|
Exercise notebook
I have found that my training notebook is one of my most valued tools. In it I keep:
- My current workout record
- Record of past workouts - the successful ones and the ones that blow
- Printed copies of:
- Published workouts from books and magazines
- How-To articles from magazines
- Workouts from web forums
- Nutrition articles
- Instruction manuals for equipment
- Health articles
It has gotten so thick I will have to divide it soon. By far the workout records are the most useful. I use them to:
- Keep track of what exersises I should be doing at any one time
- Keep track of exercise schedule
- Keep track of progress - I know what my last weight was, how fast I am progressing, if I have hit a plateau and need to
do something else, how long before I need to make up a new routine.
- Determine how the next routine should look - low, medium, or high rep, low, medium or high weight, isolated splits or
whole body routine.
I like to rotate between styles of routine about every 4 to 6 weeks. Some high repetition routines can only be
maintained no more han two weeks. Too physically taxing, but good goose stalled progress. Keeps exercise interesting and allows
for correction and determining the most effective routines.
|
 |
|
|
|
|
|
|
Terminology
- Bodybuilding - Unlike lifting competition, has to do with the effect that lifting and exercise has on body shape. Hypertrophy
(muscle building) and symmetry.
- Powerlifting - Consists of three lifts - the deadlift, the bench press and the squat
- Olympic Weightlifting - Consists of two lifts - the clean-and-jerk, and the snatch
- Standard bar and plates - 15 pound, 5 foot bar, 1 inch diameter. No sleeves, can handle up to 200 pounds.
- Olympic bar and plates - 45 pound, 7 foot bar. Bar has 2" rotating sleeves. Can handle up to 1000 pounds.
- Camber or EZ Curl bar - Bar has W shaped bends that take pressure off of wrist and elbow joints for some curl, triceps
and overhead exercises. Puts hands in a more ergonomically comfortable position. May come equipped for Standard
or Olympic plates.
- Dumbbells (DB)
- Adjustable DB - the kind that usually come with packaged weight sets. Some sets sold in compact DB packages of 30-40 pounds.
Compact, flexible, inexpensive
- Fixed weight DB - Either cast dumbbells (sometimes vinyl coated) or plates that are permanently fixed to the hand
bars. Make moving between exercises quick. Nothing to load. Space hogs, relatively cheap individually, expensive to buy a
set.
- Selectorized DB - Compact ,often odd shaped, Powerblock type dumbell sets that allow adding or subtracting weight by moving
pins or locks.
- Cardio
- Cycle
- Spinning
- Treadmill
- Elliptical
- HIIT
- Stability ball
- Testosterone
|
|
|
|
|
|
|
|