I track total volume for each exercise. Total volume is simply the weigh, multiplied by the number of times lifted, summed across all the sets of the exercise. I follow a traditional body building scheme where, once I hit 12 repetitions on all sets, I increase the weight by 10-15% and drop the repetitions down to 6-8 reps per set. The result is a satisfying rise in intensity as my muscles contract with additional intensity against the additional weight. But, with higher intensity comes lower ability to achieve volume: my total volume. I know objectively that this is a good thing. By cycling through sets of 6 reps and slowly building back to sets of 12, I am cycling through high-intensity, low volume and lower intensity, higher volume routines. This holistic approach stresses both strength and endurance systems in my body. Of course, that total volume number will drop for this particular work out, only to inevitably rise again as I continue to train.

This morning, it was supine pull ups. Last workout, I hit 5 sets of 12. Today, I laid a 10 pound weight across my chest and dropped to 6 reps. The additional weight brings additional focus. Sometimes, doing 12 reps almost becomes mindless; 6 reps, on the other hand, demand to be noticed.

This particular morning is the Monday after a more aggressive 11-miler. Mornings after harder, longer runs are always lower energy, no matter how careful I am in attending to recovery.

No matter, Friday's repeat of this morning's routine will show progress.