Workout Log
I. General Workout Information
Date and Time
Workout Duration:
Location:
Overall Feeling/Energy Level Before Workout (1=Very Low, 10=Very High):
Overall Feeling/Energy Level After Workout (1=Very Low, 10=Very High):
Notes/Comments (e.g., How you felt, anything unusual, etc.):
II. Strength Training
Exercise Name:
Sets:
Reps:
Weight/Resistance:
Rest Time Between Sets:
Form Notes:
Muscle Groups Targeted:
Did you reach failure?
Rate the difficulty of the exercise (1=Very Easy, 10=Very Difficult):
III. Cardio
Activity:
Distance:
Time:
Speed/Pace:
Heart Rate (Average/Max):
Incline/Resistance:
Calories Burned:
How did you feel during the cardio?
IV. HIIT (High-Intensity Interval Training)
Exercise Name:
Work Interval Time:
Rest Interval Time:
Number of Rounds:
Overall Work Time:
Intensity Level (1=Very Low Intensity, 10=Very High Intensity):
Heart Rate (Average/Max):
V. Flexibility/Mobility
Type of Activity:
Duration:
Specific Stretches/Poses:
Areas of Focus:
How flexible do you feel after the session (1=Not flexible at all, 10=Extremely flexible):
VI. Nutrition/Hydration
Water Intake (Before):
Water Intake (During):
Water Intake (After):
Pre-Workout Meal/Snack:
Post-Workout Meal/Snack:
Did you take any supplements, and what are they?
VII. Sleep
Hours of Sleep Last Night:
Quality of Sleep (1=Very Poor, 5=Very Good)
VIII. Progress Tracking
Weight:
Measurements:
Personal Records (PRs) Achieved:
How do you feel your progress is going, and why?
What are your goals for the next workout?
IX. Mental/Emotional
How did this workout impact your mood, and why?
Did you feel any stress during or after the workout, and why?
Did you feel motivated during the workout, and why?
Form Template Instructions
Form Template Instructions
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Strengths:
Holistic Approach:
- It goes beyond just tracking exercises. It includes sections on nutrition, sleep, mental/emotional state, and progress tracking, recognizing that fitness is a multifaceted endeavor.
Detailed Exercise Tracking:
- The strength training, cardio, and HIIT sections are well-structured, allowing for detailed recording of sets, reps, weights, distances, times, and intensity.
Subjective and Objective Data:
- It incorporates both objective data (e.g., weights, times, heart rate) and subjective data (e.g., feelings, energy levels, perceived difficulty). This provides a more complete picture of your workouts.
Progress Monitoring:
- The progress tracking section allows you to monitor changes in weight, measurements, and personal records, helping you stay motivated and see your improvements.
Flexibility and Mobility:
- It is very good that this form includes a section dedicated to flexibility and mobility. Many workout logs neglect this important aspect of fitness.
Mental and Emotional awareness:
- By adding the Mental/Emotional section, the form encourages the user to be mindful of how exercise affects their mood and stress levels.
To configure an element, select it on the form.