Important Update: 8th Jan 2010 – You can now download the latest state-of-the-art "Body Transformation Tracker" Software completely free of charge – this can be used in conjunction with the blank weight lifting chart to track your progress over time (as full reporting and charting is provided in the software).
The software is free to download AND use, there is no catch whatsoever! For full details on this amazing software click the link below.
If you go to the gym and perform your weight training sessions without recording your routines in a blank weight lifting chart, then how can you improve the next time you go?
This website is all about helping people to add lean muscle mass, so I'll be writing free workout plans, exercise log sheets, and even fitness tracking software and giving them away for free. This page contains a link to my free downloadable blank weight lifting chart.
Whenever I go to the gym for a weight training session I take a blank weight lifting program chart with me, along with my previous session's workout log. This saves me time as I will always know exactly what weight to load onto the machines and which exercises I'm going to perform.
Most importantly I will know exactly what I need to do to beat my last week's achievement. This could be as simple as adding 2 more pounds to my squats, or doing 1 or 2 more reps on my last set.
Either way, a small improvement each week over time will increase my muscle strength and lean muscle mass. I store each workout log in a file, but you could record the information onto your computer as well.
I actually enter my training information onto my laptop as I have designed several spreadsheets that chart my progress and help me reach my goals (you can now get these free workout plan spreadsheets by clicking here).
How to use my weight lifting chart
For each training session you enter today's date and record the amount of time you spent doing your routine. By recording your weight training session time you can aim to train faster and more intensely next time, if you wish.
For every set of each exercise you perform you want to record:
- Muscle Group – Back, Shoulders, Chest, Abs, biceps, triceps, quads, hamstrings, calfs.
- Exercise – Here you record each exercise, for example squats, bench press, shoulder press, etc.
- Reps – Record how many reps of each exercise you've done.
- Rest – How long you have rested between each set in minutes.
- Weight – In pounds (or kilos if you prefer) record how much weight you lifted.
- Intensity – Rate yourself out of ten for how intense a particular exercise was.
For example, on my first set I usually do 12 reps at a comfortable weight so I'd rate this around 5-6. However, on my last set I want to train to exhaustion where I struggle to managed 8 or 9. I would normally rate my last set between 8 and 10 depending on the effort I put in.
If you want to make any adjustments to your routine next time, use the notes section as the bottom of the page so you will remember next time.
Finally, rate your entire routine out of 10. I base this in on whether or not I've beaten last week's training session. A 10 out of 10 would be when I've beaten every exercise from the previous week.
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You are free to give this away and use as you please, as long as you don't change it, claim it as or own, or remove the URL at the top of the page. I like to listen to people's feedback, so if you have any suggestions or improvements then please let me know and I will do my best to update and release better versions in the future.