How I Track My Flexible Workouts
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- Опубликовано: 10 июл 2021
- My flexible freestyle approach to training doesn't require a set weekly routine, leaving you free to work what you want and when you can best make progress. This simple workout log and tracking method is how I make sure I keep logging my progress.
Download the Scoreboard Progression Log and other Free PDFs here: cutt.ly/dmIKoHx
Micro Workouts book: amzn.to/37YrzEi 
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Matt - this is awesome. I've been logging my workouts this way for years. It keeps my mind focused on where I am right now and what I want out of *this* particular workout today. If I make progress, awesome. If not, no big deal, there's always tomorrow.
Picked this up from this channel a few years ago, has been a game changer regarding training mentality.
I’ve recently begun a similar approach and it makes things so much simpler.
Good stuff as always. Thanks Matt!
Lol the punch line was incredible! When you said don’t change the numbers until you increase them.. it blew my mind 😂 simple, effective and satisfying. your going to see a house of gains being built, rather than a sea or data.
This was a game changer for me and my workouts. No more confusing data, only what matters the most and very effective. Thanks Matt!!
so simple yet so brilliant
Simplicity while being effective is best in my opinion, and this advice scores super high on both counts! Great information as usual Matt 👍
I was one of the throngs who hit you with the "what about tracking?!" question, but this answers it nicely. It's sort of a "greatest hits" list, detailed by "latest and greatest". Very nice concept, more flexible, eliminates redundant info, but still captures the info. Thanks!
Sometimes simplicity is all that is needed, well spoken.
Thank you Matt, keeping a log has always been my problem. The free style idea sounds much more dynamic and engaging for me. I struggle with boredom, not motivation and discipline.
Your menu system is similar to what I TRY to do but appears to solve my lazy writing issues aswel.
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This is actually awesome. Now working out wont feel like a chore, and i still have access to my progress. Thanks!
I've become a big fan this progression method. For example, with weighted pullups I do a certain number. Once I can do that number without stopping, then I add 2.5lbs. and start all over. So easy to keep track of, while also working. Currently I'm keeping the number of reps low, the load high, and doing it often, but I think this method could be applied in different ways. Good stuff as usual, thanks.
Awesome! I have been doing that for quite a long time now! I kinda assumed that was how everybody logged their workout haha!
Easy tracking for everything!
Good shit Matt!
I have just ordered your book Fitness Independence. I can’t wait to read it. Thanks for your work and enthusiasm! Ángel
Appreciate the support Angel!
I've also spent the past couple of months re-editing it and going over it so you're one of the first to get the updated version
@@RedDeltaProject Fantastic!!! Thanks 🙏
Hi!
First of all wanted to say thank you for high quality videos you make and for a relevant information you give, but I also have a question.
I am not fully familiar with all of the videos you made so it may happen that you already gave an answer to my question, if so, I would be very happy if you could guide for such a video.
My question goes like this: I have seen some of your videos on isometrics and in all of them you present this way of exercising as the “perfect-magic-ideal” way of doing sports which will give you muscles and strength without doing movement. But if so, why do you still do other types of exercise?
Excellent
I've been arranging my workout log just like this, after seeing this format in this channel. The idea of having a menu of possible exercises is very refreshing. I do follow a workout plan, but sometimes I allow myself to change the exercise or the intensity based on my notes.
A smart and sensible approach for sure Tiago!
Damn this has been my workout style for the last year without me knowing it was actually a thing 😂. Now I feel better 👍🏾👍🏾👍🏾👍🏾👍🏾
This is a great idea.
I wonder, is there an exercise bank/ web site where we can learn the different exercises for the 6 chains?
So far Fitness Independence, Smart Bodyweight Training & Grind Style Calisthenics have been revolutionary for my humble training. Can’t wait to go through Overcoming Isometrics and Micro Workouts, though I probably should have started with Calisthenics for Beginners!
You can go through the contents of each on Amazon to find what you’re after, heaps of vids on here too just looking through the playlists. I think there’s dedicated ones showing all exercises for each chain.
Yea Alif is right, my second book, Smart Bodyweight Training (goo.gl/pnJd2b) is my best resource for the exercise selection as I essentially just compiled a ton of exercises I think are best in that book.
Hey Matt! I think It's actually beneficial to write down in square brackets next to the Personal Best of each exercise your Current Score too. That way you know that your goal is to progress from that score to the PB. Once your Current Score mathces the Personal Best, then you can erase the brackets all together and continue your tracking only with PB score. Otherwise, you need to remember at the back of your mind all the current scores for all the exercises.
In others words, to create a separation between your Personal Best and your Current Score. Once they match, then you can just use only one set of numbers because now it represents your Personal Best and your Current Score.
Hi Matt. In my push day I used to do dips and ring push ups, in the last weeks I hit a plateau in the dips, but I always try to improve my tecnique and my muscle/mind conection. Anyway you think I should continue with dips, or i can change the dips with pike push ups and try to improve even my pikes using this menú log?
For sure. keep in mind, that you're going to spend most of your training career in some sort of a plateau.
Keep on keep'n on!
@@RedDeltaProject If for instance I hit a plateau in the pull ups, i have to continue with pull ups or i can do the chinups or others variations trying to improve my performance?
does anybody know about an app to track this kind of way? one where it just let's me chose from a list of exercises and then i can input my data for the day? and ideally some calender like feature where i see, which exercises i trained on the different days of the week
I have a question. How do you feel about full body workouts? Adding 2-3 exercises from each category you had talked about.
I do that myself for a few weeks before switching it up . It all works mate , as long as you are taking your sets to failure or very near you will always continue to get results !
The link to the PDFs leads to an error page
Brilliant
But how do you kbow what to improve?
That's the art and skill of training. In the next episode of the RDP podcast I'll be covering some of the most common areas of progression. but in the end, there are almost an infinite number of things to improve.
But a good rule of thumb is this:
Notice what technical aspects erode with fatigue. So if you can do 10 pull-ups, what's different about the first rep and the 10th?
That difference is what you improve on.
@@RedDeltaProject thats raeally good advice. For me with pull ups its usually scapular movement and range of motion.
First one!
Yup! That's you
@@danielray5571 I've never been the first one!
I have an even better method: I don't record anything. I go and workout, and push based on how I'm feeling that day. Nothing worse than having a goal of x reps or y weight then not hitting it because you didn't have enough sleep the night before. Look at those awesome African tribesmen, super fit buff dudes - do they write down what they've done for that day? lol
Just work out and workout hard, but go to your limits for that particular day. No need to write anything down. First world problems which are totally avoidable and shouldn't exist in the first place imo.
I agree in principle, but it can be useful to track the numbers from a psychological point of view. Because if I know I can do 10 reps I will be less likely to give up before doing at least 10 reps the next time. Some people may underestimate their capabilities so tracking numbers helps them to realise that they can actually do more than they think.
Your concept is very much like RPE based programming. Nothing bad about it, but still, I believe that noting/writing the today's performance in some manner is important so that you may gauge your progress from it after, say, 3 months
Alt link to scoreboard: reddeltaproject.com/wp-content/uploads/2016/02/Thescoreboardprogressionlog.pdf
I like my random workouts. .. i try to keep to a push /pull /legs. Days. /// I goin for constantly workouts. Old school values ... keep it simple.. anyway great words //great advise as always. Thanks matt