Recording your efforts
Getting the results you want from your training requires a lot of time and effort, a lot of sacrifice, a lot of dedication and results in a lot of satisfaction but in order to get the results you want from your training one of the key elements is planning and recording.
You must plan what you want to achieve and how you are going to achieve it on a weekly and monthly level, even for many goals on a yearly level. Your planning may change as you progress or may be influenced by outside factors such as injury but ultimately you must plan to achieve your goals.
In order to efficiently plan you must record your achievements. As your body and fitness levels adapt and progresses, its good to look back at your training diary and see how far you've come.
Plan your training in 8 to 12 week cycles, where you look to progress towards and achieve a goal. Record each and every training session and plan small incremental increases for the next session,
Session 1 - Bench Press 40kg - achieved 11 reps, 10 reps, 9 reps (all to failure)
Session 2 - Bench Press 40kg - aim for 12 reps, 11 reps, 10 reps - if achieved then
Session 3 - Bench Press 45kg - aim for 10 reps, 8 reps; 40kg - 11 reps
Session 4 - Bench Press 45kg - aim for 11 reps, 9 reps; 40kg - 12 reps
After the planned 8-12 week cycle, take a week off to enable your body to fully recover, when you restart come back in where you were in weeks 3 or 4, then build again from there, planning to go beyond where your previous training cycle took you so you are still planning and recording your progression and achievements.