In the "NEXT WORKOUT" section you will find the exercises for your next training session. You will not receive a new workout until you have reported your last workout in the "REPORT WORKOUT" section (see below).

Make sure you look for additional instructions in the information box below the exercise list!

This is the "REPORT WORKOUT" section

Every attempt  will fall into one of three possible categories: Easy, Good, or Missed."Missed" is self explanatory. "Easy" means that the lift was completed smoothly even if it was done slowly. A "Good" lift is also a completed lift, but with stops and starts and and lots of effort.

Use the Deadlift portion as an example.  3 sets of 2 are listed in the top section. In the boxes below the workout information, the box to the right of "Deadlift" the two boxes, 1st Good Set and 1st Good Rep, are empty, indicating that each rep of each set was completed without any problems ("Easy").

There are numbers listed in 1st Missed Set and 1st Missed Rep. The number 1 is listed in 1st Missed set. This means the athlete was unable to complete the first of 3 sets. The 1st Missed Rep box has a 2 in it, meaning that the 2nd rep was missed. In other words,  the lifter failed to complete the 2nd rep of the 1st set. The only exception to stopping an exercise after a missed lift is if the athlete is attempting a new 1 rep maximum. In that case the athlete would continue on with the rest of the sets and reps of the lift.

The athlete should list comments or ask questions in the final box  "Notes for this workout. Press the "I have finished this workout" button to enter the workout into the database

This is the"WORKOUT HISTORY" section, where the drop-down box enables you look up all of your previous workouts. This is a great place to see your progress over time! All workout are listed by number only. Workout are not dated  because of the potential  lag times between posting the workout, completing the workout and reporting the workout