These are some of the best workout logs thatyou can use in your daily training (all of them are free, downloadable and in excel format):
1 – Jason Beltz’s log
Download it here
Author’s Description
I’ve been meaning to make one of these for about a year now, and finally, while recovering from a shoulder injury, decided to go ahead and bite the bullet, and get it done. Every day, I use a paper notebook journal to document my daily workouts at my box. I wanted something that I had access to 24/7, so I knew I needed a way to do it digitally. I used the WOD app for my iPhone for almost a year, and while that was nice, I didn’t like the fact that I couldn’t export the data, for use when the app was no longer supported, or I got another phone, and I also grew tired of entering such data on my phone. I also did not want to log my daily workouts for this project, only personal records, as that is about all I want to spend updating it, in other words, not on a daily basis.
So, this is what I came up with. It is not comprehensive at all, but is easily added to, if you know your basic Excel commands, mostly just INSERT row, and then copy any formulas to add lifts, WODs, cardio, etc. I have this on my DropBox account, and I don’t plan on doing versions, I just update it once in a while, when I decide to add to my own, personal copy of the spreadsheet, I will copy it over to this public one. So it’s kind of a living copy. You can feel free to just download it, and use/change it any way you want, check for updates, and you can copy those into your own personal copy if you wish, it’s up to you.
Be sure and read the instruction sheet, the first tab at the bottom, to get familiar with it, and to enter your personal information. I have attached a few screenshots so you can see what you are getting for free.
Contents
– Instructions
– Stat sheet
– Wods
– Wod desciptions
– Weightlifting
– Strength Training
– Gymnastics
– Monostructural
– Calculator
– Body composition
– Pro Athlete stats
Screenshots
More info
http://board.crossfit.com/showthread.php?t=71000
2 – Motopsyko32’s log
Download it here
http://forum.bodybuilding.com/attachment.php?attachmentid=6542591&d=1389568089
Author’s description
Here is my Shortcut To Size spreadsheet. Download and edit it as you’d like.
NOTE: on MACHINE CRUNCH I wrote Machine/Cable Crunch in case your gym doesn’t have a crunch machine…
If you have training partners doing this with you, insert a row next to “weight” so they can log their weight used as well.
Note the tabs on the bottom as well.
Contents
Phase 1 to Phase 3- Each phase has different weeks, with different workouts
Screenshots
More info
http://forum.bodybuilding.com/showthread.php?t=159478171
3 – Jim Wendlers’s workout log (by Violentzen)
Download it here
Author’s description
- Train 3-4 days per week
- One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press.
- Each training cycle lasts 4 weeks.
- The first week you will do 3 sets of 5 reps (3×5).
- The second week you will do 3 sets of 3 reps (3×3).
- The third week you will do 1 set of 5 reps,1 set of 3 reps and 1 set of 1 rep (5/3/1).
- The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.
- After the fourth week, you begin again with 3 sets of 5 reps.
- Each week and each set has a percentage to follow, so you won’t be guessing what to do anymore.
Contents
This is based on a 4 day split with 2 “off” days where you perform any other assistance work you’d like. These “off” days are not required but I like to use them for “play days”, GPP, conditioning, etc…
Off Days: I left what I started with in the off day fields as an example. You can do conditioning or whatever. I don’t think there’s any really correct way to have your “off” day, just don’t overdo it! (Do what works best for you and start out with something simple)
–> The 4 day split will print on 1 page (Off days will print on a separate page. It will not print your maxes. How often do you really need to reference your max in the gym? Me, never, so feel free to change the print area if you want.
Screenshots
More info
http://violentzen.com/training/strength-training/jim-wendler-5-3-1-workout-spreadsheet-workout-info/
4 – Myexceltemplates’ Log
Download it here
http://myexceltemplates.com/wp-content/uploads/2015/10/Fitness-Plan-Workbook.xlsx
Author’s description
The Fitness Plan Workbook is one of the fastest and easiest ways to monitor your workout. Just enter your goals and current weight information and the Fitness Plan calculates your progress to keep you motivated to continue your exercises. The first week of starting a new workout regimen is always the hardest. Your body is not used to working out different muscle groups for a prolonged period of time. The Workbook pushes you to complete that tough week and continue on with the next!
