Keeping track of your training both inside and out outside of the gym is an invaluable tool that is relatively easy once started and serves as a permanent library of your performance or lack of. Start by either making your own or going off a template from a athletic training book or from the internet. Google it.
Items to record:
Date and Time. Obviously.
Duration of workout. A quick 30 min run around the neighborhood? A strength cycle 1 hour class at Wright Training. A 12 hour climb up and down Mt. Moran?
Type of workout. Run, climb, hike, walk, swim, road bike, pig wrestling, ect.
How you felt during the workout. Did you feel like a bag of potatoes or were you ready to conquer the world, or maybe somewhere in between?
Sports specific training items. If you wear a heart rate monitor or were doing specific heart rate zone intervals, write it down. This also applies to elevation gains and losses as well as weighted or unweighted workouts such as step ups or rock climbing grades if training outside.
Major Olympic lifts. Be sure to record reps with weights as they may vary with different training cycles. Front squats, hang cleans, push press, dead-lift, ect.
Reoccurring workouts. Do you have a favorite RFT ( Rounds for Time ) workout that you would love to try and beat? Keep track of your times and use that as a motivator to attain your goal time. Are you trying to break that elusive 300 weight step ups in under 10 minutes? Write it down. Do you have a trail run that you always do, keep track of your times.
Make sure to write down totals for each week, months and eventually years as you progress. This can serve as a great reference as well as a serious motivator when looking back on past logs. Remember that time you had 4 hours of gym classes, 10 hrs of backcountry skiing and 3 hours of running with your dog in a week? Felt good, did it not?