My Workout logbook HELP please

As for the averages, you'll need to strip the time element of out of the green cells before you can manipulate them to get average times.
I would use a helper column with a formula like the one below to do that for each row. This will work on Day 1 of each week but copied down to subsequent days and it will adjust.

Formula:

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You can then use AVERAGE on those cells and then average those averages on the Proress sheet to get a monthly figure.

BSB

EDIT: IGNORE THE FORMULA HERE. AFTER THINKING ABOUT IT A LITTLE, IT WILL NOT DO WHAT YOU NEED.

...and a happy New Year to you too.

I fear you are making the same mistake that I see time and time again. You are mixing up the two elements of data capture and final reporting. The two require quite different treatments.

A lot of people start by designing the forms/layouts that they expect to see as the final report or which at first glance seems the best way of capturing data, and then wonder why it's so difficult to subsequently analyse and summarise or extract information from it. Yours exhibits all those features.

You should always capture data in a simple two dimensional table and worry about reporting information from it afterwards. Without exception in doing this you will always be able to easily obtain management information. Rarely is this the case if you start the other way round. You will also throw open the whole wonderful world of the powerful Pivot table functionality.

So before you get too far with this I'd create a single sheet database that contains the following columns

Date
Category
Set
Rep
Weight
Total
Start Time
End Time
Stretch Time
Rest Time
Notes

Then analysing the data by week will be achieved with either a Pivot Table or by standard SUMIFS() formulae