Gym Data Tracking

Tracking my lifts turned out to be quite useful and helps with motivation. I recommend it to any type of weightlifter, even if you've only been lifting for less than a month. I have a spreadsheet that I put all my workout data, the problem is that Google Sheets user interface on mobile is cluttered. I built this page so it can be easier for me to review my gym progress on the phone with a quick glance.

The data is extracted directly from Google Sheets using their official API. Changes I make on my spreadsheet automatically display on this webpage.

Pull Ups, Dips, and other calisthenics exercises take into consideration my bodyweight at the time of performing the exercise to calculate total weight lifted. During the workout, I can choose what rep range to target by either removing weight using an Assisted Pull Up/Dip Machine or I can add additional weight by using a dip belt with a plate attached.

Choosing Appropriate Weights (lbs)

In bodybuilding, a 1RM (one-repetition maximum) is the maximum weight that a person can lift for one complete repetition of a given exercise. It is a key measure of an individual's maximal strength and is used to gauge progress and set training loads.

Calculating 1RM helps in designing effective strength training programs by allowing lifters to determine the appropriate weights to use for various percentages of their maximal capacity. By calculating a range of RMs, I can easily choose an appropriate weight when I want to perform a particular exercise in an unfamiliar repetition range.

Why is it important to choose an appropriate weight? Lower rep ranges focus more on developing strength and higher rep ranges improve endurance. Although the exact number is still debated, a rep range of somewhere around six to fifteen repetitions focuses on building muscle mass. However, the latest scientific literature mentions that to get optimal hypertrophy results one must take the exercise near muscle failure. Meaning one to three reps away from technique breakdown (assuming you have near perfect exercise form).

PR-RM & Current-RM

PR-RM (blue columns) refers to my all-time personal record of weight lifted in a particular exercise.

Current-RM (red columns) refers to how much weight I lifted the last time I performed a particular exercise.

Green is applied through conditional formating (when margin = 0) to indicate that a personal record (PR) was achieved the last time the exercise was performed.

Exercises	PR 1RM	PR 5RM	PR 8RM	PR 10RM	PR 12RM	PR 15RM	PR 20RM	PR 25RM	PR 30RM	Current 1RM	Current 5RM	Current 8RM	Current 10RM	Current 12RM	Current 15RM	Current 20RM	Current 25RM	Current 30RM	Current & PR 1RM Margin
Barbell Row	231	206	187	173	164	155	139	127	115	231	206	187	173	164	155	139	127	115	0
Pull Up	283	252	229	212	201	189	170	155	141	238	212	193	178	169	159	143	131	119	45
Bench Press	198	176	160	148	141	133	119	109	99	196	175	159	147	139	132	118	108	98	2
Barbell Back Squat	217	194	176	163	154	146	130	120	109	157	140	128	118	112	106	94	87	79	60
RDL	191	170	155	143	136	128	115	105	96	98	87	79	73	70	66	59	54	49	93
Dips	325	289	263	244	231	218	195	179	162	272	242	221	204	193	182	163	150	136	52
Dumbbell Chest Press	147	131	119	110	104	98	88	81	73	70	62	57	52	50	47	42	38	35	77
MTS Abdominal Crunch Machine	126	112	102	94	89	84	76	69	63	56	50	45	42	40	38	34	31	28	70
Dumbbell Row Flat Bench	130	116	105	97	92	87	78	71	65	127	113	103	95	90	85	76	70	63	3
Bulgarian Split Squat	96	85	78	72	68	64	58	53	48	7	6	6	5	5	5	4	4	3	89
Dumbbell Chest Press Incline	71	64	58	54	51	48	43	39	36	68	61	55	51	49	46	41	38	34	3
Cable Lateral Raise	20	18	17	15	15	14	12	11	10	20	18	16	15	14	13	12	11	10	0
Bulgarian Split Squat Deficit	57	51	46	43	40	38	34	31	28	57	51	46	43	40	38	34	31	28	0