Workout Log
Lifters and runners
Lifters and runners: log sessions, exercises and sets, with totals and personal bests.
Use this templateWorkout Log
Log each session, add the sets, and let the totals build up. Personal bests show on every exercise.
Recent workouts
| Workout | Date | Completed on | Type | Duration (min) | Effort (1-10) | Completed |
|---|---|---|---|---|---|---|
| Pull day | Oct 24, 2026 | — | 55 | — | No | |
| Long run | Oct 22, 2026 | — | 50 | — | No | |
| Push day, volume focus | Oct 20, 2026 | — | 55 | — | No | |
| Mobility reset | Oct 19, 2026 | — | 30 | — | No | |
| Mobility and core | Oct 18, 2026 | Oct 18, 2026 | 35 | 3 | Yes | |
| Pull day, higher reps | Oct 16, 2026 | Oct 16, 2026 | 57 | 7 | Yes | |
| Intervals on the rower | Oct 14, 2026 | Oct 14, 2026 | 30 | 9 | Yes | |
| Push day, heavier | Oct 12, 2026 | Oct 12, 2026 | 60 | 7 | Yes |
Training load
| Workout | Date | Completed on | Type | Duration (min) | Effort (1-10) | Completed |
|---|---|---|---|---|---|---|
| Pull day | Oct 24, 2026 | — | 55 | — | No | |
| Long run | Oct 22, 2026 | — | 50 | — | No | |
| Push day, volume focus | Oct 20, 2026 | — | 55 | — | No | |
| Mobility reset | Oct 19, 2026 | — | 30 | — | No | |
| Mobility and core | Oct 18, 2026 | Oct 18, 2026 | 35 | 3 | Yes | |
| Pull day, higher reps | Oct 16, 2026 | Oct 16, 2026 | 57 | 7 | Yes | |
| Intervals on the rower | Oct 14, 2026 | Oct 14, 2026 | 30 | 9 | Yes | |
| Push day, heavier | Oct 12, 2026 | Oct 12, 2026 | 60 | 7 | Yes |
Exercise library
| Exercise | Muscle group | Equipment | Type | Form cue | Learned |
|---|---|---|---|---|---|
| Back squat | Knees track over toes | Sep 9, 2026 | |||
| Bench press | Shoulder blades pinched | Aug 3, 2026 | |||
| Deadlift | Push the floor away | Jun 27, 2026 | |||
| Overhead press | Ribs down, glutes tight | May 21, 2026 | |||
| Pull-up | Full hang at the bottom | Apr 14, 2026 | |||
| Dumbbell row | Elbow to the hip | Mar 8, 2026 | |||
| Walking lunge | Long stride, upright torso | Jan 30, 2026 | |||
| Easy run | Nose-breathing pace | Dec 24, 2025 |
Sets logged
| Set | Workout | Exercise | Set number | Reps | Weight (lb) |
|---|---|---|---|---|---|
| Bench press, set A of workout w1 | Push day | Bench press | 1 | 10 | 135 |
| Bench press, set B of workout w1 | Push day | Bench press | 2 | 8 | 155 |
| Bench press, set C of workout w1 | Push day | Bench press | 3 | 6 | 165 |
| Bench press, set D of workout w1 | Push day | Bench press | 4 | 5 | 165 |
| Overhead press, set A of workout w1 | Push day | Overhead press | 1 | 10 | 75 |
| Overhead press, set B of workout w1 | Push day | Overhead press | 2 | 8 | 85 |
| Overhead press, set C of workout w1 | Push day | Overhead press | 3 | 7 | 85 |
| Deadlift, set A of workout w2 | Pull day | Deadlift | 1 | 8 | 185 |
Body metrics
| Check-in | Date | Body weight (lb) | Body fat (%) | Notes | Logged at |
|---|---|---|---|---|---|
| Weigh-in after pull day | Oct 18, 2026 | 180.1 | 18 | Fasted, morning | — |
| Weigh-in after the heavy squat day | Oct 5, 2026 | 180.8 | 18.4 | Evening | — |
| Weigh-in after a long run | Sep 21, 2026 | 181.5 | 18.7 | Fasted, morning | — |
| Weigh-in after the deload | Sep 7, 2026 | 182.9 | 19.1 | Post-run | — |
| Weigh-in after training week one | Aug 24, 2026 | 183.2 | 19.4 | After coffee | — |
| Weigh-in after a rest week | Aug 10, 2026 | 184.6 | 19.8 | Fasted, morning | — |
Routines
Progress notes
Reusable layouts to copy into a new workout.
Pick a routine, start a new workout from the template, and log each set. The numbers below are examples, not prescriptions.
Push
Bench press, 4 sets of 6 to 10
Overhead press, 3 sets of 8
Triceps and core finisher
Pull
Deadlift, 3 heavy sets
Pull-ups, 3 sets to near failure
Dumbbell row, 3 sets of 10
Legs
Back squat, 4 sets
Walking lunge, 2 sets of 12
Mobility to finish
How to scale a routine
Too easy for three sessions in a row: add a set or a few pounds.
Too hard to finish: drop a set, keep the movements.
Short on time: do the first two exercises and the mobility finish.
Review once a month.
Look at the Heaviest set column on Exercises and the volume per workout. Progress rarely moves in a straight line; compare months, not days.
Which lifts moved up?
Where did effort stay high with no gain?
Is recovery keeping up?
What is the one focus for next month?
| Exercise | Muscle group | Equipment | Type | Form cue | Learned |
|---|---|---|---|---|---|
| Back squat | Knees track over toes | Sep 9, 2026 | |||
| Bench press | Shoulder blades pinched | Aug 3, 2026 | |||
| Deadlift | Push the floor away | Jun 27, 2026 |
| Workout | Date | Completed on | Type | Duration (min) | Effort (1-10) | Completed |
|---|---|---|---|---|---|---|
| Pull day | Oct 24, 2026 | — | 55 | — | No | |
| Long run | Oct 22, 2026 | — | 50 | — | No | |
| Push day, volume focus | Oct 20, 2026 | — | 55 | — | No |
A sample monthly note
Bench press heaviest set up 10 lb. Leg day effort stayed at 9 with no gain: add a rest day before it. Next month: two mobility sessions, keep the long run on weekends.
What's inside
4 tables · 12 views · 1 form · 1 row action · 1 agent3 pages
- Workout Log
- Routines
- Progress notes
4 tables
- Exercises2 views · 12 sample rows
- Workouts7 views · 12 sample rows
- Sets1 view · 27 sample rows
- Body metrics2 views · 6 sample rows
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