How do you remember your routine at gym?
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I have a small notebook - it's easy to tuck under my arm and it's not obvious I have it... not that I really care if people see it lol. I write down my routines, and I also keep track of my running times. Without my workout written down, I have a hard time remembering what I wanted to do, and I end up wasting time.0
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Hi
I have my workout saved in my BB and also carry it on a piece of paper too. That hour in the gym is too precious to waste it wondering around trying to remember what to do next. On occasion, I vary the running order if a piece of equipment is not available but generally I follow the same routine. Particularly for the days when I don't feel like going to the gym - I show up and follow the programme on autopilot - helps get me thru and it's better than doing nothing.0 -
I've got my routine in my notes in my cell & I have my cell clipped to my waistband when working out.
Years ago I would take a clipboard with the workout on it & I would fill in weights used & reps for each set. Using my cell is easier. The info is important to have for planning the next workout & knowing when/how much to increase weights.0 -
Get a notebook or a tattoo.0
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12+ excersises? Damn bro, no one remembers that
But seriously better cut down on those numbers and rather up the intensity to 11. I have only 4-5 different excersises pr training and I'm not in the gym more than 80min tops with warmup and stretching included, but when I'm on my way home I'm exhausted.
I never have the same program twice either, the only excersises I keep is the basics, and then i just mix it up surprising my body each time.
Anyways, that was not your question so..... I use JEFit pro for android, everything on the phone. Check it out, might be something for you jefit.com0 -
Used to use JeFIT, but a lot of the exercises I like to do are not in there. I switched to Fitness Buddy . It was about $2 and well worth it. It includes band exercises as well, which is awesome. It was originally why I got it, but now that I've gone back to free weights, I appreciate it just as much for those workouts too.0
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FOR ME:
squat
deadlift
pullup
bench press
overhead press
the compounds that get it done and get me out knowing i did something substantial
M/W/F I pick 2 (a lower and an upper) and do however many sets it takes to fill up 40 minutes or so. Sometimes it's low rep/heavy weight or moderate rep/moderate weight, depending on how I feel that day. For me, just having that freedom helps me to push myself, because I must listen to my body and be realistic about how i'm feeling that day.
I've kept log books since 1992 with the 12+ exercises, 3-4-5 times a week, tricep extensions here, kickbacks there, concentration curls, leg extension over there....i'm just over it I guess0 -
12+ exercises?? That's too many...
I just use a sheet of paper and a pen.0 -
I really don't want to carry around a big notebook - those guys seem silly looking.
Any other suggestions from experienced gym rats?
As a somewhat experienced gym rat, you are wrong. Those of us with big notebooks don't look silly. We look like we know what we're doing and have a plan. I do 1-4 lifts per day, with varying rep ranges, number of sets, and varying weights.
Learn 4 basic lifts: squat, deadlift, bench press, and some sort of row. Do those. You can easily remember 4 lifts. When you're comfortable, add in new lifts (start with overhead press).0 -
Are there any of these apps you mention that sync at the end with MFP?
Secondly - thanks for the awesome feedback and overwhelming replies.0 -
The trainers at my gym have me on a 15 exercise plan from what he wrote down (and did the other week).
It's all done with good form but quick so the heart rate stays up and I am breathing super heavy and sweating like crazy.
It's a lot to remember when your there and people are everywhere, music jamming, some stuff isn't available, etc, -- a lot of times I just give up and leave.
First group is squats, rows, medicine ball toss up (3 sets of 10 each)
Second group is three different exercises on this cable machine (3 sets of 10 each)
Third group is dumbbell overhead presses, decline situps with weight, and kettle bell swings (3 sets of 10 each)
Then I am supposed to hit those huge heavy ropes that you swing up and down. Both at same time, One at time, side to side (3 sets of 10 each)0 -
15? I didnt even know there was that many.
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I really don't want to carry around a big notebook - those guys seem silly looking.
Any other suggestions from experienced gym rats?
As a somewhat experienced gym rat, you are wrong. Those of us with big notebooks don't look silly. We look like we know what we're doing and have a plan. I do 1-4 lifts per day, with varying rep ranges, number of sets, and varying weights.
Learn 4 basic lifts: squat, deadlift, bench press, and some sort of row. Do those. You can easily remember 4 lifts. When you're comfortable, add in new lifts (start with overhead press).
Also, I've gone with a downsized notebook. I use a "mini composition" notebook. It has room to write down the 4 lifts I plan to do, and the weights to use for each set. It fits in my pocket when I going from area to area, and I just set it on/near the bench or whatever other piece of equipment I'm using. The pen clips right to the book so its not even something different that needs to be carried around. If I felt the need to use a pencil, I'd stick it behind my ear for easy access.
As for feeling like you look silly, you don't. You look like you're trying to keep focused and on track with your exercise. If someone looks down on you because you know what you're doing and are keeping track realize that you're going to make better progress by having that information.
Also, I do Wendler's 5/3/1 and use one of the aps (not made by Wendler himself, but some *kitten* just using his name) to keep track across the long term. No smart phone so when I'm working out at the gym I use paper and pen, and transfer it to the ap (on my kindle). It'll output it to a CSV file so I can graph progress. I haven't done that in a while, but probably should soon.0 -
That is funny about the amount....
I had one male trainer give me that many in my plan.
Went and saw another trainer a couple months later - gave me different exercises but same amount.0 -
I had my clipboard and workout sheet, and I felt like a tool with it at the gym. Then, I tried an app on my phone, I tried a spreadsheet on my phone .. they were a hassle. Now I walk around the gym with my clipboard.0
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I used a small notebook. I write down my plan for the each day with lines for weight and reps for each set. The following week I look back at what I did (and if I left notes about what I should modify, like increase or decrease weight, etc) that way I don't have to waste time trying to remember what I did.
