Eat Train Sleep

Until a while ago, I never used a training log book. I never thought that there was a need. I’ve been training for so long that I have quite a good memory when it comes to keeping track of weights and reps from workout to workout. And I’ve got through my years in the gym happily using this method. Anyway, I didn’t want to be carrying about a pad and pen in the gym when I’ve got some heavy poundage to be concentrating on.

However, having started to document my diet plans and my body composition, I have seen how this could be of massive benefit, allowing me to analyse progress and make tweaks accordingly. So, a few months back, I thought I would apply the same principals to my training regime.

Buying a training log book

I went out to WH Smith and deliberated over which notepad and pen to buy for the task - thinking this an important decision to make. I went for the smallest I could find, attaching the pen to the ring bind on the notebook to ensure it wouldn’t get lost.

I then proceeded to take my notebook and pen into the gym with me, making notes on exercises I performed, sets and repetitions. The first week built up a picture of where I was in terms of my strength. The second week is where I really seen the benefits.

By referring back to the previous session for that muscle group, I could set myself new targets for what I wanted to push in that session to ensure I was making appropriate progress. Having the numbers written down in a book made these targets a bit more concrete and tangible, providing a goal for each set which I would try to meet. And more often than not, as long as I was realistic with my targets, I found that I was hitting them. Continuing this over the weeks resulted in a gradual, consistent progress.

Training log book can stop stagnation

However, eventually, I would see progress slowing. By looking at the log book and seeing the same numbers over a sequence of weeks, I could see that progress was stagnating and something needed to be done. So rather than continue to try and push through the same routine, I used this as an indicator that I needed to change my routine. I would create a new training plan, and start the process again: use week 1 to record my current strength and then each subsequent week set myself new targets and try and achieve these targets to continue my progress.

And ever since, this approach has worked well for me. The benefits are obvious. Not only does the log book help you remember what you’re pushing and how you have performed, but having the numbers written down allows you to set tangible targets that can motivate you in each session to increase your weights and consistently see progression in your strength (and size).

So, don’t let your training stagnate. Get down to your local stationary store, buy yourself a notebook and pen and start keeping a record of them repetitions.

eat. train. sleep.