Record Everything

One of the best things you can do to change your physique is keep a workout and food journal. In your journal you should record all of the aspects of your workout such as which exercises you did, how much weight you used, the tempo of the lift, how much rest you took, how long the workout took, and how the workout felt for you. When you record your workouts it is easy to tell if you are making progress. You should also record your food, sleep, and any supplements or medications you take in your journal. Remember, when you are writing in your journal that more details are better because when you look back a couple of weeks or months you won't remember that day. Many people are surprised when they go back through their food journals and realize that they are not eating as well as they thought they were. Recording your food, sleep, and supplements is also valuable because when your results do come you can look back and see exactly what created the results. It is hard to tell if you are making progress if you don't know where you started and a journal is a great way to track your progress.

Workout of the Day
40 sec on/ 20 sec off
air squat
push press
sumo high pull
pullups
rowing machine
3 rounds
rest 1 min between rounds