APPENDIX: TRACKING FORMS & TEMPLATES
Appendix I
12-Week Transformation Progress Summary
Best achievement this block:
Complete at the end of each 12-week training block. This becomes your most valuable long-term data asset.
Block #: _______ Start Date: _____________ End Date: _____________
BODY COMPOSITION
| Metric | Week 1 | Week 4 | Week 8 | Week 12 | Total change |
|---|---|---|---|---|---|
| Body weight (kg) | |||||
| Waist (cm) | |||||
| Hip (cm) | |||||
| Arm (cm) | |||||
| Thigh (cm) |
PERFORMANCE BENCHMARKS
| Lift / Activity | Week 1 | Week 12 | Change |
|---|---|---|---|
| Squat (kg × reps) | |||
| Deadlift (kg × reps) | |||
| Bench press (kg × reps) | |||
| Pull-ups / rows (kg × reps) | |||
| 1-km walk/run time | |||
| Avg daily steps | |||
| Resting heart rate |
BIOMARKER COMPARISON (if tested)
| Biomarker | Start of block | End of block | Change |
|---|---|---|---|
| HbA1c | |||
| Fasting glucose | |||
| LDL-C | |||
| Triglycerides | |||
| hs-CRP | |||
| Vitamin D |
QUALITATIVE REVIEW
Biggest challenge overcome:
Habit that made the most difference:
What I would do differently:
NEXT BLOCK GOALS:
| Goal type | Specific target | Deadline |
|---|---|---|
| Body composition | Week 12 | |
| Performance | Week 12 | |
| Biomarker | Week 12 | |
| Habit / behavior | Ongoing |