Contents
- Includes a side column to display your progress
- Easily customizable for your workout routine
- Tracks up to 5 days on a single tab
Screenshots
More info
http://myexceltemplates.com/fitness-plan-workbook/
5 – Myexceltemplates’ Log (weight lift tracker)
Download it here
http://myexceltemplates.com/wp-content/uploads/2015/09/weight-lift-tracker.xls
Author’s description
The template allows you to customize your unique weight and workout. Simply fill out the section highlighted in blue on the first tab, then scroll down to the bottom of the page to click on the “All done, take me to my schedule” button which will take you to your workout log located in the second tab. This will display a list of your previous cycles and how much weight you lifted before.
The information you fill out on the first page will change the formatting of your daily weight lifting cycle, so you can choose pounds, kilograms, or any unit of measure.
Finally, the “Stats” tab will keep you updated on a monthly basis, represented by a graph for each workout that you input.
Contents
By monitoring the increase of your weight lifting, you can see factors that are contributing to your gains, and areas that may need more focus. This is the fastest and most effective way to increase the amount of weight you lift for your workout. After a few weeks, it’s hard to keep track of what areas need more focus, luckily the weight lift tracker is here to make life easy and get you on your way to your target goal.
Screenshots
More info
http://myexceltemplates.com/weight-lift-tracker-template/
6 – Daniel Frankel’s log
Download it here
http://board.crossfit.com/attachment.php?attachmentid=7645&d=1299478571
Author’s description
There is a page for PR’s, and some other WODs i have done over the past couple of months (i kept the rating of them in order for people to have a sense of how hard it was)
FT = For time, in case anyone is curious.
Lastly, “The Chihuahua”. Before I receive criticism about it being too long, and whatnot, it was an end of the school year workout i had created for our crossfit group to do, and so I pretty much doubled the murphy, and added a little bit.
Contents
– The Heroes
– Mx Lifts&PBs
– My wods
– School wods
– Other wods
– Wods for Dad
Screenshots
More info
http://board.crossfit.com/showthread.php?t=65566
7- Digitalcitizen’s Log
Download it here
Blank Run Log Excel 2010 version
Author’s description
While the focus is on running, there is room for other exercises and things you might want to track, like sleep, injuries, supplements, heart rate averages and maximums, etc. There is a race predictor using Jack Daniels’ running formula, with a short, simplified, but effective and practical explanation on how to use it. There is a calculator to determine any of time, distance or pace you need to run if you know 2 of the 3 variables. There is also a routes table to help calculate routes you take that are not your normal ones, but piece together bits of various routes you have ran.
When you first open the file, it will open to the SETUP worksheet. You need to follow the instructions here first before you can do anything if you want things to work properly. You can go back here to set up more information as you determine it. After this, wherever you close the file after you use it, is where it will open up the next time you use it.
Contents
– Data
– Summary
– Calculator
– Routes
– Predictor
– Races
– Distance
– Pace
– Time
– Runs
– Weight
– Workout
– Run by days
– Setup
Screenshots
More info
http://digitalcitizen.ca/2011/01/05/advanced-excel-running-log/
8 – Edina Sports’ Log
Download it here
Author’s description
The trainees are divided by their graduating class. A blank copy of the training log is also on each class’s page. There is an entry for each trainee ad a copy of his/her own training log is attached. These need to be downloaded by clicking on the link and saving it to a local hard drive. Updates can be made and saved. At least weekly, the spreadsheet should be uploaded again to replace the existing one with your more current copy. NOTE: Enable the macros if prompted. The macros help automate several features within the spreadsheet. When saving it on your hard disk, if you use Excel 2007 or above, save the file as a type Excel Workbook with Macros.
