Workbook Download Page

Here you will download your PACE Workout Log, your Body Composition Log for Men and Women and your instructions for Calculating Your Measurements.

PACE Workout Log: Click the button below to download and make copies for your own log book. Each page has space to record two PACE workouts.

At the top of the worksheet, you’ll write down what kind of exercise you are performing, i.e. – “elliptical machine,” or “outdoor running,” etc. You’ll then write down how long your warm up was, and the date of the workout.

In the middle you have space to record up to six sets. You don’t have to do six sets each time, but the form gives you space for that.

At the bottom you’ll record your maximum heart rate achieved during the workout and rate your level of exertion from 1 to 10.

For example, if you feel you like you didn’t push yourself very hard, or had an “easy” workout, you would rate your exertion with a low number, like “3” for example. If you feel like you gave it everything you had and it were completely winded and out of breath and the end, you would rate your exertion with a high number like “8” or “9.”

Rating your overall exertion is helpful as it helps you track your progress and gives you an opportunity to judge the amount of effort you made during a given routine.

Body Composition Log: This page lets you record your body composition numbers. Print it out and make copies. Then put the copies into your own log book.

With a set of calipers, measure your skin folds and record them in the appropriate boxes. When you have your numbers, go to your Body Composition Calculator, type in your numbers and then record your body fat and lean body mass numbers.

Keeping a log of your body composition is critical. Without it, you have no way of knowing if you’re making any progress. It also gives you bragging rights. If you lose 45 pounds of fat, you’ll have no way of knowing unless you measure it… and no way of telling your friends.

Calculating Your Measurements: This page gives you instructions for finding your body composition. I recommend using calipers and your Body Composition Calculator. That will give you the most accurate results.

However, if you don’t have the opportunity to make these measurements, there are instructions for monitoring your chest, waist and hip measurements with a simple tape measure.