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Anabolic Secrets eJournal
Issue 2

In This Issue...

"How A Training Journal Can Help
You Make More Consistent Gains."

Dear Friend,

Keeping a record of what you do and how you do it is vital to bodybuilding success. I think keeping a journal is one of the best things I've done to help myself consistently improve. If you keep track of what you've done in the past, it will be easier for you to see what works for you. You can then repeat these actions to insure your future success.

"The palest of ink is better than the best memory."

I've never understood why people want to come to the gym time after time, repeating exactly what they've done before. That is not progress, my friend.

In order to improve and make gains, your training must be progressive in some manner. You can make progress 3 different ways:

1. Do more weight than the previous session

2. Do more reps with the same weight

3. Do more work within a set time frame

If you don't remember exactly what you did in your previous training sessions, how do you expect to exceed it?

I'll be willing to bet if you just finally discipline yourself to start keeping a training journal, you'll increase your gains within 30 days or less.

You've known for years you should be keeping a training journal and you've told yourself you're gonna do it...but you still haven't done it!

Just do it, OK?!!!

Tips on How To Keep a Good Journal

1. Write down the time of day you worked out.

2. Write down how much weight you used in your exercises and the number of reps.

3. Write down how the movements felt, i.e. "50s are too light."

4. Write down how you looked and what was going on in your mind.

5. Write down what you wore or what music you listened to.

6. Write down what you ate and when you ate it.

7. Write down how you looked when you woke up, went to sleep, etc.

8. Write down how much cardio you did.

9. Write down how much you weigh.

10. Write down the other aspects of you life i.e., if you had a good day, a bad day, it was raining, you had a fight with your girlfriend/wife... or both. This will help you attribute outside factors into your performance in the gym.

Let's suppose you had a bad workout on February 1st and you can't figure out why since your diet and supplementation were the same as your last training session. If you see an entry in your journal that you got a bad grade on a test that morning, you might find the reason your training sucked that day was that your head wasn't into it. This would stop you from radically changing your training, diet or supplementation based on bad information.

A training and dietary journal will be your best friend when assessing progress.

You can download a copyright free training journal at:

This is a training journal I had designed for use in one of my books. Feel free to make as many copies of this as you like for your personal use only.

Train hard,
Rick Gray


P.S. In addition to a high protein diet including a good high quality protein supplement, one of the most important things you can do is take Nitrobol immediately after your workouts. You're really missing out on an opportunity to accelerate your gains if you're not taking this product after your workouts. I refuse to train without it!

Click here for more information about Nitrobol.

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This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.

Neither anabolicsecrets.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.


The contents of this newsletter are fully protected by copyright law. We encourage you to post and/or forward this newsletter in its entirety so long as all links remain intact. Any other posting or distribution will be a violation of Federal copyright law.

Copyright 2004 by Richard Gray



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