Tréninkový deník
| Cvik | Série 1 opak × váha |
Série 2 opak × váha |
Série 3 opak × váha |
Série 4 opak × váha |
Poznámky |
|---|---|---|---|---|---|
| Bench Press | |||||
| Dřepy | |||||
| Mrtvý tah | |||||
| Shyby | |||||
| Tlaky nad hlavu | |||||
| Plank |
Tréninkové deníky
Tréninkový deník k vytisknutí
Sledujte cviky, série, opakování a váhy v přehledném formátu k vytisknutí.
Tento tréninkový deník k vytisknutí vám pomůže sledovat každý cvik se sériemi, opakováními a váhami. Vezměte ho do posilovny nebo použijte doma.
Papírové tréninkové deníky překonávají telefonní aplikace pro mnohé lidi, protože mezi sériemi není žádné rozptylování obrazovkou.
How to use this Tréninkový deník k vytisknutí
- Add your exercises one per line — bench press, squats, deadlifts, etc.
- Set the week start date to track your training week.
- Print the log and bring it to the gym or your home workout space.
- Fill in sets, reps, and weights during your workout.
Frequently asked questions
- Why should I use a paper workout log instead of an app?
- A paper log eliminates phone distractions between sets — no notifications, no social media temptation. You write your plan, execute it, and stay focused on the workout.
- How many exercises should I put on a workout log?
- Most effective workouts include 4-6 exercises. Full-body routines might have 5-6, while focused days (chest day, leg day) typically have 4-5 exercises with more sets per exercise.
- Should I plan my workout before or fill it in as I go?
- Plan it before. Write down the exercises, target sets, and target reps the night before. During the workout, fill in the actual weights and reps. Comparing planned vs actual is how you track real progress.