How to Track Your Workout at the Gym as an Absolute Beginner

I started working out this spring for the first time at my local Good Life and one of the first things I knew I wanted to do was to know when I could ramp up my sets and reps. I’m a big user of the Apple iPhone Reminders app so I figured I’d put it to good use recording my workout:

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But why track your workout like this? Because working out is a long-term activity. Tracking your stats in a simple, easy way like this will help remind you where you’ve been, where you’ve gotten to, and provide a clear path of improvement so you’ll be on an upward workout trend and not plateaued or even going down (how would you know without tracking)? You’ll feel good about continuous improvement and more confident because you know where you’ve come from and where you’re going.  I think most people would find tracking their workout tedious on paper or they just don’t know what workout app to use, etc. So I figured I show how it can be done with an app that most people have already.

So, what you have above is a Gym tab in the Reminders app and I simply list all my exercises in the order that I do them. I also record any pertinent settings for the machine (like Level 12 and target heart rate 150 for the bicycle). Then I record the sets and reps (“10,10,10,10” – ie. 4 sets of 10 reps each). I record the workout count (“x4”) meaning how many times I’ve done it (usually indicates once per workout). I also record the weight.

See how compact and easy it is to review your current workout when you record it like that? And it’s in the Reminders app that I use for everything else so it’s easy and convenient to use.

For the record: I’m not a licensed gym trainer, physiotherapist or doctor. The ideas in this post are from my personal experience and I hope they can help some beginners as well.

Following I’ve included some personal thoughts, recommendations and anecdotes about my experience at the gym since I’ve started. I hope it helps someone out there get started as well!

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Secrets of iRacing

Welcome to Secrets of iRacing where I will be recording my experience, tips, tricks, resources and other helpful information as I play iRacing.

Secrets of iRacing

Welcome to Secrets of iRacing where I will be recording my experience, tips, tricks, resources and other helpful information as I play iRacing.

Secrets of X is a series of blog posts I started with Secrets of iRacing and which has grown to include Secrets of GTR2, Secrets of Automobilista, and Secrets of rFactor 2. The “secrets” part is a little dramatic but there are quite a few tips and tricks I think new users will find very valuable and interesting.

Update 2017-03-14: Added Tuning Car Setups main section to cover car setup basics and added the first two sub-sections Virtual Racing School Setups Academy Basics and The Simpit with Shaun Cole on Basic Setup Tips.

Update 2017-01-02: Added Performance > Unpark All CPU Cores to Reduce Stuttering tip. Added Force Feedback > Enable Simple Min Force to Reduce Wheel Chatter tip. Added Going Faster > Use All The Track (And Everything Else) tip.

Update 2016-09-12: Added Tweaks main section and Disable Head/View Rotation with Slip Angle sub-section.

Update 2016-07-04: Added The Schumacher Advantage tip in the Racing section.

Update 2016-06-26: Added Racing tip about practicing new week tracks early, cleaned up section headings.

Update 2016-05-14: Added video, “iRacing Road Racing Basics with Wyatt Gooden @ iRace4Life 2016,” a very well presented on-track demonstration about learning road tracks.

Update 2016-04-14: Added Incidents section.

Update 2016-03-20: Added Graphics section about iRacing’s new DirectX 11 (DX11) rendering mode and notes about how to use it.

Update 2016-01-01: Added Going Faster section discussing what you do besides practicing to improve your lap times.

Update 2015-07-12: Added Race Sessions and Time Trials sections

Update 2015-04-28: Added Graphics section

Update 2015-03-21: Added Racecraft section

Update 2014-12-29: Added a racing tip, clarified some points, fixed some typos

Update 2014-11-23: Organized the post a little by adding and separating sections by topic such as sales, racing, safety rating, etc.

What is iRacing?

From the Wikipedia entry,

iRacing is a subscription-based racing simulation released by iRacing.com Motorsport Simulations in 2008. Official races, special events, league races, and practice sessions are all hosted on the service’s servers. The service simulates realistic cars, tracks, and racing events, and enforcing rules of conduct modeled on real auto racing events.

And here’s one of their game trailers,

Sales and Deals

iracing-saleBlack Friday Sales

iRacing has an annual Black Friday sale where account renewals are typically half off. For example, a one year subscription usually costs $99 but during the sale it costs $49. You can renew for multiple years and the the code they give you can be used multiple times even on different accounts.

iRacing Dollars and Credits Sales

iRacing has a sale around March (Update: They did the same thing Christmas 2014) where you buy iRacing Dollars and they’ll give you extra iRacing Credits for free. For example, buy $20 iRacing Dollars and they’ll give you $5 iRacing Credits free, or buy $75 iRacing Dollars and they’ll give you $25 iRacing Credits free. iRacing Dollars and Credits have equal value and can be used to purchase cars and tracks exactly the same. It’s a good deal!

