The minimum template
| Field | Record | Why it changes the next decision |
|---|---|---|
| Exercise and variation | Stable name and equipment | Stops unlike movements being compared |
| Load | Weight actually used | Shows progression or adjustment |
| Repetitions | Completed reps | Gives load meaning |
| RIR | Planned and actual estimated margin | Adds effort context |
| Exception | Only equipment, pain, interruption or technique that breaks comparison | Explains why the number is not equivalent |
Copyable template
One line per set
[Date] · [Exercise + variation] · [Set] · [Load] × [Reps] · [Target → actual RIR] · [Exception only when comparison changes]
| Exercise | Set | Load × reps | RIR | Context |
|---|---|---|---|---|
| Incline dumbbell press | 1 | 30 kg × 10 | 2 | Same bench |
| Incline dumbbell press | 2 | 30 kg × 9 | 2 | No change |
| Machine row A | 1 | 65 kg × 12 | 3 | Different machine: new reference |
| Barbell curl | 1 | 25 kg × 11 | 2 | No change |
Loads illustrate the format; they are not recommendations. Your program sets ranges, RIR and rest. The template records what happened.
A ninety-second session close
- Mark useful references
Identify the first comparable working set for each main exercise.
- Separate variations
A different machine starts a new reference; do not transfer load as equivalent.
- Write one exception
Only when equipment, interruption, pain, dizziness or technique changes the reading.
- Do not decide everything now
Leave the trend for the weekly review.
The close does not need an emotional diary. A concrete note retains more value: “machine occupied; variation B, new reference” or “last set ended one RIR below plan”.
A ten-minute weekly review
| Question | Comparison | Possible action |
|---|---|---|
| Did the comparable result improve? | Same variation, range and similar RIR | Hold and seek one repetition |
| Did effort change? | Same load and reps, lower RIR | Consolidate before progressing |
| Does a drop repeat? | Two or more comparable exposures | Review recovery or programming |
| Is comparison unavailable? | Different equipment or technique | Create a new reference |
Weekly summary
Across three comparable incline-press exposures, repetitions moved from 9 to 11 at 2 RIR. Next action: keep the load and seek the top of the range without changing another variable.
This framework is editorial, not a validated algorithm. Pain, dizziness or intense symptoms are not progression signals: stop the set and seek appropriate care if they persist.
Paper, spreadsheet or app
| Format | Fits when | Boundary |
|---|---|---|
| Paper | You want no distraction and few variables | Weekly comparison is manual |
| Spreadsheet | You want tables and off-gym review | Phone entry can be slow during rest |
| BUSTAFIT | You want logging and context during the session on iPhone | It does not document Android or replace your program |
Start with the format you can sustain today. When the template already works but retrieving the last exposure costs time, BUSTAFIT adds the most useful bridge: context during execution and load or repetition guidance.
Video summary
Peter Roberts presents an English-language approach to keeping a training journal. It is included as an external practical perspective, not scientific evidence or a method adopted wholesale by BUSTAFIT.
Finish-line checklist
- Every set has an identifiable exercise and variation.
- Load and repetitions reflect performance, not the plan.
- Actual RIR remains separate from target.
- Exceptions appear only when comparison breaks.
- Weekly review ends with one action.
- The tool does not invent continuity across different equipment.