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Training Journal 📓

Preview: Maintaining a training journal does not require an inordinate amount of time or energy.

The key to using a Training Journal effectively is to review & journal workout entries prior to your workouts — let’s call it the “Dopamine Effect”.

Why is it important?

No wasted effort inside the gym. Your goal is to perform the minimal effective amount of exercise, coupled with the highest form of effort and intensity so as to illicit the greatest amount of adaptation response.

Immediate feedback — The ultimate problem solver.

Maintain A Training Journal — How

Apps like StrongLifts & Strong are cheap & effective. But so is the Notes 📝 App on your smart phone. What should you include?



Loading Patterns

Working Set


Example: Workout A

Aug 2nd — Barbell Squat — 245x5

> loading pattern: empty, 95,145,195,245

Aug 5th — Kb Front Squat — 140x15

Aug I0th — Barbell Squat — 255x5

Notes: kb front squats: core weak. Issues transferring energy into right foot.

Let it serve you

According to Alice Flaherty, a neuroscientist at Harvard University and Massachusetts General Hospital, journal writing might trigger dopamine release!

Dopamine is a chemical that improves movement quality, enhances memory, increases motivation, pleasure & reward.

Could previewing your training journal and pre-logging attempts trigger a little hit of dopamine? — if so, your time in the gym will only be more pleasurable & rewarding.

Should you maintain a training journal? Ultimately, that’s up to you. We recommend you do.

Everyone Strönger

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