APPENDIX: TRACKING FORMS & TEMPLATES
Appendix B
Workout Training Log
Sleep quality (1–10): _______ Body weight: _______ kg Energy (1–10): _______
Date: _____________ Session #: _______ Split / Day: _______________________
Pre-workout status:
Warm-up completed: ☐ Yes ☐ No Duration: _______ min
EXERCISE LOG
| # | Exercise | Sets | Reps Target | Set 1 | Set 2 | Set 3 | Set 4 | Rest (sec) | Notes |
|---|---|---|---|---|---|---|---|---|---|
| 1 | kg × reps | kg × reps | kg × reps | kg × reps | |||||
| 2 | kg × reps | kg × reps | kg × reps | kg × reps | |||||
| 3 | kg × reps | kg × reps | kg × reps | kg × reps | |||||
| 4 | kg × reps | kg × reps | kg × reps | kg × reps | |||||
| 5 | kg × reps | kg × reps | kg × reps | kg × reps | |||||
| 6 | kg × reps | kg × reps | kg × reps | kg × reps | |||||
| 7 | kg × reps | kg × reps | kg × reps | kg × reps | |||||
| 8 | kg × reps | kg × reps | kg × reps | kg × reps |
Cardio / Conditioning:
| Type | Duration | Intensity / HR | Distance / Steps | Incline |
|---|---|---|---|---|
Post-workout: Session duration: _______ min Post-workout protein consumed: ☐ Yes ☐ No Amount: _______ g
Session RPE (Rate of Perceived Exertion, 1–10): _______
What went well:
What to improve / adjust next session: