To track your weekly weightlifting stats effectively, here’s a simple and consistent format you can follow. You can copy and update this each week:
Week of [Date]
1. Workout Days:
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Monday: [Muscle Group / Workout Name]
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Tuesday: [Muscle Group / Workout Name]
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Wednesday: [Rest / Workout]
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…continue for the week
2. Exercises & Stats:
Example format: Exercise – Weight x Reps x Sets
Monday – Chest & Triceps
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Bench Press – 185 lbs x 5 x 3
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Incline Dumbbell Press – 60 lbs x 10 x 3
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Tricep Dips – Bodyweight x 12 x 3
Tuesday – Back & Biceps
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Deadlift – 275 lbs x 5 x 3
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Barbell Row – 135 lbs x 8 x 3
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Hammer Curl – 30 lbs x 12 x 3
(Repeat format for each training day.)
3. Progress Markers:
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Total Volume Lifted (optional): Add total weight x reps x sets per lift
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Personal Records (PRs) this week:
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e.g., Deadlift 1RM increased to 315 lbs
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4. Notes:
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Energy levels, sleep quality, diet notes
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Any pain or injury
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Mental focus and motivation
Would you like a template in table format or need help automating this with a spreadsheet or app?