21 Day Fix Workout Tracker Sheet
Muriel Trettin
Is anyone using Evernote to track their workouts? I'm specifically referring to lifting weights. I have always used a small notebook and pen for this, but I'm trying to go paperless, so I'm considering using EN on my phone instead.
>>Do you use a stylus? Some sort of workout template note?
Another alternative is a simple audio note
I would later transcribe and put the information into the note title/template/spreadsheet
You want to make the entry part as simple as possible, otherwise it won't get done
I do. No real template per se. Before I go to the club I create a blank note in the form yyyy.mm.dd name (hh:mm) with Workout as the tag. name can be a partner if I am working out with someone or just me, hh:mm is the time of day. On my phone I will select the new note and my last two workouts of that type so they are visible in recent notes
Then as I workout I add the exercise and/or machine and reps/weight using the keyboard. Easy if straight sets of something, a little more time if a pyramid set or whatever, but still fits in the between sets break.
When I get back to my PC at some point I will enter the workout into a spreadsheet. I store the spreadsheet on DropBox and access it with a link in a note in EN. I have shortcuts to the Workout tag and the Workout Log note. This works better because I have pivot tables in the spreadsheet. I keep the notes.
The spreadsheet is in Excel, not sure how or if I want to modify it when at the gym. Even if it was live in Excel, there may be as many as 20 plus lines between a like workout, 40 between two workouts Easier for me to just hit a couple of presses to get the data. I can view the spreadsheet via drop box if need be.
Plus I have some sequence numbers, look ups, and the like that I replicate when in Excel. A copy/paste of some lines from a previous workout and then enter the current workout is easy enough for me. Again, works for me, may not be everyone's cup of tea.
After searching online, I couldn't find any uses of EN for workout tracking that appealed to me. I'm thinking I'll try using one of the Sheets workout templates available online and modify it for my needs.
I send those emails to Evernote and have a master note where I have a spreadsheet link to DropBox, where I log the results. You can also take the screenshot from the phone app and do the same as a reference to that workout. It gives me good data and tracking.
Interesting thread. I would like to see how using Zapier and/or IFTTT might have an option to track your workouts, @tavor. I know that now that I am using my Apple Watch, it appears to track everything I do!
I use a 'master' app I've used for years that captures the aggregates like daily weight, hours exercised/day, and distance in case of cycling. Since using Evernote, I use it for any 'routine' based exercise. I keep the workouts in an offline notebook for tablet use away from wifi. Each time I start a new cycle I create a new template(s). When I start the workout I duplicate the template/previous workout. When I get home I can use the create date/update date to capture the time for my master app. The templates are just simple tables with the exercise, weight, sets, reps.
I use a simple table. I enter the weight x reps for each day's exercise. (The D and E refers to warmups: StairMaster, elliptical, etc). Oh, and I insert rows at the top so that the most recent results are close to the column headings.
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A minimalist workout tracker for the gym. I actually made this for myself to track my weight lifting and cardio progress. There is space for both cardio and machine / lifting exercises on the tracker, but feel free to let me know if you have any ideas to improve it. For me, this minimalistic design is just perfect, because I only want to jot down the most important data points and not start a whole gym journal.
When you are lifting weights, you will do a certain number of repetitions a number of sets. E.g. you might want to do 3 15 lifts, that means you have 3 sets of 15 repetitions (of the elementary movement you are doing) each.
On my chart you can see, I started doing 4 sets on the horizontal leg press (first row) @ 15 reps each (how often the piece of metal has to go up and down per set) with a mass of 120 lbs. I endet up improving to 220 lbs within three months, which is pretty good.
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Steve and I have been consistently going to the gym three times a week to work out, which consists of biking to the gym (nice warmup), lifting weights, playing basketball (Steve) or shooting around/watching (me), and biking home (nice cooldown, and sometimes we stop off somewhere to go out to dinner). Last time, we played ping pong instead of basketball, which was very fun as well.
thanks, this is really useful. I was about to make somekind of program for myself instead of always having to remember what it was I did before and also being able to vary my workout.
So thanks a bunch.
These workout sheets are great, people really need to track their progress accurately using these to get the best results from their workouts,especially at the gym. This should ensure much better results are achieved quickly.
In a perfect world, your training regimen would change overtime so as to keep the body guessing and prevent overuse injuries. So over a year long period you could change your regimen from an endurance focus, to strength, to hypertrophy, to power. You could consider focusing each 3 month period on a certain theme, or change the theme every month (technically this is called a macrocycle, mesocycle, and microcycle periodization approach).
The most common way of creating a workout log is to have a single workout on one sheet. So for example, if you are doing a full body workout, than all the exercises, sets, reps, rest periods for just that workout is included in the sheet.
The downside of this template as you will learn from the next workout template is that each workout is on a single sheet. If you do a workout 4x, then you will have 4 different sheets, which can become annoying as you need to flip back and forth between the sheets to see how you are progressing.
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