Tracking Your Workout with Your IPhone

A lot of people like to use a journal to guide and record workouts. I have always liked the idea of this, but I just don't have it in me to carry a book and pen and write everything I do down. I do, however, have my iphone plugged into my head for music, not to mention it keeps most people from interupting your workout. If you want to look even more busy, you could use an app to record your workouts and much much more.

I have been using Gym Buddy, $2.99 last check, on my IPhone to record and track all kind of personal information about my gym efforts. There are several programs out there and once you get use to recording your sets and reps it comes natural. Some people find that it can help with motivation, "got to fill out my log", and if you miss a workout looking at that empty square on the calander can provide another form of motivation. One interesting bit of information that I like to look at is the total amount of weight lifted durning a session. I was shocked to see numbers over 27500 lbs for a chest tri workout and 55000 lbs for a leg routine. Check it out, it might be what you need to spark some new interest and get to see actual progress.

Add a Push-Up Day

Increase your chest development and strength with the PUSH-UP!

Even if your working your chest hard, pick a day and add 100 push-ups to the mix. Do them in as few sets as possible with as little rest as possible. Also changing the type of push-up by elevating the feet or hands (incline/decline) can help and shock the muscles into growth.

2 Rules to follow:

1. If its easy change it so it's not.



2. When you can do 60 in the first set without stopping, do 150 total.

Goal Setting

If your going to lift weights, then ask yourself, "What's my Goal?"

MUSCULAR ENDURANCE: The ability of a muscle or group of muscles to perform repeated contractions against light loads for an extended period of time.

• Use lighter weights, complete 3-4 sets of 12-15 repetitions, take a shortened rest period of 60 seconds or less between sets

MUSCULAR HYPERTROPHY (GROWTH): Increase in muscle size and mass.

• Use a moderate to heavy weight complete 2-4 sets of 6-10 reps; rest 30 to 90 seconds between sets

MUSCULAR STRENGTH: The maximal force a muscle or group of muscles can generate in one maximal effort.

• Use heavy weight; complete 3-8 sets of 1-6 reps, rest 2+ minutes between sets

Chances are, if your lifting weights already then your doing something along these lines. The best option is to rotate every 4 weeks or so, from one method to another.

Superset Extra:

On Bi- Tri day throw in:

1 set of dips, as many reps as possible, followed up by one set of pull ups, as many reps as possible- Repeat this for 5 sets.

SUPERSETS

Supersetting is a great way to bust through a routine or to move to the next level in your training. It is considered more advanced method of training. Basically, supersetting is moving from one exercise to another with no rest. The exercises can be for the same muscle group or different muscles, often opposing, like chest and back or bicep and triceps.

Advantages:

saves time

increase intensity

overload muscles

variety

Examples:

Pre-exhaustion sets: Doing a isolation movement like one set of LEG EXTENSIONS followed by a compound movement like one set of SQUATS. Repeat this for a total of 4 sets each.

Opposing Muscle sets: Combining one set of bench press followed by one set of dumbbell rows. Repeat each set 4 times.

Supersets can be a challenge and might require more rest and you should maintain a higher heart rate during your workout.

Pull-ups

Pull-ups take practice and determination, but can benefit your upper body strength like no other single routine. Often the bench press and bicep curl get all the attention when it comes to showing off at the gym. One reason you don't see the big tough guys showing off at the pull-up bar is they can't. To do an impressive set of pull-ups, it takes practice.

Try this 1 - 2 times a week:

4 sets of Pull-ups

4 sets of Lat pulls

4 sets of Cable Rows

(shoot for high reps, 10-15, to failure)

20 minute workout

Complete as many sets as possible in 20 minutes, rest only if you have to!!!!

8 pull-ups

15 push-ups

25 body weight squats

25 crunches

The SAID Principle

SAID stands for Specific Adaptation to Imposed Demands. What does that mean? It refers to the principle of adaptation that your body uses to get stronger to meet physical demands that are placed on it. Specificity refers not only to exercise selection but also refers to how the exercise is done when lifting (fast/slow), and to the number of sets, repetitions, and amount of rest taken.

Basically this means that changing up your workout is necessary, it keeps you from plateauing and increases muscle gain.

The "Murph"

Workouts come in all shapes and sizes. You don't have to go to the gym to get a good workout.

Here is a hardcore one I found on Crossfit:

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005".

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Of course not everyone is can do 100 pull ups or 200 pushups, but you might be surprised what you can do if you really push yourself.