Always keep a record

Keeping a record in the form of a log book or training diary is an essential way of tracking your progress. Every single workout should have a progression of some form whether it be lifting more weight, performing more repetitions, performing more sets or doing more work in less time. You cannot rely on memory to remember everything you did last week with the information overload that surrounds us today.

Keeping a record makes it easier to plan ahead and then review your progress at a later date. It also gives you a target to shoot for which is important. Reviewing the log book a few hours before you workout is a good way to get mentally prepared for the task ahead. If you know you hit 5 reps last time then this time you have to shoot for at least 6, this little mental training tip can give you the edge you need to keep pressing forward with your goal.

When a training programme comes to an end, typically after 6-8 weeks you need to analysis it to see where you have progressed fastest and what areas have lagged behind. This allows you to plan your next training phase more effectively and target your weak points.

This is an format i use in my log book, an example of my workout today-

Date: 9/9/2010 15:00
Exercise Routine: Advanced GVT Arms
Mood: Good, restful sleep (I make further notes on food eaten, if the gym is busy etc as needed)
Exercises

Dynamic warm-up for shoulders and upper body

A1 Close Grip Bench Press
1, 80kg x 5
2, 80kg x 5
3, 80kg x 5
4, 80kg x 5
5, 80kg x 5
6, 80kg x 5
7, 80kg x 5
8, 80kg x 5
9, 80kg x 5
10, 80kg x 5
rest 90
A2 Incline Dumbbell Curl Fat Gripz
1, 14kg x 5
2, 14kg x 5
3, 14kg x 5
4, 14kg x 5
5, 14kg x 5
6, 14kg x 5
7, 14kg x 5
8, 14kg x 5
9, 14kg x 5
10, 14kg x 5
rest 90


B1 Preacher Reverse Grip Curl Fat Gripz
1, 22kg x 6
2, 22kg x 6
3, 22kg x 6
rest 90
B2 Overhead EZ Extension Fat Gripz
1, 32kg x 8
2, 32kg x 8
3, 32kg x 8
rest 90


C Machine Lateral Raise
1, 30kg x 15
2, 30kg x 12
3, 30kg x 12
4, 30kg x 12
rest 60

Time taken - 60 min’s

So take the time and invest in writing things down. It will help your progress faster, its also very satisfying to be able to look at records from years back to see how far you have progressed, which in itself provides further motivation.