. After selecting exercise (See instructions) Print exercise page with description and illustration directly from ExRx.net (sample page) On web browser, depress (don't click) back button (tiny triangle on Explorer) and pull down 'past pages menu' to previously chosen 'Weight Training Workout Template'. Continue with next muscle group Arrange pages in order and take to gym Record exercise resistance and repetitions on grid just below header HTML Workout Card Record exercise selections on workout card and take to gym Printing tips Use landscape mode in your print set-up Make sure shrink to fit page is "OFF" Also omit the headers and footer in the print dialog box The exact location of these options may vary with each printer and OS Excel Workout Logs General information Requires Microsoft Excel (PC or Mac) Full Body Workout Card Download (17 KBD) Ideal for beginners, those starting back after a long layoff, or those who only have time to weight train 2 to 3 non-consecutive workouts per week. Select one exercise per each muscle group Designing full body workout Change exercises every one to two months Italicized muscles are optional Omit exercise selection for italicized muscles for very deconditioned individuals or those wanting a very short workout. Select a direct lower back exercise only if the lower back has not already been involved during the quad/glute or hamstring exercise selection. Use the blank field to record other information Apparatus (e.g.: Barbell, Dumbbell, Smith, Lever, Cable, Assisted, Weighted, etc.) Machines manufacturer (e.g.: Cybex, Nautilus, Universal, etc.) Setting (e.g.: seat, pad, peg, angle, etc.) Other notes (e.g.: special rep range exclusive to that exercise, exercise tips, etc. Fourth exercise optional (e.g., under Quad/Glute write Dumbbell Step-up) Upper and lower body exercises are indicated with a "U" and "L" respectively. Cardio and flexibility training can be accessed by clicking on the second tab. Layout is oversized to accommodate those printer with a larger print area. Select print set-up to decrease margins and to select the landscape print orientation. Print page 1 of 1. Blank Workout Card Download (13 KBD) Ideal for handwritten entry Blank Workout Log Download (20 KBD) Ideal for computer type entry Read instructional comments by moving curser over cells with small triangles in upper right corner. Customize Name, exercise notes, split workout labels, etc. Option A: Print workout log and bring to gym print page 1 in print dialog box Option B: Send completed workout log as an e-mail attachment to friend or client Option C: Record and track workout on computer Optional customized percentage formulas can be entered into cells Calculated from estimated one repetition maximums typed into the first log column Resistance and Repetitions can be directly entered