I’ve been doing Mark Sisson’s Paleo Blueprint workouts. Bodyweight at home,
4 major categories: pushups, pullups, squats, planks. Each has levels of
increasing difficulty. Efficient and free - no travel time to the gym.
Portable. Low time investment.
So the categories are standardized which normalizes tracking. I’ve used a
google spreadsheet with graphs. The “total” column=reps*level. Having the
spreadsheet is a strong motivator to make progress.
http://screencast.com/t/ROL5wymFCQY. The data entry in one place, and
having the graphs update right away is convenient.
Other metrics: I track waist and body fat on a separate spreadsheet. Only
use Beeminder for Weight; I find the workouts easy and look forward to
them. Not the soreness the next day
Seems like your challenge is the heterogeneity; you don’t have fixed
Martin Berkhan has the concept of checkins, looking at relative strength
- “With strength, muscle follows.”
- “An extra 10 lbs added to your bench isn’t impressive if you also gained
10 lbs of body weight.”
… so those are less granular outputs he’s tracking.
One more thought: Nick Winter has the idea of tracking inputs, not outputs.
Working out is a virtuous habit that you can control and feel good about.
The outcomes (strength) are harder to predict/control, should probably not
On Saturday, November 9, 2013 10:05:41 PM UTC-5, Ryan Freckleton wrote:
Alright, so I’ve used Beeminder in the past to track visits to the gym
(great use case, btw. Definitely lets me get my money’s worth out of my
membership!) and tracking maximum weight lifted (with mixed results – I’m
still working on this one and can report details if someone is interested.)
But I want a better ‘fitness’ goal. I tend towards a paleo/cross-fit style
workout, but I also want to have some gamification to encourage me to
continue. Basically I want to show improvement over time but also want have
enough flexibility and randomness for it to continue to be fun.
As such I’m thinking about the following method.
- Find an example workout which combines various aspects of strength,
speed, power etc.
- Track how close I am to it by counting differences between where I am
and where I want to be
- Track the number of differences over time, beeminding the number of
convergences made until I have completed it
- Possibly assign points depending on difficulty
I guess I’m looking for a measurement model that will answer two questions:
- What should I focus on for my workouts?
- What should I change about my health and fitness lifestyle, if anything?
Thoughts would be appreciated.
–Ryan E. Freckleton