well that is the fun of your pen and paper, you can track progress vs.(program + diet). ahh geeks at play.

::edit::
Like you need more to read. http://forum.bodybuilding.com/showthread.php?s=0ba9ad5bd9c71d1332077521ead4057b&t=972440

Scroll down for the link of FAQ's lots of good stuff.

Funny but I've not done shit at the gym in a real way in months but my dips, push ups and pull ups are skyrocketing from doing Aikido. I think I'm going to get some kettlebells to keep with the functional training for a bit.