Greetings all.

Thank you again for joining me.  Today’s post will elaborate on the statement i made two weeks ago, on Adam’s website

I specialize in physique transformation (pt).  As a Personal Trainer (PT) i aim to make consistent progress-timely (p-t).  For your reading pleasure i’ll detail the last ten years of my life:

I was honorably discharged from the military and i have been a personal trainer ever since.

Sure, I made pit stops in retail and worked as a bouncer frequently, yet the only place i’ve ever succeeded is right next to you, observing the realization of a tactically planned training lesson.

As a PT being paid to deliver the goods, (pt) making the numbers reflect progressive overload (p-t) i find its quite easy when using simple strength training metrics and identifying the most adaptable situation your next workout could take.

Backing it up a bit: In order to prove to you that the money you paid me to change your body has become an investemnt in your physique, i collect measurements of your body and your workouts.  Using arithmetic, i then calculate the daily total and reference previous totals in order to illuminate progress.

I point out the difference in each metric, and you give me more money.

It works!

And in the guest post for Adam Glass a few weeks ago, i ranted on the irritable negligence of people who workout in the same facility i do, yet who do not record their workouts.  It does bother me, truthfully, to see people allotting time for an activity which they hang high hopes on, yet take few further measures to validate.

Here is how YOU can avoid missing out on the total scores you are putting up every time you aim & fire at physique transformation (pt).

Denote the following:

Movement  -Load  x  Reps (for every set) {Total time for the movement}


Seated Shoulder press  50 x 6 right and left, 50 x 7/7, 50 x 8/8, 50 x 6/6, 50 x 6/6 {10 min}

Metrics of Success:

1.  Classifying movements any way you like will help you score your daily totals against previous data and see where you have gained and or/lost.  For example, i classify both seated and standing 1-arm shoulder presses in the same folder.  That is simply what i prefer.

2.  Total Time: feel free to administer predetermined blocks (10, 12, 15 minutes) or simply go with the flow.  If this is a new venture for you, please feel free to round your times off to the nearest quarter or half minute e.g. 10:15, 10:45, or ten minutes and thirty seconds.  This will become handy in later steps.

3.  Total reps multiplied by load or loads (reps at load = Volume).  Using the above example, 33 shoulder press reps each arm at 50lb would calculate to a Volume of 3,150lbs.

4.  Load(s).  This is where terminology in America gets fuzzy, regarding what we call our training loads.  So lets just call them that!  The load or loads you chose to train with during a given movement (shoulder press) has a relative measure to your one-rep max, which is noted as relative intensity.  So we will just arrange this lesson based around the term ‘training load’.  OK?

-Using a single load for a movement allows you to simply multiply total reps by the load.  33 reps x 50lb training load for shoudler press = 3,150lbs.

-When using multiple loads e.g. 50lbs., 55lbs., you may add them up for each set or at the final tally.  I typically do the math after the set.  If i were pressing as listed below:

50lbs. x 6 reps right

45lbs. x 6 reps left

It may help to tally that ASAP.  But this is your lifting, and your personal measures that smooth the process of ACCURATELY tallying your workout are OK.

Again, it could look like this:

Seated Shoulder press  50 x 6/6, 50 x 7/7, 50 x 8/8, 50 x 6/6, 50 x 6/6 {10 min} =

Seated Shoulder press-66 reps @50lbs for 10min =

Volume 3,150lbs

Time 10:00

Volume divided by time = pounds lifted per minute, or ‘density’.

Density: 315lbs. per minute

Density is a huge player metric in physique transformation.  Adam Glass and i agree that when appropriate, high density resistance training will take body fat off of you with extreme prejudice.

Very simple!  What all the totals reflect in regard to all of your training measurements is important, but not right now.  We will cover that later.  Please, for the upcoming week/weekend, simply make the aforementioned record and tally, and post to comments if you would like further  help.  And exploring this photo of my training log may help you. Right click and save and zoom in, if you can.


If not, stay tuned for the continuation.

Have a very nice week.