New Body by New Years?

Replies to This Discussion

Permalink Reply by JBF Mentor Tom Mortensen on November 16, 2011 at 2:08am

Sounds like you've got a good routine goin' there! Keep it up!

 

About notes and notebooks, from day 1 I have carried a workout sheet with me, every time I hit the gym. This means I can track my efforts 3 years back! Excellent data to work with, to find out if I'm actually making progress. I ran a simple calculation on weight increase in some basic excises that have been in my program all the years.

 

It turned out, I had increased weights between 26-38% in exercises like the basic dumbbell press, deadlift and bench press. What I also discovered, was that my max weight in these exercises fluctuated with the amount of focus, my current program allowed. So some month the weights would go down, and others it would go up. Its actually a valuable tool to see what works and what doesn't.

 

But back to the gym; some "hard gainers/muscle heads" seem to think that carrying anything but weights in the training room, is sissy behaviour. So this has deterred hard gainer wannabes from doing so, but my example has slowly but surely swung a bunch of guys around. Once I explained to them the benefits of tracking actual progress and making sure you do progess, they have started carrying small pieces of paper, notebooks, and some even use their smart phones. Usings smart phones, tablets or iPads adds another dimension to exercise tracking, it makes it possible to share and exchange data workout data. Maybe an idea for new a app to iPhone/Pad?

 

Lving in marsh lands I envy the view from Mt. Pelion.

• ▶ Reply

Permalink Reply by JBF Coach Sarah on November 16, 2011 at 7:33am

It is pretty isn't it!? Actually, the entire area is beautiful; reminds me a little of Vestfold in Norway, maybe why I like it so much. Even the architecture - small houses which look like they're made of wood (it's actually aluminium or vinyl siding, not wood planks, other than on the older houses - but even they get changed and updated); some red brick houses with wood trim painted white, smaller towns ... not as hectic as large cities obviously! Google Bay of Quinte, you'll get the entire area up, not just Trenton :)

 

As far as the training notes go - I think that starting out using Tom Venuto's program and reading BFFM, then working with Jeff Anderson and Jon; I was in good schooling from the start. All three (and others as well) tell you to keep written track of your workouts, not just what you actually do but also any notes related to the workout.

 

On Adam's plan, there is a column with "plan" for each workout. In other words, you're not just going by the previous workout, you sit down prior to the current one and "decide" how many reps you're going to get compared to the last. Then you hit the gym and match or better the plan (or not. but you try your damnedest!)  It's a little like 7MM in the sense that you aim to beat the last "score" but it's different in that you don't count total reps.

 

The three guys I mentioned with their laptop - I don't know if you've ever tried the P90X program, but it's tough! They were laughing at themselves for not quite managing to keep up at times. Each was using a different weight (good, at least they weren't trying to be better than they were able to) and neither was tracking anything - there isn't time on that program if you use the video rather than doing the exercises yourself. (I tried it once, a full week - too hectic for my liking, I didn't find I had time to concentrate on each exercise).

 

So yes, Adam's program seems like something I can live with for the next 3 months. Days 4 and 5 are a little different from 1 and 2, and day 6 is HIIT cardio; then I start over next week for 3 more weeks of the same.

From week 4, I move out of Base mode and into the Strength zone :) that should be fun, heavier weights, fewer reps, my favourite! Lol.

• ▶ Reply

Permalink Reply by JBF Coach Sarah on November 23, 2011 at 12:36pm

Moving my 84-day journey to the blog section, returning this thread to its' original purpose.

Check my progression and compliance here :  http://jonbensonforum.com/profiles/blogs/my-84-day-journey-to-53

 

 

• ▶ Reply

• ‹ Previous
• 1
• 2
• Next ›
• Page