Hey! Are you logging your progress at the gym?? My free printable workout log has you covered if you aren’t.
If you aren’t recording every workout you perform, how do you know whether you are progressing? You don’t – and if you’re not progressing, I bet I can make a pretty accurate and educated guess in assuming that you aren’t achieving results either!
First I will give you the printing instructions and further below are the instructions on how to use the log.
How To Use The Free Printable Workout Log
The first box on the free printable workout log is for your specifics – They are pretty self explanatory.
Ok, so the next box in the free printable workout log is just underneath to the left. This box contains two fields.
So a 2-0-2 tempo would mean that one rep would take you two seconds on the way down (without a pause – hence the 0 in the middle) and 2 seconds on the way up (without a pause at the top – hence the 0) = 4 seconds in total for 1 complete repetition.
The reason I’ve included this in the free printable workout log is because different tempo’s work better for different goals. The 2-0-2-0 tempo just mentioned is good for muscle building (hypertrophy) where as you may want to try a 1-0-3-1 tempo to develop explosive power. (Bring the weight slowly down before exploding fast on the way up with a pause at the top). You get the picture.
Here is a picture of the tempo and rest fields – Also the muscle building workout log box is also pictured (explained below)
The next box (pictured above) is the muscle building workout log where your resistance/weights workout information is recorded.
Cardio Workout Log
This section of the free printable workout log is for your cardio program – It can be used for either low intensity, steady tempo cardio or it can be used for high intensity interval training!
So, the top row of this box is only really applicable if you are using intervals. (find out more about High Intensity Interval Training here)
Finally we have the “workout notes box”. This box is for any other information that may be useful for your progression.
For example, how did you feel during the workout? If you were lethargic, you may be able to establish a pattern if training in the morning (as an example) always makes you feel this way.
Other things to include are your supplements and any other workout notes that there was not enough space for in the other sections. Calories burned, training principles, distance, nutrition, other intensity variables are just a few examples.
Ok, well that’s it! Remember that recording your progress is one of the most important things that you can do. You will not know or remember to improve if you don’t make accurate notes. This free printable workout log has you covered! Use it!