Weight+Training+logs

** A weight training log allows for optimal progress. Too much or too little weight may be used if resistance is not recorded. If too much weight is used, form may suffer and injury is more likely. If too little weight is used, the body does not have to adapt to a overload (muscular strength, muscular size, power, increased bone density, joint integrity, increased metabolism, etc.). The shorthand method of recording weight training progress can save time in writing. The traditional system calls for a resistance and repetitions performed to be recorded under a date column for every set and every workout. The shorthand method only calls for an initial resistance to be recorded for each exercise. A new resistance is recorded only when the repetition range has been exceeded. Columns represent weight increases, not workout dates. At the end of the month a histogram is apparent, which can illustrate the effectiveness of each exercise relative to other exercises at a glance. Incidentally, the exercises of least familiarity are more likely to manifest greater strength gains. See [|Changing Exercises]. Warm-up set(s) || 50% of workout weight || 12 reps || Workout set(s) || Recorded weight || Repetition range (eg. 8-12 reps) || If repetition range is exceeded || Increase workout weight 5-10% || Record new workout weight for proceeding set or next workout ||
 * Weight Training Logs


 *  [|Warm-up set] is performed with approximately half of recorded weight
 * 12 - 15 reps can be performed easily
 * No record of warm-up is required since it can be easily calculated from workout weight
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Workout set
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Perform last recorded weight
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Example: weight allows at least 8 repetitions but no more than 12 repetitions to be performed
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Increase of 5-10% of workout weight is recorded when 12 reps were achieved
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">No record of repetitions are needed
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Specific fluctuations of repetitions from workout to workout are not consequential
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">New workout weight is recorded when 12 reps are achieved
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">for next workout: single workout set method
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">for next set: multiple set method
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">If multiple sets are performed
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Straight sets: use the same resistance on all workout sets
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Heavy set: after first workout set with recorded resistance, use 5% more weight
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Perform one rep just short of failure or compromised form
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">No need to record heavy set since it can easily be calculated in head
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Maintains simplicity and brevity of shorthand method
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Weight increases will be dependent upon first workout set

<span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Example of exercise log using shorthand method (8-12 reps) || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">1) Sled 45° Leg Press || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">150 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">160 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">170  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">180  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">190  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">2) Lever Leg Curl || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">5 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">5.5 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">6 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">3) Smith Standing Calf Raise || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> 30 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">45 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">60  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> 75 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">4) Cable Seated Row || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> 95 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">100 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">105 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">110 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">115 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">120  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> 130 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">5) Dumbbell Lateral Raise || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">2 *10 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">2 *12 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">2 *15 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">6) Assisted Chest Dip || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Weight || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">90 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">85 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> 80 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">75  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">70 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">65 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Warm Up || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">130 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">125 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">120 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">7) Incline Leg Hip Raise <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">(20-50 reps) || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Weight || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">- || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">1  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">  || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">2 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Reps || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> 30 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">40 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">20 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> 30 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">40 || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> || <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ"> ||


 * 1) <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Increase of 5-10% of workout weight was recorded when 12 reps were achieved
 * 2) <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Intermediate weight (1/2 brick) on weight stack was used to increase weight 5-10%
 * 3) <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Some exercises' true resistance includes both body weight and added weight
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Consider this when calculating warm-up weights (50% of resistance) and weight increases (5-10% of resistance).
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Exercise examples: squats, calf raises, dips, chin ups, pull ups (also see exercise #6)
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Workout example: 170 lbs. body weight + 30 lbs. of added resistance = 200 lbs. of resistance)
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Warm-up: 50% of 200 lbs. of resistance = 100 lbs.
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">ideal warm-up: 170 lbs of body weight - 100 lbs. = 70 lbs
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">for convenience, use body weight for heavy warm-up until added resistance exceeds body weight
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Warm-up can be recorded if "half" is difficult to calculate in head (See exercise #6)
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Weight increases: 5-10% of 200 lbs. = 10-20 lbs.
 * 1) <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">For 5-10% weight progressions: increase in increments of 5 lbs. (or .5 units) until resistance is increased to well beyond 100 lbs. (or 10 units) after which, increments of 10 lbs. (or 1 unit) may be used.
 * 2) <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">If two dumbbells were used, **2 *** may be written before the weight of one dumbbell. For an even briefer record, record **2 *** within the exercise name column just left to the initial weight.
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Also, if the next weight progression is greater than 10% (5-10% recommended) perform more repetitions before graduating to the next weight
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Example: progressing from 10 lbs. to 12 lbs. is a 20% increase in weight. Instead of progressing to the next weight after performing 12 reps, perform about 15 reps before progressing to 12 lbs.
 * 1) <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Assisted exercises' true resistance equals the assistance weight subtracted from the body weight
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Exercise examples: assisted dips, chin ups, and pull ups
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Workout example: 170 lbs. body weight - 90 lbs. of assistance resistance = 80 lbs. of resistance)
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Warm-up: 50% of 80 lbs. of resistance = 40 lbs.
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Warm-up: 170 lbs of body weight - 40 lbs. = 130 lbs
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Warm-up can be recorded if "half" is difficult to calculate in head
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Warm-up changes once for every two times workout resistance progresses
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Weight increases: 5-10% of 80 lbs. = 4-8 lbs.
 * 1) <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Repetitions may be recorded if repetitions are high (eg. 20-30 reps, 20-50 reps, 50-100 reps)
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Round down to nearest 5 or 10 reps if shorthand method is preferred (saves writing reps every workout)
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Record next greater 10 reps when achieved
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">If upper limits of repetition range is achieved, record next greater resistance
 * <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-NZ">Keep rep block blank until next greater resistance is performed, then round down to nearest 10 reps