Weight Training Log

Easily Track Your Weightlifting

Workouts From Week-To-Week
Using The Workout Log

The single most important tool when it comes to stimulating muscle growth, fat
loss and strength gains from week to week is a workout logbook.

Regardless of what type of workout plan you are currently using, whether it’s a
HIT program, high volume program or something in between, the ultimate
deciding factor for making steady increases in muscle size is making steady
increases in the amount of weight you are able to safely handle on all of your
exercises.

In order to accomplish this as quickly and efficiently as possible, you absolutely

must keep a written record of every single workout that you perform and then
strive to improve on those numbers from week to week.

The workout log sheets below will allow you to track:

 Date & muscle groups trained

 Time & mood prior to workout
 Exercises performed
 Sets performed
 Weight used and reps executed
 Additional notes about each workout

Simply print off as many sheets as you need at a time, place them in a 3-ring
binder and you’ll be all set. (Click “file”, then “print”, then enter page number
“3”, and type in the number of copies you’d like)

(You can find a sample workout logsheet on page 4)

 Weight Training Workout Log
Day:
Date:
Time:
Muscle Groups:
Weight:
Mood:

WORKOUT

Exercise Set#1 Set#2 Set#3 Set#4 Set#5

W R W R W R W R W R
1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
15)

Workout Length: ________________

Notes
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 Weight Training Workout Log - EXAMPLE
Day: Monday
Date: Oct 15, 2013
Time: 6:30pm
Muscle Groups: Chest/Shoulders/Triceps
Weight: 195 lbs.
Mood: Pumped & Motivated

WORKOUT

Exercise Set#1 Set#2 Set#3 Set#4 Set#5

W R W R W R W R W R
1) Incline DB Press 85’s 7 85’s 5
2) Wide-Grip Dips 45 9 45 7
3) Flat DB Press 75’s 6 70’s 6
4) Seated DB Press 65’s 8 65’s 7
5) DB Side Laterals 35’s 11 35’s 9
6) Tricep Pushdowns 90 7 90 6
7) Skull Crushers 85 6 80 7
8)
9)
10)
11)
12)
13)
14)
15)

Workout Length: 55 minutes

Notes

A very well executed workout overall. Felt motivated and ready all the way through and saw
awesome progress this week. Move up to 90 pound dumbbells next week and shoot for 6 solid
reps on the incline press. Increase dips by 10 pounds and shoot for 6 or 7 good reps. Try not
to use so much back momentum on dumbbell side laterals. A little bit of momentum is okay but
try to decrease it a bit next week. Also try the bent-bar handle for tricep pushdowns next week
as the straight bar is causing a bit of pain in the wrists. All in all a great session.
- End Of Workout Logbook -