Hayden's Mass Gain
Training Journal
(FREE Download)

Download Instructions:

Hayden's Mass Gain
Training Journal

(left click on the above link to be taken to MediaFire,
Left click on "Start Download" on left hand side of page -
Click "save", choose location on your hard drive and click "save" again.)


You need to be able to work with Microsoft Excel to use

Summary/Review

Hayden's Mass Gain Training Journal allows you to track all the critical factors in a 12-week muscle building program. In addition to your progress on the various lifts in your routines, it helps you track things such as sleep, water consumption and nutrition.

It also has you fill in your weekly results (body measurements, weight, and body fat percentage). You then know just what got you to those results. And, if your results aren't where you want them to be, you have all the major factors right in front of you. Did you get good sleep during the week? Did you do well enough on your diet? Was your training intensity where it needed to be? Etc.

Worth the Download? Yes. Simple but solid approach to tracking.

Personally I love the simplicity of this approach. All the factors I need to evaluate my weekly results are right there in front of me.

Instructions: Pretty self-explanatory. Hayden has filled in the first week for you as a sample. Simply change the exercises to fit your routine.

Thanks to Hayden for providing this. If you have a resource that you think trainers can benefit from contact me.

Hayden's Mass Gain
Training Journal

(left click on the above link to be taken to MediaFire,
Left click on "Start Download" on left hand side of page -
Click "save", choose location on your hard drive and click "save" again.)


You need to be able to work with Microsoft Excel to use

More
Tracking
Information

Selected Articles:
(for all tracking articles on this site, see the
Mini-Guide to Tracking Bodybuilding Training Programs)

• How To Track Your Bodybuilding Training Program - An overview of how to do it and the things you need to track - from body compostion to your diet and training journals.
  
  
• How To take Skinfold Measurements and Calculate Body Fat Percentage - Learn the sites, how to take the measurements and calculate your body fat percentage from them.
  
  
• Using Tracking To Keep Muscle Gains Coming - Sample ways that tracking will benefit the trainer - Exactly why you want to track.

How To Pick The Right Program For You
The best program for you is dependant on your experience level and primary goals.

How to Get The Most Out Of a Program
Getting a program doesn't equate gains, you have to put forth maximum effort for big results.

Moving Past The Hype
Bad reasons to buy a program - sorting through the hype and making a sound decision.