- Sep 10, 2004
- 3,899
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Hi guys-
I don't have time to post here much anymore, but I thought I'd share a tool I use to track my progress at the gym. It's an amalgamation of several different spreadsheets I've come across and has really helped me to continue to improve and track my fitness goals.
Who it's for:
people who don't currently track their training!
What's included:
3-day training split (currently full body, but feel free to copy and modify)
Running/cardio Log
Body Fat Tracking tool
What I usually do is print out the 3 different split sheets and just bring one, folded, with a pen and keep it in my pocket when I'm at the gym. I record every set. When bulking I aim to do a tiny bit more each workout (an extra rep, a bit more weight, etc.) for each exercise. I usually change up my routine about every 8 weeks.
I'm not a personal trainer nor am I a fitness expert, but I've found that tracking what I do each time, and trying to improve each time, has helped me probably more than just about any one thing I've ever done in the gym.
https://docs.google.com/spreadsheet/ccc?key=0AiKCdJzdhV3ydElobVZ6OXlENmhLS3hNeFpHdlZBanc&usp=sharing
You guys should be able to access that link. If you can't, let me know.
The exercises are kind of odd, I know, because right now I only have access to limited equipment @ our community center gym. This year I'm building a home gym and once that's complete I'll have full access to barbells, plates, bumpers, etc. You work with what you got... Also I'm transitioning to summer when I usually do a lot of cardio, so it's more of a maintenance phase than a plan that's going to help you pack on muscle.
Anyhow, I hope someone finds it useful.
I don't have time to post here much anymore, but I thought I'd share a tool I use to track my progress at the gym. It's an amalgamation of several different spreadsheets I've come across and has really helped me to continue to improve and track my fitness goals.
Who it's for:
people who don't currently track their training!
What's included:
3-day training split (currently full body, but feel free to copy and modify)
Running/cardio Log
Body Fat Tracking tool
What I usually do is print out the 3 different split sheets and just bring one, folded, with a pen and keep it in my pocket when I'm at the gym. I record every set. When bulking I aim to do a tiny bit more each workout (an extra rep, a bit more weight, etc.) for each exercise. I usually change up my routine about every 8 weeks.
I'm not a personal trainer nor am I a fitness expert, but I've found that tracking what I do each time, and trying to improve each time, has helped me probably more than just about any one thing I've ever done in the gym.
https://docs.google.com/spreadsheet/ccc?key=0AiKCdJzdhV3ydElobVZ6OXlENmhLS3hNeFpHdlZBanc&usp=sharing
You guys should be able to access that link. If you can't, let me know.
The exercises are kind of odd, I know, because right now I only have access to limited equipment @ our community center gym. This year I'm building a home gym and once that's complete I'll have full access to barbells, plates, bumpers, etc. You work with what you got... Also I'm transitioning to summer when I usually do a lot of cardio, so it's more of a maintenance phase than a plan that's going to help you pack on muscle.
Anyhow, I hope someone finds it useful.
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