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Free Weight
Lifting Chart
Chart and graph your progress!
I want you to download the free
weight lifting chart on this page. This chart is simply
showing you a sample of what you can do to keep track of your progress
on exercises.
You should always chart and graph your progress to ensure you are
making continuous progress. The graph really helps your motivation
because you get to see the strength gains you've made over several
weeks.
You can add as many exercises as you like and graph as many as you'd
like. You should always include the best compund exercises as a part of
your program and always track the progress you make on those exercises.
For example, here are the exercises you should track at a minimum:
- Squats
- Deadlifts
- Bench Press
- Overhead Press
- Rows
Ensure you always include the exercises above or at least a version of
the exercises above in your programs. If you don't use the above
exercises in your weightlifting program, you are missing out on tons of
muscle and strength!
Now, let's get to the free chart
download...
You will need Microsoft Excel or Open Office to view this file and
update the file for your use. This chart is only a sample, so adapt it
to your needs and your program.
The goal of this weightlifting chart is to get you thinking about what
you should be tracking and how you should be tracking. Always track
your progress and use the 1 rep max estimate to track your strength
gains.
The 1 rep max formula has already been entered into the spreadsheet for
you, so you can easily use this chart as a 1 rep max calculator too!
Download your free chart by right clicking on the link above and saving
to your computer. The file is in zip format, so unzip the file first
and open with Microsoft Excel or Open Office.
Don't forget to subscribe to the Weight Lifting Blog and the eZine to
stay up to date on all the newest content I provide!
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started 9/8/08
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