The Exercise Journal
This week we’ll discuss the exercise journal. The exercise journal is nothing more than tracking what you do when you work out. This is an important facet of any exercise program, because it is crucial that you track what you are doing in the gym. It is equally important to set goals to strive for, so your body continues to improve.
What to track
If you are lifting weights you’ll want to track the exercise, the weight you are lifting, and the number of repetitions you accomplish for each set. The nomenclature for this is simple. It looks like this:
Bench Press 20 x 100lbs; 15 x 120lbs; 10 x 150lbs; 7 x 200lbs
If you are doing cardio, you could track your progress like this:
Treadmill 25 minutes, Hill Program, Level 3
What about goals?
Let’s say you’ve been lifting weights and doing cardio for a few weeks. Now you want to set some goals—something to work towards. So, you look at your bench press and your treadmill work and decide you want to be able to lift 220lbs in 4 months. You also decide that you’d like to do cardio for 30 minutes using the Hill program at level 5.
Now you have some goals. Now it’s nothing more than tracking your progress toward these goals as you fill out your exercise journal.
Personally, I like to track my workouts using MS One Note. It’s in the cloud, so I can access it on my phone, my laptop, and my desktop. You can use commercial exercise trackers, but I’ve discovered there’s always a glitch or some other issue to deal with. You can also use pen and paper. I chose to go digital with mine because I carry my phone anyways for the music I like to listen to. This is solely up to you.
Next week, we’ll discuss the food journal.
Hope this has been informative.
See you next week!