15
Starting with your second
DYNO
workout, you should log all your workout results. This will enable
you to monitor your progress over time. Log sheets are provided in this booklet. You may make as
many copies as wish.
Workout Logging:
The log sheets are designed to help you maintain consistency in your
DYNO
variables. See the
sample log sheets on pages 16 and 17 of this manual. Specifically, you should record and keep
consistent the following variables:
• Number of open dampers.
• Height setting of the handle bar.
• Degree of compression.
• Orientation of hand grip (up, down, wide, narrow).
• Number of reps per set.
• Number of sets per session.
In order to be able to compare your results from one workout to the next, you must keep all these
variables the same.
If you decide to increase the number of open dampers as your strength increases, be sure to
record it, and be aware that your results will not be directly comparable to those at the lower
number of open dampers.
If you do variations of a basic movement, you should record these results as separate “lifts.”
For example: If you do bench press both with a wide grip and a narrow grip, these would be re-
corded separately as you will get two different sets of results.
Logging Your Results
Longitudinal Analysis:
We have also provided you with a graphing log sheet
format for logging your progress over time. See page 17.
1. Use one sheet for each “lift.”
2. Take your best set for each day and write the
max and average values at the bottom of the
chart as shown on sample graph at right.
3. Plot your first points about one-third of the way
up the graph as shown on this sample graph.
4. Once you plot your first points, you can write in
the scale along the vertical axis, using each
square to represent five pounds.
5. If you improve so much that you move off the
chart, start again on another sheet.
✳
—
✳
✳
—
150 lbs.
140 lbs.
Date
Max
Ave
7/15
7/20
7/12
157
152
156
147 148
143
✳
—
—
Sample
160 lbs.
To Next Page
Loading...