Keep a logbook for progress

A log book is essential if you are serious about monitoring your progress. A logbook does not have to be a book, it is simply a place where you record on a per session basis what exercise you have done, how much you have lifted, how many sets you have done, your diet etc. You can put as many details as you like, even how you felt at that time, or as little details as you wish, perhaps just the date, the exercise and the maximum weight you lifted for this exercise.

What is important in a logbook is to have regular and reliable data so that you can observe the trend in your progress. Are you lifting more weight or is your workout reaching a plateau? Continue reading

A specific programme

There was a lot of discussions and choices last time in how to put together a programme for whole body workouts but few examples. So this is what I will seek to provide in this post.

So we have 3 exercises: the squat, back row and bench press. We have sets and reps in addition. Let’s put everything together. Continue reading

Putting together a programme

Ok guys and gals, let’s review what we have learnt so far.


First was the whole body workout and why it is so recommended for beginners and for those who took over a year’s break from the gym. It’s a good way to wake up sleeping muscles in as short a workout as possible.

Then came the exercises you can perform in whole body workouts. Lengthy description for squats, the back row and the bench press followed.

I also talked briefly about your first visit to the gym if you are a total newbie. Just take it easy the first time and try out all the machines so you get a feel for them. Just be sure not to put any weights to the machines!

What’s next? It’s putting together a programme around the 3 core exercises I so lengthily described. Continue reading

The bench press

Prima donna

Ah, the bench press! If the squat is the king of all exercises, then I would say the bench press would be the prima donna of all exercises. Guys always rush to do this exercise first, if not to show their strength, then to develop their chest muscles – their pecs – in order to look better shirtless. The pecs and the biceps are not called the t-shirt muscles for nothing. Continue reading