The first step is to make a sheet with a 3X3 or 4X4 grid.
Instead of making lots of little boxes this sheet just has 9 or 12 big squares that are about 2 inches square.
Each square is for one single exercise.
So you would label the top of each box with the name of the exercise (squats) and maybe any little details you want to throw in, like if you were doing slow reps or something.
You don't have to fill in all of the boxes.
You can fill in just 6-7 boxes and have a single workout routine or you can make each row a day of the week for the exercises you use that day.
The next step is to simply go through a workout and instead of writing down what you did for every set, you just write down the weight you used and how many reps you got.
For example you could say Squats: 90/12 110/8 and so on.
The key is to write down just the weight and reps used.
If you do a set that uses less weight or reps don't write it down.
Only the optimal numbers are what we are working with.
Now to see progress you simply work to bring any of those numbers up in your next workout.
One more rep on the 90# set? Maybe go for 115 pounds? With this log you only write down when there is a change in weight or reps rather than writing down the same numbers over and over.
With the goal to change your numbers in some way each workout you are all but assured progress in your workout and your body.
Also: I recommend using a pencil instead of a pen so you can erase the numbers rather than scratch them out and making the log messy.
Instead of making lots of little boxes this sheet just has 9 or 12 big squares that are about 2 inches square.
Each square is for one single exercise.
So you would label the top of each box with the name of the exercise (squats) and maybe any little details you want to throw in, like if you were doing slow reps or something.
You don't have to fill in all of the boxes.
You can fill in just 6-7 boxes and have a single workout routine or you can make each row a day of the week for the exercises you use that day.
The next step is to simply go through a workout and instead of writing down what you did for every set, you just write down the weight you used and how many reps you got.
For example you could say Squats: 90/12 110/8 and so on.
The key is to write down just the weight and reps used.
If you do a set that uses less weight or reps don't write it down.
Only the optimal numbers are what we are working with.
Now to see progress you simply work to bring any of those numbers up in your next workout.
One more rep on the 90# set? Maybe go for 115 pounds? With this log you only write down when there is a change in weight or reps rather than writing down the same numbers over and over.
With the goal to change your numbers in some way each workout you are all but assured progress in your workout and your body.
Also: I recommend using a pencil instead of a pen so you can erase the numbers rather than scratch them out and making the log messy.