FREE Fitnesstracker .pdf

In the chapter "Quotes" you can find motivation if you're lacking it before or during your training.
In the section "About You" you can record your current fitness level and values such as your weight. By entering the values at self-chosen time intervals, you can track your progress and optionally plot them on a graph.

The chapter "Your Progress" constitutes the heart of the journal and consists of tables where you can record your training.

The book is designed to last one year if you train five times a week. One double-page contains a table with 13 columns for 13 calendar weeks. You record one training day on a double-page.
For instance, if your training routine follows an Upper/Lower/Rest/Push/Pull/Leg split, you would use one double-page for the Upper day, another for the Lower day, and so on. There are four double-page spreads for each training day (4x13 = 52), allowing you to record 52 weeks, precisely one year. The order in which you fill out the pages is up to you. For example, you can use the first double-page for the Upper day, the second for the Lower day, and so on. After 13 weeks, when you've labeled the first double-pages for your training cycle, you can label the subsequent pages again with Upper day, Lower day, and so on. Alternatively, you could label the first four double-pages with Upper day, the next four pages with Lower day, and so forth. You can choose the method that provides the best overview for you.

Don’t worry it will be visually explained in the book.

At the end of the "Your Progress" chapter, there are graphs. You can label these graphs individually, for example, to track your body weight or strength for a specific exercise over a certain time interval. This allows you to visually track your journey to your goal, in addition to the values from the tables. For me, this has always been very motivating. 

At the very end of the book, you will find blank pages where you can create your own notes with anything that comes to mind during training and that you don't want to forget. During training, we often have great ideas :). Just like the quotes, the notes are arranged so that you can find them quickly and don't have to search for them - they are placed at the very end and the very beginning of the book.