This is my calisthenics and crossfit journal. Here are all my movements, reps, sets and my weight. And even some notes, personal records and injuries.
I always do 10-15 minutes full joints warmup before every training, so I avoid it in my journal. Just keep it in mind. And I also do additional warmup before any inversions (like handstand pushups) to avoid blood pressure issues: pike headstands, pike pushups, wrist warmup, headstands, handstands.
It's easy to read:
- Exercise: sets x reps, sets x reps, ...
- Pistol squats: 3x5
When I occasionally use weights and do several sets, I write them like this:
- Exercise: weight kg (sets x reps, ...), ...
- Squats: 60kg 2x5, 80kg 4x10, 100kg 3x5
If there are several exercies in one row that means I perform them with no rest in between, like superset. For example:
- Thrusters 40kg + Pullups: 5x(7+7)
- Wide+Regular+Diamond pushups: 2x(10+10+10)
For unilateral exercises (for instance, pistol squats) reps count means reps for each side (each leg in case of pistols). In my opinion presenting reps for unilateral exercises as a sum of both sides is just stupid.
For exercies with dumbbells I write a weight of each dumbbell. This is an example of a 50kg dumbbell in each hand (100kg in total):
- Dumbbell shrugs: 30kg 10, 42kg 12, 50kg (10, 8, 10)
And yes, HSPU and HSPU wall stand for handstand pushups, free balanced and in front of a wall accordingly.