Training diary | Record of successes and victories.

Today I want to talk to you about the training log. Despite the important role of this tool in the life of all those who «lose weight», nothing is written about it. Well, you say, if it’s not written down, then it’s not that important. Don’t rush to conclusions! How about the following statement:

99% of you won’t get any results (at all) if you don’t start maintaining one training log!

Convincing enough? Or don’t you believe it?

What is a training log?

It always amazes me how few people who workout keep a workout log. Most would rather do squats or use the same dumbbells for the third year in a row or simply run a few miles, just wasting time.

Going to the gym and «lifting iron» is fine if you are a beginner, but to really progress and be able to estimate your progress and training program, a diary is extremely necessary.

A training diary is a training schedule and a tool for recording exercise results.

And if you go to the gym, like a mechanical robot, and see that you’re not making progress, you need to change something. And the first thing to do is start keeping a training diary.

Why should you keep a training diary?

The diary allows you to track the progress made in correcting the figure, exercise program, catabolism and muscle mass, and build a more effective training scheme, taking into account physiology and physical preparation.

And most importantly, your training complex will immediately make sense.

All workouts at home or in the gym have new goals! You prepare for a workout, see past results in the diary, plan new ones in this workout, execute them and record them in the diary.

The circle is complete. The circle of continuous effort towards progress!

And although the first results will not be very effective in a single workout, after a few months you will see them adding kilos of muscle mass to the body and kilos of fat burned.

The diary will play a very important role in ensuring the progress observed later on the body scale and muscle volumes.

It will discipline you, make you constantly set new goals and achieve them. There will be periods of no progress or periods of general regression.

But thanks to diary entries, you can analyze errors in the training complex and gradually change the situation in the desired «direction».

Why do you think most gym members don’t make progress? After all, these people have quite clear goals and ideas about what they want. And 99% have no results. Why?

The answer is simple: they don’t have a specific action plan to achieve their sporting goals. They do not have a necessary training system.

They have goals, but they don’t have a plan!

How to keep a training log? What and how can you register for us?

Usually, a training diary is an ordinary notebook, preferably very thick, of course, if you are determined to train seriously and for a long time.

Space is left on the first pages to record basic data:

• Measurement date:
• The weight
• Talia
• Bust volume
• The volume of the hips

Next, in the diary, you need to reserve a space to draw up a program and training plan. Here you will plan your workouts for a month or more. It is better to make cyclical plans. At the end of each training cycle, you will need to write down the results of your work and analyze them.

How to record exercises?

There are many ways. Here is the most common one.

Data – 10.07.2020

1. Squats – 12 times with 5 kg dumbbells, 12 times, 10 times, 10 times
2. Push-ups – 20 times, 20 times, 15 times, 15 times
3. Twists – 25 times, 25 times, 25 times, 25 times

The training duration for each exercise is 0:45.

When you fill out your workout log, don’t just list the exercises in your workout and the number of sets and reps. Also, write down your health status: tired (vigorous), slept (didn’t sleep enough), ate (didn’t eat), training time, your mood…

In conclusion, once again I want to say that keeping a training diary means looking at your training program and progress from a different perspective. This in turn will allow you to plan and evaluate future training cycles and ultimately keep you progressing!

Have a productive day!