Here is a free downloadable workout chart that I use. I made a multi-page pdf document that has all of the workouts in a 5.5″ x 3″ size so you don’t have to carry a big notebook to the gym if you don’t want to. I simply cut them out, and attach them to a thick cardstock back with a binder clip. Each page has 2 days worth. Just stack them on your cardstock and keep adding. This way you can refer to the previous time you did that workout to quickly see how much weight, how many reps you did, and when you did it.
I write the date once for that whole row, then below it I write the weight(s) for that exercise, and the three numbers at the bottom are the three sets.
Download Here: 10IN30_CHART-small
Download Here: 10IN30_CHART-large (updated 1-6-11)