Workout Log
Personal workspace · Fitness tracking · Portland, OR
Marcus Oyelaran logs each session and checks which lifts are moving up month to month.
Use this templateBy muscle group
ExercisesBack squat
Walking lunge
Bench press
Deadlift
Pull-up
Dumbbell row
Overhead press
Easy run
Rowing intervals
Hip mobility flow
Plank
Cat-cow and thoracic rotation
Tables
Exercises
12 sample rows · 9 columnsThe movements you train, with your heaviest logged lift for each.
| Exercise | Muscle group | Equipment | Type | Form cue | Learned | Logged sets |
|---|---|---|---|---|---|---|
| Back squat | Knees track over toes | Sep 7, 2026 | — | |||
| Bench press | Shoulder blades pinched | Aug 1, 2026 | — | |||
| Deadlift | Push the floor away | Jun 25, 2026 | — | |||
| Overhead press | Ribs down, glutes tight | May 19, 2026 | — | |||
| Pull-up | Full hang at the bottom | Apr 12, 2026 | — | |||
| Dumbbell row | Elbow to the hip | Mar 6, 2026 | — | |||
| Walking lunge | Long stride, upright torso | Jan 28, 2026 | — | |||
| Easy run | Nose-breathing pace | Dec 22, 2025 | — | |||
| Rowing intervals | Drive with legs first | Nov 15, 2025 | — | |||
| Hip mobility flow | Slow circles, no forcing | Oct 9, 2025 | — | |||
| Plank | Squeeze everything tight | Sep 2, 2025 | — | |||
| Cat-cow and thoracic rotation | Move from the mid-back | Jul 27, 2025 | — |
Workouts
8 sample rows · 9 columnsEvery session with how long it lasted, how hard it felt and what you lifted.
| Workout | Date | Type | Duration (min) | Effort (1-10) | Notes | Sets |
|---|---|---|---|---|---|---|
| Mobility and core | Oct 16, 2026 | 35 | 3 | Hips finally loosening | — | |
| Pull day, higher reps | Oct 14, 2026 | 57 | 7 | Pull-ups moving well | — | |
| Intervals on the rower | Oct 12, 2026 | 30 | 9 | Four rounds, tough | — | |
| Push day, heavier | Oct 10, 2026 | 60 | 7 | Added a rep to every set | — | |
| Easy run along the river | Oct 8, 2026 | 40 | 5 | Conversation pace | — | |
| Leg day | Oct 7, 2026 | 70 | 9 | Squats heavy but clean | — | |
| Pull day | Oct 5, 2026 | 58 | 8 | Grip gave out on deadlifts | — | |
| Push day | Oct 3, 2026 | 62 | 7 | Felt strong, benched a new best | — |
Sets
27 sample rows · 7 columnsOne row per set: the exercise, the weight and the reps.
| Set | Workout | Exercise | Set number | Reps | Weight (lb) |
|---|---|---|---|---|---|
| Bench press, set A of workout w1 | Push day | Bench press | 1 | 10 | 135 |
| Bench press, set B of workout w1 | Push day | Bench press | 2 | 8 | 155 |
| Bench press, set C of workout w1 | Push day | Bench press | 3 | 6 | 165 |
| Bench press, set D of workout w1 | Push day | Bench press | 4 | 5 | 165 |
| Overhead press, set A of workout w1 | Push day | Overhead press | 1 | 10 | 75 |
| Overhead press, set B of workout w1 | Push day | Overhead press | 2 | 8 | 85 |
| Overhead press, set C of workout w1 | Push day | Overhead press | 3 | 7 | 85 |
| Deadlift, set A of workout w2 | Pull day | Deadlift | 1 | 8 | 185 |
| Deadlift, set B of workout w2 | Pull day | Deadlift | 2 | 5 | 225 |
| Deadlift, set C of workout w2 | Pull day | Deadlift | 3 | 3 | 245 |
| Dumbbell row, set A of workout w2 | Pull day | Dumbbell row | 1 | 10 | 50 |
| Dumbbell row, set B of workout w2 | Pull day | Dumbbell row | 2 | 10 | 55 |
Body metrics
6 sample rows · 5 columnsOccasional weigh-ins to see the slow trend, not the daily noise.
| Check-in | Date | Weight (lb) | Body fat (%) | Notes |
|---|---|---|---|---|
| Weigh-in after pull day | Oct 16, 2026 | 180.1 | 18 | Fasted, morning |
| Weigh-in after the heavy squat day | Oct 3, 2026 | 180.8 | 18.4 | Evening |
| Weigh-in after a long run | Sep 19, 2026 | 181.5 | 18.7 | Fasted, morning |
| Weigh-in after the deload | Sep 5, 2026 | 182.9 | 19.1 | Post-run |
| Weigh-in after training week one | Aug 22, 2026 | 183.2 | 19.4 | After coffee |
| Weigh-in after a rest week | Aug 8, 2026 | 184.6 | 19.8 | Fasted, morning |
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