Keep personal records together
The first sheet has twelve numbered rows for dates, weight, changes, waist measurements and notes. Write the units at the top before adding values, and leave any field you do not use blank. The form records information you already have; it supplies no target values or interpretation of the numbers.
Label the monthly columns
The second page provides six monthly columns and labelled measurement rows. Use the date row to identify each entry and the writing space below for your own labels or context. Keep one set of units throughout a sheet. If your recording format changes, start a fresh sheet and label it clearly.
Use your own routine labels
Page three contains two weekly grids with five blank routine labels and a notes row. Enter activities you have independently chosen to record, then mark the appropriate day when you make an entry. You can leave the grids unused and print only the numerical log if that better matches your record keeping.
Plot recorded values
The fourth page is a blank graph with numbered weeks and an empty vertical scale. Add a scale that fits the values already in your log and transfer entries carefully. The separate paid pack contains existing dumbbell plans, a progress log and form-cue files; it is a different product and does not interpret this free record.