Daily Workout Log By Brian Roepke - Found on Google Docs Workout Log Templates
The ultimate for fitness freaks who love to analyze their daily workouts. Tracks various aspects of your daily workouts and aggregates them into a nice view showing you various things such as: percentage of the month you completed for each major exercise area, the totals for things like miles ran, miles cycled and more.
The template is also a great way to track goals such as "workout at least 60% of the year". Recently updated to include metrics for swimming (Triathletes, Triathlons) and for daily weight.
Strength Journal Overview
This product is ideal for those who primarily want to keep track of their weight lifting routine, and want a full-sized journal with plenty of room to keep notes as well as record lifts. This journal is split up into 3 sections: A full strength training section, a basic cardio section, and a log to record your body measurements in.
Section 1- Full Strength Training
The strength training section of this book allows you to track your progress for ten exerscies for each of 7 muscles. As shown on the sample page below, every time you perform an exerscice you can see what you were able to accomplish last time, this way you can always maximize your lifting routine. The journal contains 4 of these pages for each muscle, making a total of 28 pages, enough for over 4 months!
Section 2-Full Cardio
The basic cardio section allows you to keep track of all of your cardio workouts. There is enough room to record up to three different cardio exercises each day such as running, swimming, and biking. With each cardio workout you can see exactly what cardio you were able to do for the past 4 months, which is helpful when setting cardio session goals. There are 6 of these pages, enough for 4 months worth of cardio!
Section 3- Full Body Measurements
The body measurements section allows you to track the progress of your results on a daily basis. There are spaces to keep track of your body weight, body fat percentage, as well as your physical measurements such as the size of your arms, chest, legs, and waist. There are two of these pages in the book, enough for 4 months of measurements.
I believe these sell for around $25, but are fully customized.
What should you track in your Gym Journal?
You can create a work out log by downloading workout log samples online. Just do a head over to our "free workout log page" and you'll see a bunch of options. You simply pick the one you want and then print it out. Alternatively, you can create your own, by using any word processing program and then listing the exercises you're working on and then printing them out. Having a workout log is probably one of the most important things you can do, besides the exercises themselves.
You should be tracking:
* Cardio workouts and Strength training
* Equipment used and Equipment wt./setting
* Time spent and Calories burned
* Heart rate and Difficulty
* Muscle group and Other exercises
* Meals & food counts
* Water consumption
* Vitamins & supplements
* Current statistics
* Fitness goals and Weekly progress
You'll stay more focused on your goals...it's a proven fact. Writing things down is a subliminal way to strengthen commitment that really works!
You'll see your strengths and weaknesses and discover where you need to improve. Have you been avoiding those ab crunches? No more fooling yourself...it's there in black and white! You'll be motivated to reach your workout goals. The weekly progress charts will inspire you to keep on keepin' on. Soon, good exercise habits will become automatic.
You'll see your diet from a new prospective. Just a few days or weeks of jotting down the foods you eat can open your eyes to amazing revelations.
You'll create a personal reference for the future and be amazed at how much you have improved since you started.