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.
palest of ink is better than the best memory."
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.
order to improve and make gains, your training must be progressive
in some manner. You can make progress 3 different ways:
Do more weight than the previous session
Do more reps with the same weight
Do more work within a set time frame
you don't remember exactly what you did in your previous training
sessions, how do you expect to exceed it?
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.
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
do it, OK?!!!
on How To Keep a Good Journal
Write down the time of day you worked out.
Write down how much weight you used in your exercises and the
number of reps.
Write down how the movements felt, i.e. "50s are too light."
Write down how you looked and what was going on in your mind.
Write down what you wore or what music you listened to.
Write down what you ate and when you ate it.
Write down how you looked when you woke up, went to sleep, etc.
Write down how much cardio you did.
Write down how much you weigh.
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.
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.
training and dietary journal will be your best friend when assessing
can download a copyright free training journal at:
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.
addition to a high protein diet including a good high quality
protein supplement, one of the most important things you can do
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!
here for more information about Nitrobol.
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Copyright 2004 by Richard Gray