I did training logs when I was working out 3-4 days a week. They went something like bthis:
Date / Exercise/ Weight / Reps / Sets
If I did something like pushups I'd leave the "weight" section blank. These type of logs not only allow you to keep track of your progress, but they also show you where you need to focus more or less. They also can serve as motivation to keep up whaever workouts are progrressing well.
I noticed the most improvement in my lateral pulldowns. I went from doing 9 sets of 10 reps @ 80lbs to 10 sets of 25 reps @ 12lbs over the course of a few weeks.
Of course I also weighed 145lbs and had 5.7% body fat too. Sigh...
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