Workout Logs

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.)
    • Machine 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 printers 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
• BlankWorkoutLog
  • Download (20 KBD)
  • Ideal for computer type entry
  • Read instructional comments by moving cursor 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

Software

Also see Illustrated Exercise Prescription Software at the ExRx.net Store.