Progress

How do you record your progress when it comes to diet and exercise? Do you write it down in a journal or use any of the online websites and apps? I actually use both of those mentioned. I faithfully keep a workout journal (I've now filled in 3), occasionally write in a food journal, and for runs and bike rides use the MapMyRide app. I find to have a log of workouts is really helpful in being able to look back and see how far I've come from when I started. So motivational! I was thinking about this after a tough workout yesterday. So I thought I would share one of my first logged (I'd done many workouts before I started logging them) workouts with you and compare it to last night.

I started the journal on September 1, 2008 with a swim, however on Sept. 3, 2008 I was at the YMCA and here is what I did:

1 Hour workout
60 bicycle crunches
30 sit-ups
30 leg lifts
2 16sec planks

Table w/40 leg lifts each leg
Hip lifts 2 sets 20 reps
Stiff-legged deadlifts 2 sets 20 rep
10 walking laps around the indoor track
20 pushups
Triceps kickback 12.5 lb weight 2 sets 10 reps
Concentration curl 12.5 lb weight 2 sets 10 reps
Triceps dip 2 sets 10 reps


Here is my workout last night September 19, 2012

1 Hour spin class
1.5 hour weight training

 Leg Press 140lb 2 sets 20 reps
                  150lb 2 sets 20 reps
                  160lb 1 set 20 reps

Hip adductor 130lb 2 sets 20 reps
                      140lb 2 sets 20 reps

Split squat 3 sets 15 reps each leg

Walking lunges holding 20lbs in each hand 4 sets 15 reps

Triceps dip straight leg, 35lb plate in lap 3 sets 20 reps

Seated lateral raise 12.5lb 3 sets 12 reps

Rear delt flye 12.5lb 3 sets 8 reps

Pushups with feet on bench 3 sets 15 reps

Weighted back extension 25lb 2 sets 12 reps

Standing low row to triceps kickback 15 lb 3 sets 15 reps

One legged deadlift with high row2 sets 15 reps each leg

Lateral Pulldown 70lb 2 sets 10 reps
                             75lb 1 set 8 reps

Calf raises 35lb plate in lap 3 sets 15 reps

Knee tucks (look ma no hands!) 4 sets 25 reps
Bicycle crunch 4 sets 25 reps
Reverse crunch 4 sets 20 reps


I'm amazed at how much more I can do, how much weight I've added and the endurance I now have four years later.
Want to know how you are doing? Write it down, you'll be amazed and motivated too!

-Lori