Monday, June 18, 2007

Day 222: The Importance Of A Real-Time Training Log


Today I completed my "Core 6x6 Upper Body Workout". This kind of training consists of 6 antagonistic supersets with 3 minutes rest between each superset.

This is the second time I have completed this style workout so I before I began I consulted my previous training notes.

My previous "Core 6x6" stated that I completed 3 sets of barbell bench press (3 mins rest in between each set) at 70 kg's.
My rep counts were as follows:

  • Set 1 - 6 reps;
  • Set 2 - 6 reps;
  • Set 3 - 4 reps.
As you can see I fell 2 reps short of my 6 rep target on the third set. So today I set a "micro-goal" of getting out 5 reps on my 3rd set which would beat my previous best by one rep. It was a titanic struggle but I got the job done...and then some! I actually pumped out 6 reps on that 3rd set.

While this may seem like a very small achievement, the principle here (progressive overlaod) is actually the cornerstone of successful bodybuilding.

Making those 1% and 2% gains every successive workout is what makes THE difference between some progress and a full-blooded physique transformation.

The message here is to take detailed training notes - preferably in real-time while the set is still fresh in your mind. Detailed notes include weight increments, set & rep counts, rest periods and intensity levels.

Also, be sure to write down whether you are due for an increase next time around. Depending on the type of training you are doing you can increase the weight, increase the reps or decrease the time period in order to continually make gains.

Above all else remember this, if you don't make gains every single day then when are you going to?


Eat Clean,
Shred Hard,
Think BIG!

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