Tracking & review
Track to answer “am I progressing?” with minimal fields—too many and you quit; too few and you guess.
What to log
| Frequency | Fields | Why |
|---|---|---|
| Daily (optional) | Protein hit Y/N, session done Y/N | Habits |
| 3–7×/week | Morning weight | Trend |
| Each session | Lift, sets×reps, load, RPE | Overload |
| Biweekly | Measurements/photos, lift PRs | Body comp & strength |
| Sunday | Recovery score, avg sleep | Deload calls |
Reading scale weight
- Ignore single days; use 7-day rolling average or weekly mean.
- Reasonable cut: ~0.25–0.75 kg/week (depends on body fat).
- Menstrual cycle can swing 1–2 kg—compare same cycle phase.
Training log example
| Date | Lift | Load | RPE | Notes |
|---|---|---|---|---|
| Jun 2 | Squat | 80kg 4×8 | 8 | Last set 7 |
| Jun 2 | RDL | 60kg 3×10 | 7 |
Tools: paper, notes app, Hevy/Strong—consistency beats tool choice.
Biweekly review (15 min)
- Weight/measurements vs macro goal?
- Main lifts up in load or reps? If not, check sleep and attendance first.
- Recovery score low several days? Schedule deload.
- Change one lever next fortnight (calories, sets, or cardio).
Stalled progress tree
No progress?
├─ Attendance <80% of plan → fix calendar/environment
├─ Sleep <6h chronic → see sleep page
├─ Protein missed often → see meal-planning
├─ Same weight 3 weeks → deload then retry
└─ All OK → tweak macros ±200 kcal