Do you keep a workout log and what do you put in it?

[maelstrom209]

I've been keeping a makeshift workout log in a notebook and have been keep track of both my cardio and strength training. I was wondering if anybody else keeps a workout log and what you put in it. What do you use? Plain notebook, an Excel spreadhsheet or something more advanced like a whole website dedicated to this? Do you use it for both cardio and strength training? Also, how do you track your progress?

For strength training do you gauge progress by how heavy you can lift and how many reps/sets you can do? Do you measure your body parts and mark that down? I haven't done this yet since I'm not really looking to gain massive size. I guess it might be beneficial anyhow.

For cardio do you gauge your progress by how fast you can get to a certain distance? Or do you gauge how many calories burned?

I've been looking for a website or program that would help me keep track of this data and give me an analysis of my efforts. The only thing I've tried MyFitnessPal which was decent but didn't really do much if you're strength training. It's more for weight loss and cardio. Thanks for any feedback!

[TPTK]

I once made an Excel spreadsheet to keep my workout log on.

Because there were so many fields, I stopped using it due to laziness.

My workout is either at the gym or in my garage - obviously none of them had a PC set up there for my spreadsheets, because of that I eventually stopped using it.

Now I'm kicking it old skool with pen and paper.

[Mitchelha]

I started to but then decided against it cuz I change up exercises at different times. Im starting to think that was a dumb idea tho. Its a good way to makesure your not ever going backwards.

[JJ-]

Yup, pen, paper, 3 ring binder. I keep every workout so I see where I'm progressing. I also have my plan that I'm currently on so I stay focused on what I'm doing in the gym.

As for cardio, most of my cardio is done outside (mt biking, road biking, running) so I use run keeper to keep track of that. It's an app on my iPhone. It automatically uploads all the information (speed, pace, HR, distance) to the website and I can compare it to previous activities.

[buffbrown21]

Yup, pen, paper, 3 ring binder. I keep every workout so I see where I'm progressing. I also have my plan that I'm currently on so I stay focused on what I'm doing in the gym.
.

This is what I have always used. I actually recently found some logs from when I first started lifting in the mid 90s.

[jshpark]

I use a cheap little notebook I found at wal-mart.

[Haleon]

I don't track cardio (although it's easy... a 1 mile warmup three times a week before weights), but I track every workout session with a pen and paper.

[mroc17]

Pen and a spiral notebook. I list what I've done exactly(inc. date/time), plans, notes on things I noticed, ideas for next workout...anything. I keep it organized as well, not just scribbles. Mostly for strength training as all my cardio is put into a program called SportTracks and it records all my data.

[yankeemarko1]

I use these printable logs from right here on the site.

http://www.bodybuilding.com/fun/printworklog.htm

I print them a week at a time and track progress. Then, I put them in a 3 ring binder. I'm not much of a hoarder. I always toss them on Jan. 1st.

[elgreek84]

I use these printable logs from right here on the site.

http://www.bodybuilding.com/fun/printworklog.htm

I print them a week at a time and track progress. Then, I put them in a 3 ring binder. I'm not much of a hoarder. I always toss them on Jan. 1st.

I'm actually in the middle of my workout right now (resting period - may take a few rest period to finish this post) but I use my laptop to keep track of my progress. The information I keep is like this. I put the date, the exercises (this is a back routine) I do one muscle group per day/per week and I increment every two weeks. I also put tick marks (x) as I finish an exercise. I put how much I weigh that day and any excuses I may have for skipping (headache, need to go to work etc...) and any recommendations for next week (increase back) if an exercise felt easy. I then copy last week's routine and increase any weight if necessary and if it has tick marks, I erase them as I do them, so they alternate each week. hope this helps


==3/8/2010==
4x25 abs - 40lb - xxxx
4x25 weighed lat abs - 50lb - xxxx
4x20 front lat pull - 100lb - xxx
4x20 narrow lat pull - 100lb -
4x20 underhand lat pull - 100lb -
4x20 lawnmower - 45lb -
4x20 dead lift - 75lb -
4x50 barbell forearm - 55lb -
start 7:40 - end 9:
192 lbs, short, sweater, shoes

==3/1/2010==
4x25 abs - 35lb -
4x25 weighed lat abs - 50lb -
4x20 front lat pull - 100lb -
4x20 narrow lat pull - 100lb -
4x20 underhand lat pull - 100lb -
4x20 lawnmower - 45lb -
4x20 dead lift - 75lb -
4x50 barbell forearm - 55lb -
start 7:42 - end 9:26
191.2 lbs, short, sweater, shoes

[elgreek84]

I forgot to note, I use google calendar for this, although you can keep 4-5 separate notepad files. I have a recurring calendar event for the day I'm supposed to do a certain body part. I sync my google calendar to my phone so that I can either access my routine from my phone or from my computer (if i'm working out at home). It works well for keeping track of my progress especially since i'm doing such high reps and microloading (incrementing by small amounts, 2.5 or 5lb every two weeks)

[Accutron]

I use an Excel spreadsheet for each month.

When the month is done I print it out and put it in a little book.

[Manzooka]

Excel + printouts.

I plan my 5/3/1 workouts 1 month in advance and have a handy dandy spreadsheet I made that calcs numbers on all my main lifts (warm-up through working sets) so I don't have to think about it come workout day.

The spreadsheet generates day specific workout sheets with empty spaces next to all my accessory lifts so I can fill in the accessory info as I go. I track all my main lifts and reps on the master spreadsheet, and I keep all of my old printouts in a binder just in case I ever need to go back and check out accessory specific info.

It was a pain to setup but it's a smooth system for me now.

[dparty82]

Things I put in my workout log book:

-Date of my workout.
-Current weight (only for the first day of my workout week).
-Body part along the vertical (left) margin (one body part each day).
-Exercises that I will be performing (usually 4).
-Weight/Reps per set (4 working sets per exercise w/2 warm-up).
-I time each workout and write that in empty white space (try to never go over last
workout time).
-The bottom of the pages I write if I do any cardio, what exercises I should wear a belt
for, if any part of my body is bothering me, etc.

I have been doing this for quite some time and has helped me improve my workouts. I try to beat the recent weights and if not, then the rep count will be higher. Then I know next time to increase the weight for that exercise.

[desslok]

I ve tried a couple online logs, and a couple droid apps, but they are all way too much work to maintain. I have a spiral bound log called the No Pain No Gain workout log, think you can get on Amazon. Was the only preprinted log that actually works for what you need it to.