Steve and I have been consistently going to the gym three times a week to work out, which consists of biking to the gym (nice warmup), lifting weights, playing basketball (Steve) or shooting around/watching (me), and biking home (nice cooldown, and sometimes we stop off somewhere to go out to dinner). Last time, we played ping pong instead of basketball, which was very fun as well.
We’ve gotten into a nice weekly routine:
- Mondays: Arm and shoulder exercises
- Thursdays: Chest and back exercises
- Saturday: Legs
Although I’m not strong enough to spot Steve, we enjoy working out together (and Steve just does safer, lower weights at more reps), taking turns on various pieces of equipment and chatting.
At one of our old gyms, they offered free ugly forms that you could use to track your weight training routine, which were useful to track your progress as well as remember how much weight you were using on various exercises. Since I am now an officially acclaimed “form productivista” (thanks, Dave!), Steve asked me to make a form for us to use at our new gym. Here is what part of it looks like, filled-in:
This is actually version 4, after many various tweaks. I originally had blank columns, and Steve asked for labels, so I added faint letters that you can write over: “S R W” for “sets, repetitions, and weight.” Then I realized I had to change it to “W / W / W” because sometimes Steve changes the weight he uses. Then I got rid of the “S” because it was repetitious. Then I changed the spacing of the letters. Thank goodness for Illustrator’s Transform and Distort feature, which made most of those changes painless!
My personal version has the exercises listed out, but I’ve created a blank fill-out version for public consumption.
- Weight Training Workout Sheet – weight-training-worksheet.pdf (doh! ran out of box.net bandwidth so back to my original server link. Anyone interested in helping to mirror this link, please contact me!)
The PDF is editable in Illustrator, if you’re the kind of person that likes to customize things.
- Update 9/26/07: See v2!
This work is licensed under a Creative Commons Attribution-Noncommercial-Share Alike 3.0 License.
Usage example and notes
Take a look at my sample screenshot above.
The PDF has two pages — one with boy-friendly colors and one with girl-friendly colors. I print this onto a two-sided sheet of paper for an ultimate couples’ workout tracking sheet – one piece of paper for two people, and instead of having our names at the top, we can quickly tell by looking at the colors which side we should be filling out. Of course, if you’re single (and care about having gender-appropriate colors), you can print out just one of the pages onto a two-sided sheet to help conserve paper.
Since Steve and I split out the various body groups into different workout days, each column represents a week’s worth of workouts, so I put the three dates in the top tab. If you’re into circuit training instead, each column might represent a day’s worth of workouts. It’s up to you.
We purposefully don’t have abs listed on this sheet, because we do situps and various abdominal exercises every time. If that really bothers you, you can add it yourself!
If you find this useful, or if you have suggestions, I’d love to hear about it. Please leave a comment!
Update 8/23: Several people have suggested customizations that might be useful to a larger audience. I’m taking these all under consideration and will look seriously into putting out some different versions after I move this weekend (and get unpacked, etc.). If you are more of a personal-customization type of person, but don’t have Adobe Illustrator, let me know. You can hire me to make some quick customizations or we can work out some kind of trade. Maybe something that involves yummy food.