Creating YOUR Program
How to make a workout log

How to make a workout log

Making a workout log is very much like charts used by bodybuilders or those of you who may do steady weekly workout. Like physical exercise, you must keep track of how long you do each exercise, the number of repetitions, and which exercises you have already done, so that you can get the most out of the program.

If you already have charts, from a workout guide or other book, using those would be fine. The important factors you are tracking are:

1. day
2. exercise (and type of exercise)
3. number of repetitions and/or time of exercise

Below are some sample workout charts from members. Note that these charts are merely examples, but they provide an idea of how often you should do your workouts, and the variety of exercises you CAN use if you choose to do so.

The Workout Log

Workout charts.

Exercise name Suggested time Week one Week two Week three Week four
Bending exercise (exercise 1) 1-2 minutes 2-3 minutes 3-4 minutes 3-5 minutes 4-5 minutes
Flexing exercise (exercise 2) no time specified n/a n/a n/a n/a
Stretching exercise (exercise 3) 1-2 minutes 1-2 minutes 1-3 minutes 2-3 minutes 2-3 minutes
Two Way Length (exercise 4) 3-5 minutes 3-5 minutes 3-6 minutes 4-7 minutes 5-7 minutes
Dual Stroke (exercise 5) 3-5 minutes 3-6 minutes 4-6  minutes 4-7 minutes 5-7 minutes
Semi Erect (exercise 6) 3-5 minutes 3-6 minutes 4-6 minutes 4-7 minutes 5-7 minutes
Erect (exercise 7) repetitions reps* + 10 reps + 20 reps + 30 reps + 40

* reps = your original target number of repetitions, when you being the four week advanced program.

Name of exercise Type of exercise Times per day/week Duration of workout
       
       
       
       

  Below is a sample workout chart from Jim, a beginning user who wants to gain length and pc muscle strength.

Name of exercise Type of exercise Times per day/week Duration of workout
Two-Way length 2/3 3 min.
Dual Stroke length 1/4 3 min.
Bending Warm-Up 2/3 1 min.
Flex Warm-Up 1/4 2 min.