# Fitness & Workout Log

## Dashboard
A quick‑glance page that pulls together your most important metrics.

| Metric | Current Value | Goal | Change (7 days) |
|--------|---------------|------|-----------------|
| Total Workouts | 4 | 5/week | +1 |
| Weekly Volume (kg) | 12 800 | 15 000 | +2 400 |
| Bodyweight (kg) | 78.5 | 77.0 | -0.5 |
| PR Bench Press (kg) | 95 | 100 | +5 |

> 💡 Tip: Pin the Dashboard to your sidebar for instant access each morning.

## Workout Library
A master list of every exercise you might use, with categories, equipment, and progression notes.

| Exercise | Category | Primary Muscle | Equipment | Difficulty (1‑5) | Notes |
|----------|----------|----------------|-----------|------------------|-------|
| Back Squat | Lower Body | Quads, Glutes | Barbell | 4 | Keep torso upright, depth ≥ parallel |
| Pull‑Up | Upper Body | Lats | Bodyweight | 3 | Use band assistance if needed |
| Bulgarian Split Squat | Lower Body | Glutes | Dumbbells | 3 | 3‑sec eccentric |
| Dumbbell Bench Press | Upper Body | Chest | Dumbbells | 2 | Full range, elbows 45° |
| Plank | Core | Core | Bodyweight | 1 | Hold 60 s, progress to weighted |

> 💡 Tip: Add a “Video Demo” property (URL) to each row for quick reference.

## Weekly Planner
Plan your training week. Duplicate the template block for each new week.

| Day | Focus | Workout Template (link) | Planned Duration | Notes |
|-----|-------|--------------------------|------------------|-------|
| Mon | Lower Body | **Leg Day A** | 60 min | Prioritize form |
| Tue | Upper Body | **Push Day** | 55 min | Add 2 extra sets |
| Wed | Mobility | **Active Recovery** | 30 min | Foam roll + stretch |
| Thu | Lower Body | **Leg Day B** | 65 min | Heavy squats |
| Fri | Upper Body | **Pull Day** | 55 min | Aim for 5‑rep PR |
| Sat | Cardio | **HIIT** | 40 min | 30‑sec sprint/90‑sec jog |
| Sun | Rest | — | — | Light walk |

> 💡 Tip: Color‑code the “Focus” column (e.g., red for strength, green for mobility) using Notion’s text color feature.

## Workout Log
Log every session. This table will be converted into a Notion database.

| Date | Day | Workout Template | Duration (min) | Volume (kg) | RPE (1‑10) | Notes |
|------|-----|------------------|----------------|-------------|------------|-------|
| 2024‑06‑10 | Mon | Leg Day A | 62 | 13 200 | 8 | Felt strong on squats, added 5 kg |
| 2024‑06‑11 | Tue | Push Day | 58 | 9 800 | 7 | Bench press 2 kg short of PR |
| 2024‑06‑12 | Wed | Active Recovery | 30 | — | 3 | Good mobility, sore hips |
| 2024‑06‑13 | Thu | Leg Day B | 66 | 14 500 | 9 | New PR: 100 kg back squat |
| 2024‑06‑14 | Fri | Pull Day | 57 | 10 200 | 8 | Added 2 kg to weighted pull‑ups |

> 💡 Tip: Create a rollup in the Workout Log that sums “Volume (kg)” per week for easy progress tracking.

## Progress Tracker
Track body metrics, strength PRs, and subjective wellness.

| Date | Bodyweight (kg) | Body Fat % | Bench Press PR (kg) | Squat PR (kg) | Sleep Quality (1‑5) | Energy (1‑5) |
|------|-----------------|-----------|----------------------|---------------|---------------------|--------------|
| 2024‑06‑01 | 78.5 | 18.2 | 95 | 95 | 4 | 4 |
| 2024‑06‑15 | 78.0 | 17.8 | 100 | 100 | 5 | 5 |
| 2024‑07‑01 | 77.5 | 17.5 | 105 | 105 | 4 | 4 |

> 💡 Tip: Use Notion’s “Formula” property to calculate weekly weight change automatically.

## Templates & Automations
Pre‑made page templates and simple automations to speed up logging.

- **Workout Session Template** – pre‑filled with a checklist for Warm‑up, Main Sets, Cool‑down, and a “Post‑Workout Reflection” toggle.
- **Weekly Review Template** – prompts for answering: “What went well?”, “What can improve?”, “Next week’s focus?”
- **Automation Idea**: Use Notion’s “Reminder” on the “Planned Duration” field to get a notification 10 min before each workout.

> 💡 Tip: Duplicate the “Workout Session Template” inside the Workout Log via the “New” button → “Template” to ensure consistent data entry.

## Resources & Reference
A curated list of external tools, articles, and playlists.

| Resource | Type | Link |
|----------|------|------|
| StrongLifts 5×5 | Program | https://stronglifts.com/5x5/ |
| JEFIT Exercise Database | Exercise library | https://www.jefit.com/ |
| Spotify – “Power Workout” Playlist | Music | https://open.spotify.com/playlist/… |
| MyFitnessPal | Nutrition tracking | https://www.myfitnesspal.com/ |
| Sleep Cycle | Sleep tracking | https://www.sleepcycle.com/ |

> 💡 Tip: Embed the Spotify playlist directly into the Dashboard for instant motivation.

## How to import into Notion
1. **Create a new page** in your Notion workspace where you want the template.  
2. Click **Import** → **Markdown & CSV** and select this `.md` file.  
3. Notion will create the headings and plain tables.  
4. For each table you want to act as a database (Workout Library, Weekly Planner, Workout Log, Progress Tracker, Resources), click the three‑dot menu on the table → **Turn into a database** → choose **Table – Full page** or **Table – Inline** as preferred.  
5. Adjust property types:
   - Dates → **Date**
   - Numbers (kg, reps) → **Number**
   - RPE, Sleep Quality, Energy → **Number** (or **Select** with 1‑5)
   - Links → **URL**
   - Volume → **Number** (add a **Formula** if you want automatic calculations)
6. Set up **Relations** and **Rollups**:
   - In **Workout Log**, add a Relation to **Workout Library** (Exercise) and to **Weekly Planner** (Day).  
   - Add a Rollup on the Relation to sum **Volume (kg)** per week.
7. Duplicate the **Workout Session Template** and **Weekly Review Template** into the corresponding databases via the **New → Template** button.  
8. Customize views (Calendar view for Weekly Planner, Gallery view for Progress Tracker photos, etc.) to match your workflow.  
9. (Optional) Add **Reminders** or **Notion Automations** (via Notion API or third‑party tools like Zapier) for workout notifications.  

Your Fitness & Workout Log is now ready to use—track every rep, see weekly trends, and stay motivated!