Tech Tracks

iracing-spa-tech-trackTech tracks are tracks currently undergoing development by iRacing. They cost $5 which is half or more off regular tracks. You only get to keep the track until it becomes an official track at which time you will receive iRacing credit for how much you paid for it and you will have to buy the track again at full price. But, hey, at least you got to enjoy it until then!

Any other sales or discounts?

Sorry, no, iRacing doesn’t seem to do sales like other online stores like Steam where games might be 50% off or more. iRacing doesn’t sell cars or tracks at a direct discount other than the iRacing Dollars/Credits sales mentioned above. So try to score when you can!

Racing

Never Qualify On New Track Days

New tracks typically launch on Mondays in the evenings (EST). If you qualify just after the switch you’ll likely be one of a few who did and you’ll be at the front of the grid. Unfortunately, most smart drivers know new track days are typically going to be pretty bad for racing incidences so they don’t qualify and start near the back to avoid first corner wrecks. So, save your SR, and just practice before the race. Enjoy the ride around the track while all the bad drivers crash out early. Qualify the next day.

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GTEye Progressive Brake Spring for Logitech G27

Update 2015-07-03: I just put in the new trio of springs tonight and I am very pleased indeed! I had previously put in and removed the brake due to an Achille’s Tendon issue but I’ve now put them all back in and they absolutely transform the pedals into a much higher quality pedal set. The feel is just so much nicer and more informative. I still say a must-have upgrade for G25/G27 pedal owners and well, well worth the price.

Update 2015-06-05: GTEYE has released throttle and clutch springs! I haven’t tried them but if they do for throttle and clutch what they do for brakes they’re a must have for G25/G27 pedal owners!

Update 2014-09-01: Following up on my concerns about my wheeled office chair moving too much because of the new spring stiffness – it’s fine now and my chair stays in one place. I didn’t need to do anything to the chair to get it to stick so I’m happy about that.

Update 2014-08-20: The pedal now feels very pliable now, very movable, not the stiff thing I thought it was in the beginning. This is great! I can still feel the progressiveness of it and I can still finesse the top range of motion into corners where fine motor control is needed. It’s amazing how much my perception of the feel of this pedal has changed, for the better, since I started using it just over a week ago. Well worth $30 as the first upgrade for Logitech G27 owners!

Update 2014-08-15: I have to say I’m back to normal and at home now with this new brake spring. I feel I’m more consistent, as well. I’ve put in a lot of laps of practice in iRacing before stepping into a few races and I have to say, while I had my doubts about how I would perform with the new brake spring, I performed quite well in the race and the brake pedal was really not a problem for me. This is a great upgrade and I highly recommend it for G27 owners!

Update 2014-08-12: I emailed the GTEYE guys about a less stiff but still progressive spring and he replied that it wasn’t really something they were going to do but he did give this interesting tidbit: “If you study the spring rate graph, you will notice that the initial spring rate is the same as the original spring, and by the end of its travel, its about 80% stiffer than the original. To my best ability this was the most appeasing to the larger audience, trying to find a one-spring fits all design, that does not detract in any way to the racing experience.

Update 2014-08-11 – 2: Just a few hours after I received the brake pedal, and I was getting 1:54s/1:56s on a course I can do routinely at 1:52, I’m already back at 1:52.5s high 1:51s! I’m also starting to feel how this brake is going to help me be more consistent. The resistance you feel from the pedal really helps you stick to a certain level of pressure much more easily than with the stock pedal which, I take it, is so easy to move around that your legs just don’t have that level of fine motor control. I’m very pleased to see how this is turning out so far!

Update 2014-08-11: Check your brake calibration! In iRacing I noticed a little bit of red was showing on the brake pedal meter while driving without touching the pedal. That meant the game thought I was pressing the pedal a little bit. No problem, though, just go to your options, click on the Pedals button and it’ll allow you to recalibrate. That fixed it for me!

GTEye Progressive Brake Spring for Logitech G27

I’ve just received my new GTEYE progressive brake spring (eBay page) for the Logitech G27. I’m writing this post as I assemble the pedals and then step into a game and actually try it for the first time going around a corner(!). My thoughts so far…

GTEYE-Hero-1000

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