weight trainer ods

GoghUA's Workout TrackerFeel free to redistribute this spreadsheet freely, just don't try to charge anyone for it.

I would love to hear your comments, suggestions, or other feedback!

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 under column A.All other columns contain the corresponding exercises. If you would like to add additional exercises, you will need to place them within the appropriate range.

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.

GoghUA@yahoo.com

To create an additional range, scroll to the first empty column on the Exercises tab and begin entering your exercises. One exercise per row.Once you have entered your exercises, simply click the column letter (B in the above image) to highlight the entire column.With the entire column highlighted, enter the range name in the white box above column A (in the above image, the range has been named "Chest")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 worksheet has a section for each day of the week.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 image.

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 selected.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 these values will be calculated for you.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!

GoghUA's Workout TrackerFeel free to redistribute this spreadsheet freely, just don't try to charge anyone for it.

I would love to hear your comments, suggestions, or other feedback!

Column A contains the categories. If you would like to add additional categories, place them in the first empty row under column A.All other columns contain the corresponding exercises. If you would like to add additional exercises, you will need to place them within the appropriate range.

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.

GoghUA@yahoo.com

To create an additional range, scroll to the first empty column on the Exercises tab and begin entering your exercises. One exercise per row.Once you have entered your exercises, simply click the column letter (B in the above image) to highlight the entire column.With the entire column highlighted, enter the range name in the white box above column A (in the above image, the range has been named "Chest")

Now you are ready to enter your exercises for the day. Notice in the above image, cell A3 has the day. Each worksheet has a section for each day of the week.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 image.

Click on this drop down arrow and a list of your categories will be displayed, as seen in the below image.

Another drop down will be available in B5, this drop down will have a list of exercises from the category you just selected.

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 these values will be calculated for you.

On the worksheet titled "Progress", you will find two drop down values to choose in cell B2 and cell B3.

Once you have selected an exercise, the data for all 12 weeks will be displayed to the right in a table format.

In addition to the data being displayued in a table format, it will also be shown in three charts surrounding this data.

Progress Report Set 1 Set 2 Set 3Category: Choose One Rep Weight Total Rep Weight Total Rep WeightExercise: Bench press Week1 0 0 0 0 0 0 0 0

Week2 0 0 0 0 0 0 0 0Week3 0 0 0 0 0 0 0 0Week4 0 0 0 0 0 0 0 0Week5 0 0 0 0 0 0 0 0Week6 0 0 0 0 0 0 0 0Week7 0 0 0 0 0 0 0 0Week8 0 0 0 0 0 0 0 0Week9 0 0 0 0 0 0 0 0Week10 0 0 0 0 0 0 0 0Week11 0 0 0 0 0 0 0 0Week12 0 0 0 0 0 0 0 0

Week1 Week3 Week5 Week7 Week9 Week110

0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0

Reps X Weight per set

Set 3 Set 4 Set 5 TotalTotal Rep Weight Total Rep Weight Total Rep Weight Total

0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0

Reps X Weight per set

Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10Week11Week120

0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0

Weight per set

Weight

0 0 0 0 0 0 0 0 0 0 0 0

Total Weight per week

Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10Week11Week120

0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0

Weight per set

Weight

0 0 0 0 0 0 0 0 0 0 0 0

Total Weight per week

Week of

Monday SET 1 SET 2 SET 3Category Exercise Rep Weight Total Rep Weight Total RepChest Bench press 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0

Tuesday SET 1 SET 2 SET 3Category Exercise Rep Weight Total Rep Weight Total RepChoose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0

Wednesday SET 1 SET 2 SET 3Category Exercise Rep Weight Total Rep Weight Total RepChoose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0

Thursday SET 1 SET 2 SET 3Category Exercise Rep Weight Total Rep Weight Total RepChoose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0

Friday SET 1 SET 2 SET 3Category Exercise Rep Weight Total Rep Weight Total RepChoose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0

Saturday SET 1 SET 2 SET 3Category Exercise Rep Weight Total Rep Weight Total RepChoose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0

Sunday SET 1 SET 2 SET 3Category Exercise Rep Weight Total Rep Weight Total RepChoose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0

SET 3 SET 4 SET 5 Exercise TotalWeight Total Rep Weight Total Rep Weight Total Rep Weight Total

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

Monday SET 1 SET 2 SET 3Category Exercise Rep Weight Total Rep Weight Total RepChest Bench press 0 0Biceps 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0Choose One 0 0

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Week of

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Choose One Bench press Cable lateral raise Hack SquatAbs Decline dench press Overhead barbell press Single-leg leg press (L)Back Lat Pull Down Reverse pec-deck flye Single-leg leg press (R)Biceps Incline dumbbell press Upright row SquatCalvesChestHamstringsQuadsShouldersTriceps

Barbell hack squat Machine low row Leg press calf raise Close grip smith bench pressDeadlift One-Arm dumbbell row Seated calf raise Overhead cable rope extensionGood Morning Seated cable row Standing calf raise Straight bar press down

T-Bar row

Barbell curl Decline sit-upHammer curlSmith machine drag curl

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