Welcome sarado28sp
Have a look at my spreadsheet I made up.
I workout at a home gym. He has all the equipment plus a computer in his gym. So we always follow this spreadsheet and update this one as well.
http://www3.telus.net/SlySi/Workout.xls Its pretty straight forward.
There are 6 TABS on the bottom.
Chest/Legs/Back/Shoulders/Arms/Max + Warmup
You may have to scroll left and right to see the tabs.
What we do is, we figure out what our max weight is. And we enter our max weight in the following tabs depending on your muscle group.
We enter them into Chest/Legs/Back/Shoulders/Arms
After you have entered them. You can goto the MAX + Warmup tab. This tab will tell you what your warmup and acclimation reps/sets should be.
This tab is broken down to what our Warmup/Acclimation/Max should be.
So for example.
Goto Max + Warmup Tab.
Look at Flat Bench Chest.
I color co-ordinated the warmup and acclimation depending on the name.
For example Simon (Me)
My first warmup 12x set is 33lbs a side.
10x = 33lbs a side
6x = 40lbs a side
3x = 53lbs a side
1x = 60lbs a side
Then I do 3 full sets of my max which is on the number on the left. And try to push higher if I can. I I push higher, I update my max Chest Tab. Not the Max + Warmup tab.
Hope that makes sense.
You are welcome to download it and use it as well.
There are formulas on the spreadsheet.
So I suggest you dont edit the MAX + Warmup.
You can edit all the other tabs.
Whatever you enter in the muscle groups, for example "Chest"
The Max + Warmup will automatically be entered in there.
And will spit out the what you should do for warmup, acllimation, and max set.
If you want to download it. Goto this link. Right click and save as.
http://www3.telus.net/SlySi/ Hope that helps.
Si,