Reps — workout log

Workout log
One row per set: date, exercise, weight, reps. Volume, this week's numbers and the best lift per exercise are calculated.
As of	14 Sep						This week: sessions	0
Week starts	14 Sep						This week: sets	0
							This week: volume	0
							Last 4 weeks: sessions	6
Date	Exercise	Set	Weight	Reps	Volume	Note	All-time sets	48
31 Aug	Squat	1	60	8	480
31 Aug	Squat	2	70	6	420
31 Aug	Squat	3	75	5	375
31 Aug	Bench press	1	40	10	400
31 Aug	Bench press	2	45	8	360
31 Aug	Bench press	3	50	5	250
31 Aug	Row	1	40	10	400
31 Aug	Row	2	45	10	450
2 Sep	Deadlift	1	80	5	400
2 Sep	Deadlift	2	90	5	450
2 Sep	Deadlift	3	100	3	300
2 Sep	Overhead press	1	25	8	200
2 Sep	Overhead press	2	30	6	180
2 Sep	Overhead press	3	30	5	150
2 Sep	Pull-up	1	0	6
2 Sep	Pull-up	2	0	5
2 Sep	Pull-up	3	0	5
4 Sep	Squat	1	65	8	520
4 Sep	Squat	2	75	6	450
4 Sep	Squat	3	80	4	320
4 Sep	Bench press	1	42	10	425
4 Sep	Bench press	2	48	8	380
4 Sep	Bench press	3	52	4	210
4 Sep	Lunge	1	20	10	200
4 Sep	Lunge	2	20	10	200
7 Sep	Deadlift	1	85	5	425
7 Sep	Deadlift	2	95	5	475
7 Sep	Deadlift	3	105	2	210
7 Sep	Row	1	45	10	450
7 Sep	Row	2	50	8	400
7 Sep	Plank	1	0	60
7 Sep	Plank	2	0	45
9 Sep	Squat	1	70	8	560
9 Sep	Squat	2	80	5	400
9 Sep	Squat	3	85	3	255
9 Sep	Overhead press	1	28	8	220
9 Sep	Overhead press	2	32	5	162
9 Sep	Pull-up	1	0	7

Exercises
Per exercise: how often, your best, when you last did it.

Exercise	Sets	Sessions	Best weight	Best set	Total volume	Last done	Days since
Squat	9	3	85	560	3,780	9 Sep	5
Bench press	9	3	55	450	3,040	12 Sep	2
Deadlift	9	3	110	475	3,220	12 Sep	2
Overhead press	5	2	32	220	912	9 Sep	5
Row	4	2	50	450	1,700	7 Sep	7
Pull-up	6	2				9 Sep	5
Lunge	4	2	22	225	805	12 Sep	2
Plank	2	1				7 Sep	7





Days since turns yellow at two weeks — the exercise you've been avoiding. Sessions counts distinct dates for that exercise.

Weekly
The last twelve weeks, ending with the current one: sessions, sets and volume.

Week of	Sessions	Sets	Volume	Top exercise
29 Jun
6 Jul
13 Jul
20 Jul
27 Jul
3 Aug
10 Aug
17 Aug
24 Aug
31 Aug	3	25	7,520
7 Sep	3	23	5,938
14 Sep
12 weeks	6	48	13,458
Average per week	3.0	24.0	6,728.8

Averages divide by weeks with at least one session. The last row is the current week.

Body
Weigh-ins and measurements. Change since the previous entry and since the first.

Date	Weight	Waist	Chest	Change	Since start	Latest	80.8
3 Aug	82.4	92.0	101.0			Lowest	80.8
17 Aug	81.9	91.5	101.0	-0.5	-0.5	Entries	4
31 Aug	81.2	91.0	101.5	-0.7	-1.2
14 Sep	80.8	90.5	102.0	-0.4	-1.6

Setup
The as-of date and your exercises.
As of	2026-09-14	Type =TODAY() to keep it live



Exercises
Squat
Bench press
Deadlift
Overhead press
Row
Pull-up
Lunge
Plank





Twelve exercises. The Log's dropdown and the Exercises sheet read this list.

How the formulas work
Every formula in this workbook, in plain words. Nothing is hidden and nothing needs a macro. Formulas are shown without the leading = sign.

Where	Formula	What it does
Log · Volume	D8*E8	Weight times reps.
Log · This week: sessions	SUMPRODUCT((dates>=$B$4)*(dates<$B$4+7)/COUNTIF(dates,dates&""))	Distinct dates in the week: each row contributes 1 over how many rows share its date, so a session with twelve sets adds up to 1. The &"" stops empty rows dividing by zero.
Log · Best weight (free)	SUMPRODUCT(MAX((exercise=L8)*weight))	The largest weight on rows for that exercise. SUMPRODUCT makes MAX see the whole column without array entry.
Exercises · Sessions	SUMPRODUCT((exercise=A5)/COUNTIFS(exercise,exercise&"",dates,dates&""))	Distinct dates for this exercise — the same 1-over-count trick with two keys.
Exercises · Last done	SUMPRODUCT(MAX((exercise=A5)*dates))	The latest date among that exercise's rows. Days since = as-of minus that.
Weekly · Week of	Log!$B$4-77	Eleven weeks before the current one, then +7 down the list.
Body · Change	B6-B5	This entry minus the previous; green when down, red when up. 'Since start' is against the first row.