Spreadsheets for fitness progress  

I often see spreadsheets mentioned for tracking your progress in say fitness or weight loss, but from what I saw mentioned elsewhere it seems it would be more useful to say that a spreadsheet can help you set and reach goals. I'm very interested in this but can't find good examples of how to do this.

Say if you are doing cardio plus weight lifting, you could log your sets and weight increases for the lifting and say number of hill challenges (be it biking or walking) for the cardio. Or number of times up the hill (I use a hill for training as I live below a steep one) or, I suppose, minutes in target cardio zone, though I don't do anything like that.

I love to organize things but I am not the best at fitness stuff, so I would like some guidelines and suggestions how to make this work for goal setting. I get motivated when I can see a goal being gradually accomplished, or ticking off stuff from my to do list, so I think this would work for me.

Anyone here used this type of system and have any useful suggestions and guidelines on this topic?