How to Record information in your log?

Some people benefit so much from recording their weight routines (and cardiovascular workouts) that they jot down information daily. Other people find the paperwork annoying and prefer to keep a log for, say, one week every couple of months as a reality check. No matter how often you use your log, jotting down many or all the following details is a good idea:

• Your goals: At the start of each week, jot down specific workout goals such as, “Push extra hard on back and biceps,” or “complete eight push-ups.”
• The name of each exercise: We’re talking specifics. Don’t just write “chest”; write “incline chest fly” or “vertical chest press.” This way, you know whether you’re getting enough variety. Plus, you’re forced to know the name of each exercise. We know people who’ve worked out for years and still refer to the dumbbell shoulder press as “that one where you push the dumbbells up.”
• Sets, reps, and weight: Note how many repetitions you performed and how much weight you lifted for each set. Suppose that you did three sets of leg curls — first 12 reps with 30 pounds, and then 10 reps with 40 pounds, and then 7 reps with 50 pounds. You can note this by writing “3” in the set column, “12, 10, 7” in the reps column, and “30, 40, 50” in the weight column.
• How you’re feeling: We’re not asking you to pour out your emotions like a guest on Oprah. Just jot down a few words about whether you felt energetic, tired, motivated, and so on. Did you take it easy, or did you act as if you were in Basic Training?
• Your cardio routine: Record how much cardiovascular exercise you did — whether it was a half an hour walking on the treadmill at 4 miles per hour or 15 minutes on the stairclimber at level 6. Also, note whether you did your cardio workout before or after you lifted weights.
• Your flexibility routine: Record the amount of stretching time and how your stretches felt. If you’re feeling ambitious, you can record the names of the stretches or come up with names for your standard stretching routines.