Included with the above log are a few examples of how the log has been used in a real routine, one
of my friends old ones. He started at beginners level with just 4 exercises to begin with, then adding 2 extra ones at every 2 day until you routine was enough for him. You can clearly see he progressed with each exercise, pushing out extra reps on each session
where possible and using the same dumbbell weightage of 7kg for the first 6 sessions. Your first routine days should
be to get your body ready for what lies ahead so the figures show little actual improvement in
reps. Day 3 was purposely trained to the same level as session number 2, not to build up muscle but
again to train the body physically and mentally to get used to the weight. By session 4, the
body will be relaxing into your training method so it becomes time to shock it into impoving by
going to full maximum effort pushing to the limit. The biceps and shoulders have really taken a beating here
and you will notice squats and barbell lifts have also been added to go for maximum gains. Again, after this point you
can see a leveling off of reps as the near maximum is reached every time to build layers of muscles and
to get the body used to the strain you put on it.
By session 7 it is again time to force yourself to the limit and here we see the weight of the dumbells has gained an extra kilo - yet it hasn't directly effected the rep level as the body has an amazing amount of extra power just by pushing yourself to the edge of your strength. After this the trainee would try to match these reps on day 8 and 9 and go for it again on day 10, with extra weights being added to both dumbells and the barbell.
Caution: The reps shown on this example are for demontration only and you should not tray to match them or push yourself too far trying to outdo them. Complete your course at your own pace, you may find you improve much quicker than shown here depending on the reps you reach on every 100% day.
