Hello Reader,

Do you track your workouts?

Most people don't.
If you do, you're already ahead.

Less than 5% of gym-goers actually log their lifts regularly.

I made that up. It's probably less than 2%

It's great job security. I get people tracking their lifts, they lift with more structure and intent, and make *WAY* more progress over the coming months/years.

In return, I get a sick testimonial or review, some money to keep the lights running, and the satisfaction knowing I helped change someone's life.

If you don't track your lifts, this email is for you.
​If you do track your lifts, get ready to have your mind blown when I show you a better way to do it.

Most people track their lifts in a notebook (or notes app), in a sort of diary format.

Each workout is a separate diary input.

You put 1 workout per page, or perhaps 2-3.

To see what you did last week, you have to flip pages and/or move your eyes around a lot.

You're constantly rewriting workouts and exercises, just with different numbers next to or underneath each exercise.

Here's a better way to write and track your workouts, using nothing but your own built-in notes app on your smartphone.

1) Open a new note.

2) Give it a name like "Mesocycle #1" - I'll do this right now while writing this email

3) Write the names of the workouts

4) Write the names of the exercises you're doing.

5) Go to the gym and do the workout. Track week #1 like this:

6) When you go back to the gym next week, track week #2 like this

7) Repeat this for 4-8 weeks, or until you take a deload week, or decide to change exercises. This group of weeks is called a "Mesocycle," and you'll track it separately from other mesocycles. Here's what a mesocycle of progress tracking can look like:

You can pre-plan deload weeks if you want. I often plan deload weeks around births of my children, vacations, or other events.

You can also take them simply when you feel you need them.

8) Here's how tracking the deload week would look. Just slap a "D" on it lol

Eventually, you'll want to end the current mesocycle and want to begin a new one in a new note.

9) Create your new Mesocycle: Simply duplicate the note or highlight and copy everything and paste that into a new note. Keep most, if not all, exercises in rotation from one mesocycle to the next. Only swap exercises that feel stale and/or that cause pain with new exercises. Then erase the lift tracking so you're just left with the week numbers in parentheses.

10: *IMPORTANT* To save Time... consider the following: Temporarily Keep the weight of the final week, so you know what weight you'll start with in week 1 of the new mesocycle - whether you're starting with the same weight, slightly less, or slightly more.

11) Hit your workout. For most people, start the new mesocycle with the weight you ended the last mesocycle on. If you're confident, add a tiny bit of weight.

12) Clean up the note and erase last Mesocycle's week 5 lifts when you no longer need them as a reference point.

13) Enjoy your 2nd mesocycle tracked in your new favorite way.

This method of tracking Is so simple and effective, you wish you had discovered it a long time ago.

I've tracked over 20 mesocycles - most about 6 weeks long - using this method.

That's about 120 weeks and over 700 workouts.

I've tracked thousands of workouts on paper, and at least a thousand workouts using excel sheets.

Tracking my workouts in the notes app is by far the simplest, easiest, and most effective method for me.

The only other tracking method that can spar with my notes app method, is using a dedicated lifting app for actual lifters.

Most popular lifting apps have great marketing or visual aesthetics.

They're great for people wanting to "work out", but not great for those looking to "train"

My notes app method might not be for everyone.

Or maybe the hard part for you is creating the workouts and programming.

If you're nodding your head "yes"...

Yes, you want to track your lifts, and you simply want to be told exactly what to do in the gym...

​Click Here to Check out my Ogusdaily training team.​

• Build More Muscle, Faster
• Effective hypertrophy programming (better and funner workouts)
• Simple, Easy to use app

In addition to my notes app method, I use Ogusdaily to track my lifts.

I love how right there for every exercise, it shows you what you hit last week.

You get example tempo, exercise swaps, sets, reps, and tutorials to help you maximize your time and effort spent in the gym.

Let the app track and display your progress for you.

If you're knowingly or unknowingly just hitting the same weights and reps over time, with the same technique and intensity and bodyweight, you're not making progress.

Make your numbers go up over time with equal or better technique.

Too many people think "It's 100% nutrition!" or "It's 80 percent nutrition and 20% training"

You'll notice everyone who says that...

Is either a fitness coach looking to sell you nutrition coaching...

Or a dude who doesn't even track their lifts looool.

Quality and intelligent training (including tracking your lifts) - for years - is what separates the intermediates from the advanced.

The guys who do versus the guys who don't get steroid accusations.

For a beginner wanting to get into decent (intermediate) shape, It's the difference between 3-5 years of wheel spinning versus 1-2 years of rapid and intentional gains.

So whether you're using pen and paper, spreadsheets, or an app on your phone...

TRACK YOUR DAMN LIFTS AND MAKE THE NUMBERS GO UP OVER TIME WITH EQUAL OR BETTER TECHNIQUE!

If you have a set gym routine,
I want you to try my free, simple, effective notes-app method that I explained above.

Contact me at the end of your first mesocycle using my method, because I'd love to hear how it went.

Now if you're waking up each day feeling like your physique isn't progressing exactly how you were expecting...

And if you're not feeling 100% confident with your current gym routine and workouts,

and want to see how hundreds of others are secretly making the best gains of their life...

​Click Here to Give Ogusdaily a Try and get your first 7 days free. ​

Those already inside Ogusdaily that are reading this...

Oh they know...

(Half of them have turned into coaches lol)

Until tomorrow my guys,

"Do the Next Right Thing."

-Matt

P.S. Looking to skip ahead and jump on a training or nutrition program?

​Click Here to Get 7 days of Ogusdaily Training Membership for Free

​Click Here to Start the Six Pack Shredding (Fat Loss) Program

​Click Here to Start the Mean Gains (Muscle Building) Program

P.P.S. Have you tried everything to get fit without any luck? My 1-on-1 Coaching can help. Click Here to apply​