I’d love to think myself capable of putting together a decent workout at the gym. I have a good staple of workouts from my old trainer, magazines, my physical therapist, and books. I can even plan workouts in advance, yet inevitably when I walk into the gym the plan is gone from my brain and I’m confused.
I have a few good workout notebooks I love; one I made and the fitbook from the blogger gift exchange last year. And they’re great! But when I take them to the gym I lose them…or at least temporarily. On a weight bench when grabbing or returning weights, on the floor while wiping down the bench, under the mat while stretching. I never remember where I set it. Hey maybe it means I’m hyper focused on the workout, right?
Finally I came up with a system that works for me. I plan my workout in advance and record it in my book…and then take a post it version to the gym.
The post-it is so much easier. Little post-its hold a short cardio or strength routines. Bigger post-its hold intervals or a combo of cardio and strength for the day.
One piece of paper is very easy to use. It sticks to the cardio machines to keep me on target for changes. And I can stick it to my water bottle for weights because I never lose my water bottle.
Yesterday’s workout was a combined gym cardio and weight room strength.
| Quick Cardio Intervals | |
| Warm up (Treadmill) | 5 minutes |
| Treadmill 1-2 interval setting | 20 minutes |
| Elliptical Intervals (level 3 start) | 15 minutes |
| Stationary Bike interval setting | 10 minutes |
| Cool Down (Treadmill) | 5 minutes |
| Strength Compound Movements |
| Squat to wall push up |
| One Legged Dumbbell Row |
| Plié squat to upright row |
| Front Lunge to Lateral Raise |
| Reverse Lunge with bicep curl to Shoulder Press |
| Wood Choppers |
Kept me on target and reminded me why I love the weight room at the gym. Now I need to stock up on more post-its.
How do you plan your workouts? Do you keep records of them?
How about checking out :
Workout With A SmileSmiles aren’t always at the ready so encourage one in a few ways. Wear a fun outfit. Put on your favorite workout clothes that ... 
The 90 DaysI’m still on the mailing list for the running club and dream of running this race again. Yet it’s almost time and I feel ... 
Burn It OffI’m guilty of the classic workout sin: “ I worked out…I can eat a cupcake and a donut.” Cupcakes and donuts are good. Or ... 
Pretty Pink PolarIt likes to hand out on my wrist…even in the cold for a New Year’s Race. A HRM was my big reward for a ... 
Oh good, I’m not the only one who does this. I have my 4 strength workout routines broken down into supersets that are as efficient as possible based on the layout of my home gym (obsessive? no, of course not). BUT I have moved from post its to laminated reminder sheets that I attach to my water bottle with a rubber band. This way, I don’t have to re-write every time.
And I use dailymile to log my workouts. You should join and become my dailymile friend.
Victoria (District Chocoholic) recently wrote about..Cranberry Bark: Two Types of Chocolate and Two Types of Cranberry
That is a fantastic idea! I need to break out the lamination machine tomorrow for all my new New Rules of Lifting for Women.
I’m on Daily Mile but I need to be better about recording on there. Perhaps a new years resolution?
I love that Idea! have never thought about what to do. I am horrible though with gym workouts. I get there and feel like I wonder around for a little bit and then leave sweaty. this would be much better.
Danielle recently wrote about..An Unexpected Evening