In response to a few of you asking the best way of recording workouts, I thought I would write a quick post on it with some examples.
First of all tracking progress is one of the most important things to consistent improvement as outlined in my article ‘Were You Better Than You Were Yesterday‘. In terms of creating a training journal, it couldn’t be simpler. First up you need to get yourself a notebook, something cheap will do and I got mine from Tesco. It’s personal preference as to whether you want it lined or just plain pages, I personally prefer lined.
Next I would flip to the back pages of the book and make a PB chart. Basically somewhere to record your maxes on the main lifts, rowing/running times and even perhaps named WOD scores. Make a simple table with all the movements/WODs down the side and then rep schemes/times across the top. See below for an example. From there just input any of the data in pencil so that when you set PBs you can easily rub it out and replace so that you always have up to date numbers handily available at the back.
Once that’s complete, you can now flip back to the front of the book and start recording your sessions. Again, this will be down to personal preference and you can be as detailed or as brief as you like however I would at least record the criteria below:
- Strength exercises complete with rep schemes and weights lifted
- Some sort of note as to whether you will add more weight or more reps the following week
- Workout complete with time/score
- Notes on any scales for the workout
- Notes on performance if applicable
If you want to go into even more depth you could also record:
- All meals for the day and how you felt after each one, especially pre/post workout
- Time of day you trained to see if performance is affected
- How much sleep you had the night before
- Water intake for the day
The key with any recording is to do it in a way you understand and a way that’s easily referred to as you will have to look back on sessions to decide performance in future sessions. This means it needs to be legible and easily understood. Other than that, its really not that complex, the key thing here is that you have a platform to record data and determine how heavy you should lift or how fast you should complete a workout etc. Without this data, it’s merely guess work and could be slowing down your progress.
Alternatively for those who are more into their tech, there are plenty of great apps to record your sessions as well as tracking maxes etc and are pretty comprehensive. Also with it being on your phone, you are less likely to forget it when going to the gym. However if you’re like me, I prefer the old pen and paper. You could also do a combination of the 2 and keep an electronic record of your maxes etc on a spreadsheet.
We are in the process of developing a tracking journal of our own, but if you need any help at all with making a journal please don’t hesitate to ask me in the gym. I also have a ready made spreadsheet for recording maxes and again feel free to ask for it.