YOUR PERSONAL TRAINING LOG
Show up. Get stronger.
A smaller waist. A stronger core. A little more chest & arms.
4 strength · 2 movement · 1 rest
Leave 1–2 clean reps in reserve. Stop movements that cause back pain. This plan has not been tailored to a diagnosed back condition.
YOUR KIT · Bodyweight · 2 × 15-lb dumbbells · Pull-up/dip rack · Treadmill
More than a number.
Compare waist, chest, arms and workout reps together. Weight is context, not a score. Smart-scale body fat is an estimate; measure under similar conditions.
| Date | Waist | Chest | Arm | BF % | Weight |
|---|
Measure about every 4 weeks, with the same tape placement and arm each time. No weigh-in streaks. The scale can relax.