Nekkid Time

Author: Kyle Armstrong

I know you don’t want to

Logging your training is like flossing. I’m sure you’re savvy enough know that you are supposed to write down every pound you move off your belly or in the gym, but you don’t. Let me bring you up to speed if you don’t already know.

Why log?

because then you can easily assess weight gain, make improvements in lifting poundages, and maintain your focus. As well as recognize plateaus and identify when you need to change up your routine. In short, what gets measured gets improved. What authors rarely detail is how exactly you’re supposed to log your workouts which, turns out, is a real pain.

What you log everytime

1. Your weight

2. What you ate before and after

3. How you feel before and after

5. Your sets and reps

6. How you look naked

7. Date and time

Now you know what to log its time to write it down. With that you have…

Options:

1. Rotate with a partner If you are lucky enough to have a partner that you can convince to take turns do it. It’s half the work and this tends to make sure that it always gets done. As a bonus taking turns pushes you to compete and get better/faster/stronger just make sure your partner isn’t fudging the numbers.

2. Use your cellphone If you are a technophile then put your email in the contacts list of your phone. Next, draft a text to your email and don’t send it till your session is over. The format should be the exercise followed by weight x reps, weight x reps, next exercise, weight x reps, and so on…  Most phones allow you to do this for the price of a text. If your cheap you can store it as a draft and transfer the numbers  later. Otherwise, you have a nice “copy and pastable” record in your email inbox. Next, transfer it to a word doc (spreadsheets are overrated and you won’t keep it up for long).

3. Notecards Figure out a consistent format and fill out a notecard with the required info. Extra credit if you make and date the notecards in advance so you know exactly when each training session is going to happen. Easy but also easy to lose.

4. Small notebook not really sexy but it works. Make it bright so you don’t lose it. Good way of keeping it all in one place.

now what?

Step 1: Log it- you got this part.

Step 2: Look back before and after each session. Before you train, find out what it takes to add weight to your lifts or time to your cardio. Another option is to look back to your previous session before every lift. Either way, regularly adding weight or time brings results. After your workout assess how you did. Did you improve  or not? Do you feel better or worse than last time? If you made improvements keep it up and if you didn’t, try to identify why and write this theory down.

Step 3: Look way back at regular intervals. Five weeks is a perfect cycle. Compare your goals to your actions and try to figure out what failed and what worked. Write these down in a designated space before your next cycle and for God’s sake make the changes. Sample observations:

I push myself too hard and end up sacraficing steady progress because I’m tired.

I suck when I workout too early.

Milk before workouts makes me throw up.

It might take some experimenting, but you get the picture. Write it down, review, push yourself, and get nekkid. Did you enjoy this post? Leave me a comment

The Skinny:

• Log your training sessions because what gets measured gets improved.
• Pick a logging tool and stick to it.
• Review regularly and summarize.

For more fitness help follow us on twitter @ http://twitter.com/nekkidhealth