Below is a link to my workout data.
I have always personally a fan of logging what I specifically do on a workout just so I can attempt to do more than I did previously. If you don’t log what you do, it’s more difficult to tell if you’re actually getting better/stronger.
If tracking your workout data is something you haven’t done before, I suggest starting with a small physical notebook. It “tricks” your brain into thinking what you’re doing is more important than it is. Your workouts and what you do in them are important of course, but I mean that you taking the extra effort to physically log what you’re doing is translated roughly to your subconscious as “this is something I’m taking extra care to take track of”.
Your conscious and your subconscious work in tandem in a very interesting way. Your consciousness trains your subconscious but your subconscious directs your conscious (or at least attempts to).
You consciously choosing to take extra time and attention to track this is telling your subconscious that it’s important. Your subconscious drives your consciousness so if your consciousness continuously repeats something to your subconscious, your subconscious will more often direct you to go take track of it.
This is a very entangled concept, I know. Essentially you almost have a perpetual feedback type thing going on here, but not quite. As we all know, perpetual energy has yet to be figured out so while your subconscious will help drive your conscious with a nudge, it will not continue to do so forever. Much like plate spinning, every once and awhile your subconscious will need some extra attention to keep spinning.
It’s best to use a small notebook instead of an online sheet like I am because on your phone, the sheet is easy to forget about. You always carry your phone around, that is not new, it is not shaking up your typical every day brainwave patterns. You are trying to grow something new and you want to pay extra special attention to this so it flourishes and once it does all it will take is periodic care in the future. There is also something so much more rewarding about flipping to the start of your notebook and seeing where you started in comparison to where you are today– that feeling is lost when you just scroll down a screen.
I’ll speak more on my workout routine in a suture article and will be sure to link it here, there’s plenty to see on your own, though it’s pretty obvious what I’m doing once you take the time to look at it for a second.
https://docs.google.com/spreadsheets/d/1015K0y_Nt_TX79UhS6C3Hr8Q2zJ65XIM1cJyN8_lW60/edit?usp=sharing
Enjoy and feel free to copy this routine, its guaranteed to get you into shape should you decide to follow it.