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 (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
    • 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
        • Resistance and Repetitions can be directly entered


Also see Illustrated Exercise Prescription Software at the Store.

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