About lifting weights: The trick for me is to keep a diary of my current exercises and weight levels. (It's very simple -- just 5 mins or less to maintain each workout.) This will be very motivating if you can increase weight, reps, or number of sets ("total volume").
I use FitNotes (android, no ads) to take these notes. It can show me a breakdown of the workout volume per body part and some trends like estimated one rep max. It can also automatically start a timer after you've entered the data of your last set.
I already have a weekly planner I put in my traveler's notebook. This is a good idea! I already have a boolean "did I do it" tracker, but it would be nice to see the numbers go up :D Maybe put it in a spreadsheet.
I use a single printed sheet for each week. I carry last week plus this week. That helps me to update the current sheet based on last week. Then each week, I throw away the old sheet. It's enough for me. As long as I am progressing week over week, that is enough. Are you aware of meso-cycles? Basically: 4-8 weeks on, then one week at half weight, half reps, or full rest. You can really build a lot more muscle using meso-cycles.
