Training & Nutrition Log

Double progression on every lift, food and bodyweight alongside, and one column that says what to load next.

Set a rep range and a weight increment per exercise, then log one row per set. The file computes e1RM, volume and muscle group per row, reads your last session, and returns ADD WEIGHT or REPEAT with the next weight beside it. Nutrition takes a row a day and returns a seven-day weight average.

WHAT'S INSIDE

Start Here — the legend and how it works

Dashboard — the week in six numbers, from sessions to lifts due a load increase

Setup — the Monday, session and macro targets, weekly sets per muscle, plus a calculator if you need one

Program — your exercise library, sixteen filled in, with rep range and increment

Log — 800 rows, one per set, e1RM and volume computed

Nutrition — weight, calories, macros, steps and sleep, with the seven-day average

Progress — best e1RM, last session, volume, next weight and the call

Review — sets per muscle against target, nutrition averages, thirteen weeks

THE PART NOBODY ELSE BUILDS

The call is a rule, not a suggestion: hold the weight until your top set reaches the top of the rep range, then add the increment. That is double progression, and it is why the column says something definite rather than showing a chart and leaving the decision where it started. Beside it, the seven-day weight average is the number to read — water moves you a kilo either way.

WHAT YOU GET

Excel workbook (.xlsx)

Google Sheets template — one click to copy

Setup instructions (PDF)

Walkthrough video — private link inside your download

Free updates for life

BEFORE YOU BUY

Works in Microsoft Excel and Google Sheets. No app, no subscription, no account. Metric throughout — kilos, grams, centimetres — with ISO dates. General information only, not medical or dietary advice. Digital download — all sales final.