Tag Archives: training log

7 reasons to keep a training log

I know, I make it sound as if it were optional. But truth is, you absolutely must keep an updated training log. Be it in your computer, online, on a notepad (whatever floats your boat), this is a must have for any trainee, whatever your goals are. Why should you keep one?

Checking where you’re at

This is basic. It lets you know, objectively, where you’re at: what exercises you’re doing, what weights you’re moving (if any), what volume you’re doing, intensity, etc. Everything should be written down. Why? Because tomorrow you may forget what you did today, and you may need to make adjustments.

Checking what you’re doing

This is very important. This will let you know what it is that you’re regularly doing, what you’re paying extra attention to (probably your strong points). This will allow you to adjust and make sure everything you’re doing is balanced (unless you’re doing it on purpose).

It will show you what you’re not doing

As important, or even more so, than the former point. It will let you know what you’re regularly skipping. Ever heard someone make a question about their training and how it’s not giving them results? Here’s where the answer lies most of the time. Check what you’re missing, it will probably be the key to success.

Let’s you see what’s working, and what’s not

Try keeping a log regularly for 3 months and check on your goals. How much closer are you? What’s gotten closer? Then check your log, you’ll see exactly why. Keep what’s working, change what’s not. This is the main benefit of having a training log: it helps you.

Making adjustments

As stated before: you’re going to see what’s working and what’s not. Having a clear status on this will let you know what to change and how to change it.

Tailoring your routine

Eventually your training log will be a huge fountain of information about your training. Showing exactly what works, what doesn’t and for how long. You’ll be able to broscience the whys. How’s this important: you’ll be able to tailor your routine and program to yourself. Nobody will know you better than yourself after this. This is very important when you’re experimenting new things, adding exercises or adding extra days to your routine.

Experimentation

Keeping a track of your training program day in and day out will allow you to experiment and track the results (if there are any). Say you started bridging: you’ll know every change in your range of motion, hip strength, back strength, hypertrophy, endurance, flexibility,… (as long as you keep a very detailed track that is). If things changed according to your goals you’ll keep it, if, on the other hand, they haven’t, then you’ll either drop it or make the necessary changes until it starts working towards your goals.

How to keep a training log

Any good training log needs to have a couple of things:

  1. Your goals: keep them simple and specific (here’s an older post in which I cover goal-setting). Don’t forget to give them a time frame.
  2. Your stats: this will be your before picture if you want. All the stats regarding your goals should be here (weight, 1RM, max pull-up number, etc.)
  3. A blank page: This will be to have a side by side of your before and after. You’ll later fill it with your “new and improved” (lets hope) stats.
  4. The training log proper. In here you’ll put a date and what you’ve done for the day. Exercises, sets, reps, weights, rest periods, notes for your next workout (as in “add reps”, “add weight”). You want to keep it as detailed as you can.

Keep this for a couple of months and you should be able to objectively see your improvement. What are the benefits of keeping a training log? Besides what I’ve written before, it’s a great source of self-feeding motivation. No one wants to quite while they are on a streak!!

Motus Virtute

The Rest is over: assess and focus

My whole last week was a deloading period. It was great, I feel great, but I was bored. So I ravage my training log and found two important things:

  • My schedule wasn’t balanced. Doing 3 practice days a week with 2 different days (alternating A-B-A-B) was leaving me with one less day. So, to solve it, I’ll be deloading at the fifth week (basically, I’ll be adding one extra week per cycle).
  • I had lost focus of the most basic of movements, and their numbers went down. So, I’ll be GTGing them back up to par (squats, pull-ups and hanging leg raises). This will be done besides my regular training, which includes all of these movements.

This is the real work in your deloading weeks: reassess your training, optimize and start over better, stronger, and better focus.

Restart with new focus. Photo by Fitness First Germany

Restart with new focus. Photo by Fitness First Germany

Motus Virtute,

Manuel

4 ways to kill your routine

There are several ways to completely destroy your routines, be they good or bad. Here are 4 sure fire ways to kill your training routine’s potential:

  • Not following through.
  • Not using the right progression
  • Not keeping a log
  • Not making adjustments along the way

Not Following Through

This one needs no elaboration. It’s quite simple: if you’re not doing it, it won’t work for you (duh!). You want to make it work? Work at it!

Not using the right progression

This one has 3 possible causes: you don’t know what comes next, you’re going too easy (lazy) or you’re going too hard (ego). Using the right progression will keep you advancing while honeing you’re technique. It will make you stronger and results will flourish. Now, if yours is the first scenario let me be the first to welcome you to the internet, you’ll find a shitload of information, variations and progressions for whatever excercise you’re doing (this is particularly tough for bodyweight excercises and other fixed weights), do your research, ask questions, whatever you need (if I can help you, leave me a message and I’ll answer you as soon as I can).

The second reason, that you’re going too easy, means that you’re basically going through the motions: when was the last time you added weights? reps? shortened your rest periods? made an excercise slightly harder? If you keep doing what you always did, don’t expect to move forward, but backwards instead.

If the problem is that you’re going too hard, please, either leave your ego at the door or be smarter while doing it. Singles and partials have their place, but doing 3 sets of 1 or half a rep a week won’t get you anywhere. Best start at least with an excercise you can manage 5 reps in good form and do 3, keep adding reps till you get where you want. Everyone has a pace, and it’s there for a reason.

Not keeping a log

For years I read this one and thought it was not really needed, I could keep track. Reality said different. A training log is a pool of information made by you, for you, about you. It doesn’t get better than this. A good log will let you see:

  1. Where you’re at.
  2. How you’re progressing
  3. What you’re failing to do
  4. What’s working and what’s not

If say, your log shows that you’re stuck for months in the same excercise/weight/volume it’s probably time to change the variables. But you won’t know it until you’re able to check it!

Not making adjustments along the way

This one’s related to those that came before. A good plan needs to be adjusted: you’re life, you’re progress won’t always keep the same, you’re strength levels, etc. won’t either. You need to be able to make adjustments according to your context. Maybe you’ve gotten stronger and need to adjust the weight, or change the excercise. Maybe you’ve got no time in you’re hands and need to prioritize certain excercises.

Remember, you’re doing this to improve your life, not to be ruled by it.

Remember, there’s a pace for everyone and it will be dictaded by your own body. Just be clear on your goals, where you’re at, and act accordingly. Don’t be afraid to go heavier, and there’s really no shame in going back a couple of steps.

The Easiest Fix

The easiest way to fix this is: KEEP A TRAINING LOG. And make it detailed. It can have as many or few items as you want it to, just make sure it tracks what you’re doing in your practices and how you’re progressing. Use photos, weigh yourself, take down volume, intensity, etc. Just make sure YOU understand it and that you can follow it. Besides, it’s easy to do it, bare minimum, write after each workout to make .

Motus Virtute,