Sarath WorkoutTracker

GoghUA's Workout Tracker
Feel free to redistribute this spreadsheet freely, just don't try to charge a
I would love to hear your comments, suggestions, or other feedb
GoghUA@yahoo.com
HOW TO USE THIS SPREADSHEET First, setup your exercises on the "Exercises" worksheet.
Column A contains the categories. If you would like to add additional categories, place them in the first empty row un All other columns contain the corresponding exercises. If you would like to add additional exercises, you will need to p
The above picture shows that column B is highlighted and the range name is (circled in red) "Chest". Therefore, to add additional "Chest" exercises, you would add the exercise to the first empty rown in column B. If you choose add additional categories (in column A) you will need to create a corresponding range of exercises.
To create an additional range, scroll to the first empty column on the Exercises tab and begin entering your exercises. Once you have entered your exercises, simply click the column letter (B in the above image) to highlight the entire col With the entire column highlighted, enter the range name in the white box above column A (in the above image, the r Note that your range name must match exactly the category name you entered in Column A Once you have setup your exercises, you are now ready to track your progress. Beginning with the worksheet titled "Week 1" you will find the following layout:
The first thing you should do is enter the week into cell B1. Now you are ready to enter your exercises for the day. Notice in the above image, cell A3 has the day. Each workshee Begin by clicking on cell A5. You will notice a drop down arrow displayed to the right of the cell, as seen in the below i
Click on this drop down arrow and a list of your categories will be displayed, as seen in the below image.
Select a category from the list. Once you have selected a category, move right one column to cell B5. Another drop down will be available in B5, this drop down will have a list of exercises from the category you just selec Now that you have selected your exercise, you are ready to enter your reps and weight.
Notice in the above image that there is a column for up to five sets plus an additional column for totals and notes. You will only need to enter values into the Rep and Weight sub columns for the Set 1 through Set 5 columns. Do not enter any data into the Total columns under each set or into any column on the Exercise Total heading as thes Feel free to enter whatever data you would like under the Notes column. Once you have entered all of your data, your row should look something like the following:
Notice that you are not required to enter data for all five sets. Now just continue this for each day of the week. Finally, the reason you are doing this, is to be able to track your progress. On the worksheet titled "Progress", you will find two drop down values to choose in cell B2 and cell B3. First, select a category in cell B2 and then select your exercise in cell B3.
Once you have selected an exercise, the data for all 12 weeks will be displayed to the right in a table format. Note that data not yet entered will be displayed as 0. In addition to the data being displayued in a table format, it will also be shown in three charts surrounding this data. Enjoy!
orkout Tracker
reely, just don't try to charge anyone for it.
ts, suggestions, or other feedback!
oo.com
hem in the first empty row under column A. al exercises, you will need to place them within the appropriate range.
ed) "Chest". mpty rown in column B. nding range of exercises.
begin entering your exercises. One exercise per row. age) to highlight the entire column. mn A (in the above image, the range has been named "Chest")
A3 has the day. Each worksheet has a section for each day of the week. the cell, as seen in the below image.
he below image.
om the category you just selected.
olumn for totals and notes. rough Set 5 columns. Exercise Total heading as these values will be calculated for you.
l B2 and cell B3.
ght in a table format.
charts surrounding this data.
Progress Report Category: Chest Exercise: Bench press
Set 1 Set 2 Set 3 Rep Weight Total Rep Weight Total Rep Weight Week1 0 0 0 0 0 0 0 0 Week2 0 0 0 0 0 0 0 0 Week3 0 0 0 0 0 0 0 0 Week4 0 0 0 0 0 0 0 0 Week5 0 0 0 0 0 0 0 0 Week6 0 0 0 0 0 0 0 0 Week7 0 0 0 0 0 0 0 0 Week8 0 0 0 0 0 0 0 0 Week9 0 0 0 0 0 0 0 0 Week10 0 0 0 0 0 0 0 0 Week11 0 0 0 0 0 0 0 0 Week12 0 0 0 0 0 0 0 0
1 1 1 1 1 1 0 0 0 0 0 0 0 0 0
Reps X Weight per set
Set 1 Total Set 2 Total Set 3 Total Set 4 Total Set 5 Total
Set 3
Set 4 Set 5 Total Total Rep Weight Total Rep Weight Total Rep Weight Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
