-Show screen shot of workout template that points out different elements

Description at the top of each workout:

-RPE Goals: See Training Terminology

-Progressions:

These will be listed in the description at the top of each of your training sessions. These are to be utilized throughout the training cycle to help you challenge yourself and progress through the program.

-Tempo: See Tempo Guide 

Logging weights

The most important thing you need to know about logging your weight selections is to be consistent every time! This way you can keep track of your progress!  Since many exercises are performed by holding a dumbbell in each hand you can choose one of two ways to log your weights:   

Approach 1—Single Weight Only:
If you are performing 12 reps of a dumbbell curl with both hands at the same time while holding 10 lb weights you can simply log 12 reps for 10 lbs. The advantage to this method is being able to see quickly when you check history how much weight you used last time. The disadvantage is that it doesn’t represent your total volume of weight lifted.  

Approach 2 — Both Weights:
If you are performing 12 reps of a dumbbell curl with both hands at the same time while holding 10 lb weights you can log it as 12 reps for 20 lbs.  The advantage of this method is that it gives you a more accurate look at the volume of weight you are using.  The disadvantage is that you have to do some simple division each time you check your history to determine how much weight you need to lift per hand.  

Rating your Workout

The app will ask you to rate the workout when you are finished. Guess what?! You are rating yourself! 

On a scale from 1-10 how much effort did you put in?  If you felt the workout was too easy, this is a good time to determine how you could have made it more challenging.

Questions to ask yourself:

• Did I challenge myself with weight?.  

• Did I follow the tempo prescribed?

• Did I follow the rest periods?

• Can I improve my form?

You can leave me a comment too!   I’m always excited to give you a virtual high five and pump you up!

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