Mass Gain Training Journal

This is an Basic Workout Tracking Program. If exercises are not the ones you are doing simply change
Week 1 = Example
In Support of:

The Build Muscle and Gain Weight Fast Guide

Helpful Links:

Body Fat Percentage and LBM Calculator

Body Tape Measurements
Sample Mass Gain Routines
How Much of What To Eat
Diet Tools (food databases, formulas, etc.)

Week 1

July 7th
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Pullup
Crunchs
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

End of
Week

Nutrition
Time
Sleep
Water
T-Improvement*
B-Tape Measure
Weight
T-Improvement*

Set1**
Weight Reps
5Kg
8
5Kg
8
10Kg
8
Free
4
10Kg
12
Free
5
Free
20
5Kg
10

Set2**
Weight Reps
5Kg
8
5Kg
8
10Kg
8

Set3
Set4
Weight Reps Weight
10Kg
12
10Kg
10Kg
12
10Kg
20Kg
12
20Kg

10Kg

12

10Kg

10

Free

20

Free

15

Set5
Reps Weight
8
10
10

12:00-1:00
Yes
Skipping
Time Taken
5 Minutes
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Yes
No
Yes
Yes
No
Yes
No
Yes
Yes
Pre-Workout meal
Yes
Post Workout Meal
Yes
10:40
1:30
Day1
9 Hours
Day2
8 Hours
2 Litres
KG
Reps
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Xcm
Xcm
Xcm
Xcm
Xcm Xcm
Xcm
Xcm
Xcm
70Kg
Optional
Muslce %
x%
Fat %
KG
Reps
23

Week 2

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Week 2
End of
Week

Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

End of
Week

Week 3

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

Week 4

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Week 4
End of
Week

Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

End of
Week

Week 5

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

Month/Date

ek 6

Exercises
Deadlift
Squat
Bench Press
Dip

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Week 6
End of
Week

Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

Wise to Change Routine Now

End of
Week

Week 7

Month/Date

Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

Month/Date

Exercises
Deadlift

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Week 8
End of
Week

Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

End of
Week

Week 9

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

Month/Date
Set1**

Set2**

Set3

Set4

Set5

Week 10
End of
Week

Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Weight Reps

Weight Reps

Weight Reps Weight

Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

End of
Week

Week 11

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Kg

Shoulder

Post Workout Meal

Day1

Day2

Kg

Reps

Optional

Muslce %
Reps

Shoulder
Fat %

End of
Week

Week 12

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch

Set1**
Weight Reps

Set2**
Weight Reps

Set3
Set4
Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Nutrition
Time
Sleep
Water
T-Improvement*

Pre-Workout meal

B-Tape Measure

Biceps Calves Hammy Quads Triceps Pecs Obliques Abs

Weight
T-Improvement*

Post Workout Meal

Day1

Day2

Kg

Reps

Optional
Kg

Shoulder

Muslce %
Reps

Have a one week rest from working out

Change Routine Again

Shoulder
Fat %

u are doing simply change them. REMEMBER PROPER FORM IS CRUCIAL

* T-Improvement (Total Improvement) is the amount of weight or additional reps you

performed from the previous time you performed the workout.
** Your First 2 sets can be used to record your warm-up sets.

July 9th
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs

Time of Day
Trained to Fail?
Warm Up5 Minutes
Exercise
Back Stretch
Yes
Yes
Nutrition
30
Time
Hours
Sleep
Water
T-Improvement*

Set1**
Weight Reps
5Kg
8
5Kg
8
10Kg
8
Free
4
10Kg
12
Free
5
Free
20
5Kg
10

Set2**
Set3
Set4
Weight Reps Weight Reps Weight
5Kg
8
10Kg
12
10Kg
5Kg
8
10Kg
12
10Kg
10Kg
8
20Kg
12
20Kg
10Kg

12

10Kg

12

Free

20

Free

18

Set5
Reps Weight
10
12
12

Reps

2:00
Yes
Jog
Time Taken
5 Minutes
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Yes
Yes
Yes
Yes
No
Yes
Yes
Yes
Yes
No
Pre-Workout meal
No
Post Workout Meal
Yes
2:30
Day3
8 Hours
Day4
10 Hours
2 Litres
KG
Reps
11

