photo credit: Dr. Stephen Dann
It's a no-brainer to log workouts and workout progress into a workout journal using a small notepad or cheap notebook. Nothing fancy and no need for template workout journals from muscle magazines. Record the date of workout, exercises used, sets, repetitions, rest time between sets/exercises, and total workout time. Include a small entry of how you felt that day.
Over time when it's time for an evaluation progress or the need to come up with a new routine, go back to previous entries and look at what worked and what didn't. Repeat what worked for you and adjust what didn't work. It's difficult to remember exactly what you did, the amount of weights used and sets done, and workout days 3 months from now. Having a record down on paper allows for transparent reflection of your progress so you can improve upon previous efforts. You have to train hard and safely, but also train smart.
A sample entry of a strength training workout might look something like this:
- close grip bench press 250 lbs 3x6 (sets x reps) 2 min rest bet sets
- squat 300 lbs 1x8, 325 lbs 2x6 3 min rest
- chinups with body weight 4x12 3 min rest
- military press 150 lbs 1x6 155 lbs 2x8 2 min rest
The above is exactly how I jot my personal workout journal. I also used former Mr. Olympia Frank Zane's strategy outlined in "Mind, Body, and Spirit" and "Fabulously Fit Forever" of placing stars next to each exercise by degree of difficulty and intensity based on "feel."
For example, if I'm pushing to failure on all sets for a given exercise and weight, I would place 3 stars. On the next workout, I'd refer back to the previous entry and note the intensity of that workout. I'd be slightly more cautious of adding weight and ensuring good form because I know the limit has been reached on the last workout. If I managed to do another rep with the same weight and it doesn't feel as heavy as the previous workout, I'd put 2 stars. This tells me I've gotten stronger and made progress.
And logging 1 star means the exercise is of low intensity, in terms of fatigue and exhaustion, and so more weight would be added on the next workout without doubt of hesitation. Additional notes can also be made
As an example taken straight from an entry of my journal,
- weighted dips 150 lbs (weight belt) plus body weight 8x3 ** , 2 stars here so I would add weight next workout, haven't reached the limit or plateau, didn't reach failure on any set
- barbell rows 275 lbs 6x4 **, 2 stars, will add weight next workout
- db shoulder press 95 lbs 8x3 ***, 3 stars, hit failure on 3 sets, weight felt heavy, will stay with same weight for next workout
- rack deadlift 425 lbs 6x4 **, struggled on grip
- standing calf raise 750 lbs loaded on machine 3x12 *, felt easy, will increase 25 lbs next workout and do an extra set
For fat loss, it's also a good idea to keep a food journal daily by logging the food and amount of calories by protein, carbs, and fats distribution to keep track of total food intake. This is especially eye opening when starting out with a fat loss program because you get to see the actual numbers of calories eaten on a daily basis.
Recall the necessity of a calorie deficit diet from the fat loss principles article. You need to create a calorie deficit for fat loss. Most people looking to lose weight often underestimate the amount of calories they're eating. A food journal gives clarity to daily eating habits. You'll then be able to adjust to the amount of calories required for losing weight.
A workout journal only takes a few minutes out of the training session. Go to the stationary store, pick up a small notepad, and start logging.
If you have any questions or comments, contact me at ZQH245@gmail.com or ZQH250@gmail.com
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