1 1 1 1 1 1 0 0 0 0 0 0 0
Total Weight per w
1 1 1 1 Set 1 Total Set 2 Total Set 3 Total Set 4 Total Set 5 Total 0 0 0 0 1 1 0
Weight per set
0 0 0 0 0 0 0 0 0 0 0 0 Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10 Week11 Week12
l Weight per week
Set 1 Weight Set 2 Weight Set 3 Weight Set 4 Weight Set 5 Weight
Week of Monday Category Chest Choose One Choose One Choose One Choose One Choose One Choose One Choose One Tuesday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Wednesday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Thursday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 3 Rep
Exercise Bench press
SET 3 Rep
Exercise
SET 3 Rep
Exercise
SET 3 Rep
Exercise
Friday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Saturday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Sunday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One
Exercise
SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0
SET 3 Rep
SET 3 Rep
Exercise
SET 3 Rep
Exercise
SET 3 Weight Total 0 0 0 0 0 0 0 0 SET 3 Weight Total 0 0 0 0 0 0 0 0 SET 3 Weight Total 0 0 0 0 0 0 0 0 SET 3 Weight Total 0 0 0 0 0 0 0 0
SET 4 Rep Weight Total 0 0 0 0 0 0 0 0 SET 4 Rep Weight Total 0 0 0 0 0 0 0 0 SET 4 Rep Weight Total 0 0 0 0 0 0 0 0 SET 4 Rep Weight Total 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Exercise Total Weight Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Exercise Total Weight Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Exercise Total Weight Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Exercise Total Weight Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
SET 3 Weight Total 0 0 0 0 0 0 0 0 SET 3 Weight Total 0 0 0 0 0 0 0 0 SET 3 Weight Total 0 0 0 0 0 0 0 0
Exercise Total Rep Weight Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Exercise Total Rep Weight Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Exercise Total Rep Weight Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of Monday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Tuesday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Wednesday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Thursday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 3 Rep Weight
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0
Notes Start with 70 next time.
Start with 155 next time.
Notes
Notes
Notes
Notes
Notes
Notes
Week of Monday Category Chest Choose One Choose One Choose One Choose One Choose One Choose One Choose One Tuesday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Wednesday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One Thursday Category Choose One Choose One Choose One Choose One Choose One Choose One Choose One Choose One SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 1 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 2 Rep Weight Total 0 0 0 0 0 0 0 0 SET 3 Rep Weight
Exercise Bench press
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Exercise
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Exercise
SET 3 Rep Weight
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Rep 0 0 0 0 0 0 0 0
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Choose One Abs Back Biceps Calves Chest Hamstrings Quads Shoulders Triceps
Bench press Decline dench press Flat bench dumbbell flye Incline dumbbell press
Cable lateral raise Overhead barbell press Reverse pec-deck flye Upright row
Hack Squat Single-leg leg press (L) Single-leg leg press (R) Squat
Barbell hack squat Deadlift Good Morning
Machine low row One-Arm dumbbell row Seated cable row T-Bar row
Leg press calf raise Seated calf raise Standing calf raise
Close grip smith bench press Overhead cable rope extension Straight bar press down
Barbell curl Hammer curl Smith machine drag curl
Decline sit-up

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GoghUA's Workout Tracker

I would love to hear your comments, suggestions, or other feedb

reely, just don't try to charge anyone for it.

ts, suggestions, or other feedback!

ed) "Chest". mpty rown in column B. nding range of exercises.

om the category you just selected.

l B2 and cell B3.

ght in a table format.

charts surrounding this data.

Progress Report Category: Chest Exercise: Bench press

Reps X Weight per set

Total Weight per w

Weight per set

l Weight per week

Exercise Bench press

SET 3 Weight Total 0 0 0 0 0 0 0 0 SET 3 Weight Total 0 0 0 0 0 0 0 0 SET 3 Weight Total 0 0 0 0 0 0 0 0

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

Notes Start with 70 next time.

Start with 155 next time.

Exercise Bench press

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0 SET 3 Total 0 0 0 0 0 0 0 0

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight

SET 3 Rep Weight