That's if I want to follow a plan. The other option is, improvise. You know you'll do back today, so you just go for whatever back workout you feel like doing. Weight? You do one set with X weight and for the following sets you adjust the weight weight on whether it was easy or not for you that first set.0 -
I don't have a smartphone. Open Excel, make a spreadsheet, print it out, find a pen/pencil, and take them with you. I don't mind looking ridiculous or silly though. I'm there for me,and I like to document my success.0
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Any smartphone... Sometimes I see an exercise I wanna try, so I snap a picture with my phone from the computer screen. Sometimes I create a workout on my PC, and just take a pic with my phone, and keep it open during the workout. But my favorite is my personal trainer ))0
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Also use a small book and pen to record weights. I even take the New Rules book in with me to the gym when starting something I'm unfamiliar with. I forget what my limbs are supposed to be doing the first couple of times.0
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I think the reason it looks silly to me is instead of staying constantly moving and heart rate up in the prime zone for weight loss they are stopping every few minutes to jot something down or looking for somewhere to put their notebook or where did their pencil go......your completely right though - they are probably the smart ones. I apologize for calling them silly.
Wish there was an app that would lead my vocally through the workouts like a personal trainer.0 -
I think the reason it looks silly to me is instead of staying constantly moving and heart rate up in the prime zone for weight loss they are stopping every few minutes to jot something down or looking for somewhere to put their notebook or where did their pencil go......your completely right though - they are probably the smart ones. I apologize for calling them silly.
Wish there was an app that would lead my vocally through the workouts like a personal trainer.
Actually getting your heart right up and down it is a GREAT thing for weight loss. That's part of the principles of HIIT and Interval Training.0 -
I think the reason it looks silly to me is instead of staying constantly moving and heart rate up in the prime zone for weight loss they are stopping every few minutes to jot something down or looking for somewhere to put their notebook or where did their pencil go......your completely right though - they are probably the smart ones. I apologize for calling them silly.
Wish there was an app that would lead my vocally through the workouts like a personal trainer.
I would guess most people in the weightlifting areas are there for strength training and/or body building and not circuit training. Keeping their heart rate up or in any kind of zone is not a priority for them. Taking enough rest to be able to complete their next set is.
Circuit training works for a lot of people but I found that trying to mix my strength training with my cardio was not as effective doing them at separate times.0 -
I think the reason it looks silly to me is instead of staying constantly moving and heart rate up in the prime zone for weight loss they are stopping every few minutes to jot something down or looking for somewhere to put their notebook or where did their pencil go......your completely right though - they are probably the smart ones. I apologize for calling them silly.
Wish there was an app that would lead my vocally through the workouts like a personal trainer.
weightlifting isn't the same as cardio- you aren't trying to get your heart rate up- it's not about that- it's about getting your lifts in- proper form and gaining strength.
You WANT to be rested- and bringing the heart rate down- gives you more for the next lift.
There is no "fat burning zone" There is "eat at deficit"- "lift weights to not lose muscle mass"- and "do cardio so you can eat more and still be in a deficit."
and I probably spend less time writing down what I do than I do flipping through face book (which I do both of between lifts-) which is still probably less time than someone spends wandering around not knowing what they are doing or what they are doing next.
Book- back- pen- phone- belt and jump rope. I know where my stuff is- it's not hide and seek where's waldo- the bag goes next to the squat rack. and that's it.
You're massively over thinking this my dear.
Get a small gym bag- put a towel- extra pair of shorts and socks a note book two pens and a water bottle in it- and you're good to go.0 -
I use a google spreadsheet and open it from my phone.0
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I think the reason it looks silly to me is instead of staying constantly moving and heart rate up in the prime zone for weight loss they are stopping every few minutes to jot something down or looking for somewhere to put their notebook or where did their pencil go......your completely right though - they are probably the smart ones. I apologize for calling them silly.
Wish there was an app that would lead my vocally through the workouts like a personal trainer.
I would guess most people in the weightlifting areas are there for strength training and/or body building and not circuit training. Keeping their heart rate up or in any kind of zone is not a priority for them. Taking enough rest to be able to complete their next set is.
Yep. Resting between sets can be important. Depends on your goals, of course.
I keep my notebook in my pocket with my pen. Combat trousers, mind, so plenty of space.0 -
Indeed - to me the silly person is the one in the weights room worrying about "the prime zone for weight loss".I apologize for calling them silly.
For the record, the 'prime zone for weight loss' is pretty much your maximum heart rate.
Yes, you burn carbs AND fat here. Burning carbs means your body will, with the same food intake, burn more fat later.
The "fat burning zone" means pretty much nothing - it's the point where your body is burning a bigger PROPORTION of fat. But that's a bigger proportion from a SMALLER number.0 -
My trainer wrote a plan with me and drew pictures on it. At my gym, we have a pigeon hole system where all those written plans are kept. I pick mine up at the start of every session and put it back at the end.
My workout is relatively simple, but I have to divert all brainpower to sticking with the exercise and not walking out, so the bit of paper is key. I don't have spare brain cells to remember anything when I'm in the gym.
Nothing wrong with writing stuff down!0 -
I go by the alphanumeric 'names' on the machines. I'm pretty bad with forgetting stuff but strangely, these always seemed to stick with me so far. If that changes, I'll probably carry the plan around with me that my trainer filled out for me. They fill them out and then have shelves full of folders with them in the gym, so every member can just go and get theirs if they need it for their workout. I used to do that in the beginning but found that I never looked at it anyway.0
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Evernote, i have workout logs dating back a year or so now, before that it was the good old ink and paper.0
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I just use a bit of paper for a week. I don't keep anything apart from the one from the first week so I can look back and see how far I've come. Might try using my phone's notepad, but I do not need another app.0
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