Progress Table

This is optional:
Measure every 4 - 8 weeks, which is usually the time it takes for a person to switch routines. Don't just rely on the scale. Measure each part flexed and without a pump. This means that you should measure on a non-workout day. Measure the largest part of each muscle. Measure as exact as you can, no rounding. Write both your left and right measurements where applicable. This table will allow you to see any improvement in your physique and one rep max on such exercises as the bench press, squat and deadlift. Note: 1RM = one rep max.

Starting Date__________
Ending Date__________

Total Body Weight
Starting Weight__________
Ending Weight__________
Body Fat Percentage
Starting Percentage__________
Ending Percentage__________
Bicep/Tricep Measurements
Starting Measurements__________
Ending Measurements__________
Forearm Measurements
Starting Measurements__________
Ending Measurements__________
Chest Measurements
Starting Measurements__________
Ending Measurements__________
Waist Measurements
Starting Measurements__________
Ending Measurements__________
Quadricep/Hamstring Measurements
Starting Measurements__________
Ending Measurements__________
Calf Measurements
Starting Measurements__________
Ending Measurements__________
Bench Press
Starting 1RM__________
Ending 1RM__________
Deadlifts
Starting 1RM__________
Ending 1RM__________
Squats
Starting 1RM__________
Ending 1RM__________