Date: __________________ Session: __________ Duration: __________ min
Running / life context and preparation: __________________________________________
Record performed work. Include kg/lb and per-hand/total load, reps per side or seconds. For example, 2 × 8 per side = 16 per side. Difficulty is your description, not a readiness score.
| Exercise / variation | Sets | Reps / time / side | Load / unit | Difficulty | Notes / limitations |
|---|---|---|---|---|---|
After / next-day observations: __________________________________________________
| Date / session | Exercise / variation | Sets; reps / time / side | Load / unit | Difficulty, context and next question |
|---|---|---|---|---|
Changes in support, range, tempo or equipment change the task. Do not infer a required load increase from one easier session. Record pain/limitations separately and seek appropriate advice.
Keep health notes private. This is a record, not a prescribed program or injury-prevention guarantee.