Start with your own plan
Start with the date, workout name and exercise list. For each exercise, note the planned sets, reps and working weight. This gives you a starting point for comparing what you completed during the session.
Use consistent names for the same exercises. If Horizontal row and Seated row refer to the same exercise in your program, choose one name for your records.
Record the work you completed
The plan called for three sets of ten reps at 40 kg, and you completed ten, ten and eight. Record the result of each set:
First set — 10 × 40 kg.
Second — 10 × 40 kg.
Third — 8 × 40 kg.
Record a set during your rest break or just after the exercise. For exercises without added weight, note the reps; for timed exercises, record each set’s duration.
Keep useful notes brief: a different machine setting, a longer rest or a shorter workout. These details help explain why sessions differed.
Compare similar workouts
Compare the same exercise with similar technique, exercise order and rest periods. This makes changes in reps and working weights easier to assess.
Last time, your bench press sets were 10, 10 and 8 reps at 40 kg. Today they were 10, 10 and 10 at the same weight. Under the same conditions, that shows you completed two more reps.
Adding an exercise or a few sets also increases the overall workload. Check what changed: working weight, reps, number of sets or the exercises in the workout.
Look at several sessions together
A session may be easier or harder than usual. Several workouts with similar exercises show how your working weights and reps change.
Review these records when discussing your program with a trainer or planning your next workout. Keep sessions with a lower workload in your history too.