So lately I’ve been reading Beyond Brawn: The Insider’s Encyclopedia on how to build Muscle & Might. I found out about it through Martin Berkhan’s list of “Ten Great Books to Expand Your Horizons.” While I’m only about a third of the way through it, so far it has been an incredibly informative and motivational read.
One of the training tactics Beyond Brawn emphasizes is the importance of setting measurable goals for yourself within a specific time limit and maintaining a detailed training journal of your workouts while you work towards them. While I have been setting specific goals for myself lately, I really need to start keeping an organized training journal. A training journal helps keep your memory accurate, your workouts consistent, and holds you accountable to your goals. So this month I will begin tracking my progress by recording the exact weight, number of reps, and number of sets for each exercise as well as how I feel physically for each workout overall. I found some good workout log templates from Answer Fitness.
By Valentine’s Day I will reach the following strength goals.
Current Strength Measures Strength Goals
(January 15th): (February 14th):
Bench: 90 lbs x 5 reps Bench: 95 lbs x 5 reps
Squat: 155 lbs x 5 reps Squat: 165 lbs x 5 reps
Front Squat: 85 lbs x 5 reps Front Squat: 95 lbs x 5 reps
Overhead Press: 65 lbs x 5 reps Overhead Press: 70 lbs x 5 reps
Deadlift: 135 x 5 reps Deadlift: 145 lbs x 5 reps
Chip-Up: 1 Chin-Up: 2
Pull-Down: 7 x 5 reps Pull-Down: 8 x 5 reps
Dips: ? Dips: 5
Plan of Action:
Break these 8 exercises into 2 separate workouts.
Workout A: Chin-Up, Pull-Down, Bench, Overhead Press
Workout B: Deadlift, Squat, Front Squat, Dip
Monday: Jump Rope for 100 reps, Workout A or B, Stretch
Tuesday: BodyRock workout
Wednesday: Sprints, Workout A or B, Stretch
Friday: Jump Rope for 100 reps, Workout A or B, Stretch
Diet: 90% Paleo & Intermittent Fasting – only eat between Noon and 10 pm