# Fitness & Workout Log

## Dashboard Overview
A quick‑glance page that pulls together your most important metrics and links to the deeper pages.

| Metric | Today | This Week | This Month |
|--------|-------|-----------|------------|
| Workouts Completed | 1 | 4 | 12 |
| Total Weight Lifted (kg) | 2,300 | 15,200 | 62,400 |
| Cardio Minutes | 30 | 150 | 620 |
| Bodyweight (kg) | 78 | — | — |

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

## Workout Library
Store every exercise with details, variations, and equipment needed. Use the **Relation** to link exercises to your Workout Sessions.

| Exercise | Category | Primary Muscle | Equipment | Difficulty | Notes |
|----------|----------|----------------|-----------|------------|-------|
| Barbell Back Squat | Strength | Quads, Glutes | Barbell, Rack | Intermediate | Keep chest up, depth > parallel |
| Push‑Up | Bodyweight | Chest, Triceps | None | Beginner | Full range, elbows ~45° |
| Romanian Deadlift | Strength | Hamstrings, Glutes | Barbell | Intermediate | Slight knee bend, hinge at hips |
| Kettlebell Swing | Conditioning | Posterior Chain | Kettlebell (16 kg) | Intermediate | Explosive hip drive |
| Pull‑Up | Bodyweight | Lats, Biceps | Pull‑up Bar | Advanced | Full extension, avoid kipping |

> 💡 Tip: Add a **Formula** property “Estimated Time (min)” = `ceil(Reps * Sets * 0.5)` to gauge session length.

## Workout Sessions
Log each training day. This is the core database; each entry links to exercises from the **Workout Library**.

| Date | Session Type | Duration (min) | Calories Burned | Exercises (Relation) | Notes |
|------|--------------|----------------|------------------|----------------------|-------|
| 2024‑06‑20 | Upper Body | 55 | 420 | Push‑Up, Pull‑Up, Barbell Row | Felt strong, added extra set on pull‑ups |
| 2024‑06‑18 | Lower Body | 60 | 480 | Barbell Back Squat, Romanian Deadlift, Kettlebell Swing | Focus on depth, 3‑min rest |
| 2024‑06‑16 | Full Body Conditioning | 45 | 350 | Kettlebell Swing, Burpee, Mountain Climber | HIIT style, 30‑sec on/30‑sec off |

> 💡 Tip: Use a **Rollup** to sum “Estimated Time” from linked exercises for automatic duration tracking.

## Progress Tracker
Visualize strength gains, body metrics, and cardio improvements over time.

| Date | Bodyweight (kg) | Bench Press 1RM (kg) | Squat 1RM (kg) | 5‑km Run Time (min) |
|------|-----------------|----------------------|----------------|----------------------|
| 2024‑06‑01 | 78.5 | 80 | 120 | 28 |
| 2024‑05‑01 | 79.0 | 77 | 115 | 29 |
| 2024‑04‑01 | 79.5 | 75 | 110 | 30 |

> 💡 Tip: Add a **Line Chart** view grouped by “Date” to see trends at a glance.

## Weekly Planning
Plan your upcoming week with a template that balances strength, cardio, and mobility.

| Day | Planned Session | Primary Goal | Linked Workout Session |
|-----|-----------------|--------------|------------------------|
| Mon | Upper Body Strength | Increase bench 5 kg | (create new) |
| Tue | Cardio HIIT | Improve 5‑km time | (create new) |
| Wed | Rest / Mobility | Stretch hips & shoulders | — |
| Thu | Lower Body Strength | Add 2.5 kg to squat | (create new) |
| Fri | Full Body Conditioning | Metcon circuit | (create new) |
| Sat | Active Recovery | Light bike 30 min | — |
| Sun | Rest | — | — |

> 💡 Tip: Duplicate this table each week and archive the previous one to keep a clean history.

## Nutrition Quick Log (Optional Add‑on)
A lightweight food log to complement your training. Not required for the core workout system but useful for athletes tracking macros.

| Date | Meal | Food Items | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|------------|----------|-------------|-----------|---------|
| 2024‑06‑20 | Breakfast | Oats, whey, banana | 420 | 30 | 55 | 8 |
| 2024‑06‑20 | Post‑Workout | Chicken breast, rice, broccoli | 620 | 45 | 70 | 10 |
| 2024‑06‑20 | Dinner | Salmon, sweet potato, asparagus | 580 | 40 | 45 | 22 |

> 💡 Tip: Use a **Formula** to calculate “Total Macro %” = `Protein*4 + Carbs*4 + Fat*9` and compare to “Calories”.

## 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 become a database:  
   a. Click the three‑dot menu on the table → **Turn into → Table – Full page** (or **Table – Inline**).  
   b. Rename the database as indicated (e.g., “Workout Sessions”).  
   c. Adjust property types:  
      - Date → **Date**  
      - Duration, Calories → **Number**  
      - Exercises → **Relation** (link to “Workout Library”)  
      - Bodyweight, 1RM, Run Time → **Number** (add units in the name)  
   d. Add the suggested **Formula**, **Rollup**, and **Relation** properties manually.  
5. Set up the recommended **Views** (Table, Calendar, Gallery, Line Chart) within each database.  
6. Duplicate the “Weekly Planning” table each week, archive the old one, and start filling in new sessions.  

Your Fitness & Workout Log is now ready—track every rep, see progress over time, and stay motivated!