Training Log – Used by each trainee to log activity. Name the file like the following: Training Log_Last Name, First Name. These files will all be put in the same file folder so their names must be unique. There are specific instructions on the tab called ‘Instructions’. You will enter data on the tab ‘Individual Sheet’. There are graphs available to show progress on the tab ‘Individual Graphs’.
Contents
– Instructions
– Individual sheets
– Graphs
– Group sheet
– Schwartz-Malone formula
– Male Tables
– Female Table
Screenshots
More info
http://www.edinasports.org/page/show/296609-training-logs
9 – The Diet and Exercise Journal Template
Download it here
You can download your free Diet and Exercise Journal Template for Excel 2013 at Office.com.
Author’s description
The Diet and Exercise Journal Template is a free Excel template that allows you to set your weight loss goal. In every endeavor, as well as in dieting and exercise, it is important to have a clear goal in mind. You have to focus on that goal so you will not get sidetracked or easily demotivated.
Aside from setting your weight loss goal, the Diet and Exercise Journal Template also allows you to log your daily food and exercise data, and watch the charts update to show your progress. The template can be modified to easily input all your information and it is linked to a live Dietary Analysis chart and an Exercise Analysis chart so you can monitor your progress at a glance.
Contents
There are three tabs: Goals, Diet and Exercise. The Goal tab is where you set your weight loss and exercise goal. Here, you can input your “Start” and “End” Weights and see if you have achieved that within the End Date that you have set for yourself. There are also Goal Loss, Day to Lose and Loss per Day boxes that automatically updates as you go along your diet and exercise plan.
Screenshots
More info
10 – Worcester Triathlon club’s log
Download it here
Author’s description
Thanks to Neil Wicks for locating this spreadsheet log useful for planning and tracking training. It should be fairly self explanatory and Neil has generously left some of his own data in there as a guide.
Followers of Joe Friel’s highly rated Triathlete’s Training Bible should find this spreadsheet useful for season planning. It includes an annual training plan template, look-up tables for annual hours, weekly hours, heart rate zones and summaries of training sessions for different sports and efforts.
Contents
– Season
– Notes
– Races
– Summary
Screenshots
More info
http://www.worcestertriclub.co.uk/training/training-tools/
11 – ExRx’s Log
Download it here
Author’s description
- Ideal for beginners, those starting back after a long layoff, or those who only have time to weight train 2 to 3 non-consecutive workouts per week.
- Select one exercise per each muscle group
- Designing full body workout
- Change exercises every one to two months
- Italicized muscles are optional
- Omit exercise selection for italicized muscles for very deconditioned individuals or those wanting a very short workout.
- Select a direct lower back exercise, only if the lower back has not already been involved during the quad/glute or hamstring exercise selection.
- Use the blank field to record other information
- Apparatus (e.g.: Barbell, Dumbbell, Smith, Lever, Cable, Assisted, Weighted, etc.)
- Machine manufacturer (e.g.: Cybex, Nautilus, Universal, etc.)
- Setting (e.g.: seat, pad, peg, angle, etc.)
- Other notes (e.g.: special rep range exclusive to that exercise, exercise tips, etc.
- Fourth exercise optional (e.g., under Quad/Glute write Dumbbell Step-up)
- Upper and lower body exercises are indicated with a “U” and “L” respectively.
- Cardio and flexibility training can be accessed by clicking on the second tab.
- Layout is oversized to accommodate those printers with a larger print area.
- Select print set-up to decrease margins and to select the landscape print orientation
Contents
– Weights
– Cardio & Flexibility
Screenshots
More info
http://www.exrx.net/WeightTraining/WorkoutLogs.html
13 – Youcandomore’s Log
Download it here
Author’s description
There are really three steps in using the Excel Workbook. The first step is setting up the workbook for each of the classes (or groups or teams) you will be training. The following video is a tutorial on how to set up your workbook for each class.
Contents
A tab for each student
Screenshots
More info
http://youcandomore.net/2013/04/13/the-excel-workout-workbook/
13 – Final notes:Do you want to include your own downloadable log?
Leave me a comment with log’s details