Back
Xcm
14%
23

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Reps

Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Reps

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Reps

Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Reps

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Reps

Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Reps

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Reps Exercises
Deadlift

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Reps

Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Set1**

Set2**

Set3

Set4

Reps

Set5

Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Weight Reps

Weight Reps Weight Reps Weight

Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Reps

Shoulder Back

Post Workout Meal

Day3

Day4

Kg

Reps

Back

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*
Back

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal
Day3
Kg

Post Workout Meal

Day4
Reps

Reps

Shoulder Back

Month/Date
Reps Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Back Stretch
Nutrition
Time
Sleep
Water
T-Improvement*
Back

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal
Day3
Kg

Post Workout Meal

Day4
Reps

Reps

Shoulder Back

July 11th
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps
5Kg
8
5Kg
8
10Kg
8
Free
5
10Kg
12
Free
6
Free
20
5Kg
12

Set2**
Set3
Set4
Weight Reps Weight Reps Weight
5Kg
8
10Kg
12
10Kg
5Kg
8
10Kg
12
10Kg
10Kg
8
20Kg
12
20Kg
10Kg

12

10Kg

13

Free

20

Free

20

Set5
Reps Weight
11
13
13

Reps

2:00
Yes but not for Abs
Jog
Time Taken
5 Minutes
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Yes
Yes
Yes
Yes
No
Yes
Yes
Yes
Yes
Yes
Pre-Workout meal
Yes
Post Workout Meal
Yes
1:00
2:30
Day5
7 Hours
Day6
8Hours
2.5 Litres
KG
Reps
12

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Reps

Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Reps

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Reps

Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Reps

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Reps

Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Reps

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Exercises
Deadlift

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Reps

Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Set1**

Set2**

Set3

Set4

Reps

Set5

Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Weight Reps

Weight Reps Weight Reps Weight

Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal

Reps

Shoulder Back

Post Workout Meal

Day5

Day6

Kg

Reps

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal
Day5
Kg

Post Workout Meal

Day6
Reps

Reps

Shoulder Back

Month/Date
Exercises
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm UpExercise
Stretch
Nutrition
Time
Sleep
Water
T-Improvement*

Set1**
Weight Reps

Set2**
Set3
Set4
Weight Reps Weight Reps Weight

Set5
Reps Weight

Time Taken
Biceps Calves Hammy Quads Triceps Pecs Obliques Abs
Pre-Workout meal
Day5
Kg

Post Workout Meal

Day6
Reps

Reps

Shoulder Back

Nutrition - Basic Nutrition Information. For more sophisticated system use 'www.fitday.com'

Week One Nutrition

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

Day 1
2500
3000
30%
30%
40%
50%
30%
20%
Under

Day 2
2500
3000
30%
30%
40%
50%
30%
20%
Under

Day 3
2500
3000
30%
30%
50%
50%
20%
20%
Under

Day 4
3000
3000
35%
30%
35%
50%
35%
20%
Correct

Day 5
3500
3000
30%
30%
50%
50%
20%
20%
Over

Day 6
3500
3000
35%
30%
50%
50%
15%
20%
Over

Day 5

Day 6

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

2929
32%
45%
24%
Yes

Week Two Nutrition

Day 1
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

Day 2

Day 3

Day 4

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Week Three Nutrition

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 5

Day 6

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Week Four Nutrition

Day 1
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%

Day 2

Day 3

Day 4

Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Week Five Nutrition

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 5

Day 6

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Day 1
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%

Day 2

Day 3

Day 4

Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

Week One Nutrition

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 5

Day 6

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Week One Nutrition

Day 1
Total Calories
Target Calories

Day 2

Day 3

Day 4

Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Week One Nutrition

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 5

Day 6

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Week One Nutrition

Day 1

Day 2

Day 3

Day 4

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Week One Nutrition

Day 1

Day 2

Day 3

Day 4

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Day 5

Day 6

Week One Nutrition

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?

End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!

Hayden Houlton 2007

Email Faded_Drummer@hotmail.com

m'
Day 7
3000
3000
35%
30%
50%
50%
15%
20%
Correct

Day 7

Day 7

Day 7

Day 7

Day 7

Day 7

Day 7

Day 7

Day 7

Day 7

Day 7

Hayden Houlton 2007

ded_Drummer@hotmail.com