I have started up a spreadsheet to track my workouts. Although I still use JEFIT it has been getting wonky and they only want to push people into monthly subscriptions.
Let’s face the fact we all need to workout every single day, in one way or another. Athletes work multiple times a day. Three times a week just doesn’t cut it.
Routines are setup with workout sessions that are grouped into a circuits. I prefer the term session rather than days and circuit rather than weeks, because sometimes I perform multiple sessions in a day and complete multiple circuits in a week. Most circuits will incrementally increase weight and decrease reps as you progress.
Some terms and conventions
The weight listed is your personal rep max (RM). So for that number of reps you should be struggling to make the last rep. For example 12, means 12RM and you should barely be able to crank out the 12th rep. Don’t worry too much about guessing the right weight, start light and add weight until failure. All of these numbers are your personal weights, don’t worry about anyone else’s.
1 in the weight column, means bodyweight, or an empty bar. I use the number one because zero messed up my calculations too much.
Rest is in seconds, 60 seconds 1 minute. A zero in the rest column means you move to the next exercise as fast as possible.
A note about adjusting weights and equipment between sets.
Should you make the adjustments after your lifts, but before your rest? Well, that depends on the goals of your workout, but generally, if you are going to build strength and muscle mass, adjust the weights first then start your rest timer. If you are shredding, conditioning or trying to lose weight, start your rest timer and then adjust the weights.
Strength-Mass > 60 seconds rest
Shredding-Weight Loss < 60 seconds rest
- AMRAP As many reps are possible
- RM rep max (RM). So for that number of reps you should be struggling to make the last rep. For example 12, means 12RM and you should barely be able to crank out the 12th rep.
Some personal idiosyncrasies
Weights I record are for the plates only not including the bar.
Dumbbells list the weight of a single dumbell only, regardless whether it’s a one or two arm lift.
1 lbs. weight means an empty bar or bodyweight.