I've had some requests for more fitness and w.eight training articles, so I'm going to mix up the email alerts with fitness and nutrition emails in between regular newsletters. Here's an article I just got about keeping training records. I do this myself. I use an excel spreadsheet to put the program my trainer has developed for me into. I list the days and body parts top to bottom along the left edge along with any notes about the specific movement in question. Then I use the columns along the right side of exercises to represent weeks. I record the weight I used and if it was too light for me (could I improve for the next day or week). I also record the time I got started so that I know when an hour is up so I can stop. It's important to stop after 1 hour so as not to be catabolic. You can read about that in the "Unleashed" resource (see resources at the bottom). Even if you're just a casual lifter, keeping a journal helps keep you on track and a way to measure your progress. Rob www.formerfatguy.com ---------------- THE BEST WAY TO KEEP RECORDS FOR YOUR WORKOUTS BY BOB ALEJO ----------------- Here's an article by Professional Strength Coach Bob Alejo (BobAlejo.com) If you were to get into the locker of the most successful body builders or weight lifters, you will probably find volumes of training journals. Journals that will have an everyday account of training, thoughts and maybe diet intake for the day. In fact, I have known athletes from other sports that have acquired the same habit of recording their training in an effort to do all they can to be the best. Being the best has every thing to do with paying attention to detail. Working hard in the gym, on the track and disciplining your diet are great starts. If you really want to raise your own standards, keep a daily account of your training. There is no other way to help you figure out the yearly ups and downs of training and the constant push to perfection which will separate you from the others who are not so diligent. Recording repetitions, sets and the weight being used is important, but there are a few extra details that will be helpful. Making short notes on your energy levels and nagging injuries, could lead to some important information about your diet, the best time to train and choosing safe exercises that work for you. Knowing the reasons for high or low energy levels could make the difference in making major strength and speed gains. Making notes on the amount of weight lifted or how many reps were attempted could lead to a great workout the next time around. If a weight was too light for a given amount of repetitions, then leaving a written reminder in your notebook won't allow you to make the same mistake again. There is no use in wasting a rep or a set when making gains is difficult. Likewise, an attempt at adding weight too early might cause an unnecessary injury or take you off your training course. In any event, don't limit yourself to recording numbers. A training diary could be the missing link to making consistent gains. Tips on keeping a diary: 1) Record every set, repetition and weight lifted or attempted. 2) Note energy levels and any injuries or pain that you have for the day. 3) The time of day that you train might vary, so it could be important to keep track of the hour of the day and the length of the training session. 4) Do not limit yourself to recording numbers. Be sure to list other thoughts that will help you to make future gains- difficulty of sets, how the weight felt, technique problems, suggestions for weights or reps for the next workout and exercise substitutions. 5) Use the notes of the past to guide your future sessions. ---------------------------------------------- Resources: ---------------------------------------------- Check out these Bodybuilding and Fitness Resources. HOW TO SHOOT MUSCLE-BUILDING HORMONE LEVELS THROUGH THE ROOF . . . NATURALLY! Fr-e-e Ebook Download http://www.formerfatguy.com/muscle/unleashed Creatine: a Practical Guide. Written by Dr. Alfredo Franco-Obregón has had over 20 years of in depth research experience in major laboratories world-wide. http://www.formerfatguy.com/muscle/creatine Easy-to-use and follow techniques, so you don't have to "live in a gym" or endure major disruptions to your Lifestyle. http://www.formerfatguy.com/go/maximumfitness Core based Abdominal training techniques. http://www.formerfatguy.com/muscle/abdominals/firmandflatten/