Built Daily
Gym JRNL
6 weeks. One block. Every set.
A workout log that shows you what sleep, food and stress do to your training. Write your own program in. Log it set by set. Read it on Sunday.
Hardcover · Coming soon
Hardcover coming soon · 146 pages · 5.5 × 8.5 in · free to use today
The short version.
- 6weeksOne training block a book. Then you start a fresh one.
- 30session logsFive a week. Use the ones your plan needs.
- :30to check inSleep, energy, soreness, stress, food and water. Before the first set.
- 3numbers a setReps, load and effort. Written before the next set starts.
- 1page on SundayCount the week. Then change one thing.
- $0right nowThe whole log is free as a PDF you can type in.
A closer look
Two pages. One session.
This is a whole session. The left page is before and during: how ready you are, then your lifts. The right page is after: cardio, how hard it was, and four short notes.
Before
Check in before you lift.
Four scores from 1 to 5: sleep, energy, soreness and stress. Two checks: did you eat, and do you have water. It takes 30 seconds.
Six weeks later you can see which nights cost you the most, and which days you did better than you expected.
During
Three numbers a set.
One row for each exercise. Five sets across. Reps, load and effort in every set.
“8 / 135 / 7” means 8 reps at 135 lb at effort 7.
Effort is how many good reps you had left. The log teaches the scale on one page.
After
Four notes. One minute.
How it felt. A form note. Next time. One win.
Next time is the one that matters most. You read it before your next session. That’s how one workout talks to the next.
A week
Sunday is when the week adds up.
One page at the end of each week. Count your sessions. Tally your sets by movement. Average your readiness. Answer four questions.
Then pick one thing to change next week. One.
After week 6, a block review does the same for all six weeks, and you plan the next block.
The guides
Every box comes with a guide.
Plain guides to how training works, how a program is built, sets and reps, effort, rest and technique.
Then a short guide to every field you fill in: what it is, why you track it, how to score it and what the pattern tells you.
Your program
Any program fits.
The Gym JRNL doesn’t hand you a workout. You write yours on the planner pages: up to five sessions, what changes each week, and your easy week.
Need one? Start with the free workouts →
The hardcover
Made for the gym bag.
A hardcover, 5.5 by 8.5 inches. Small enough to carry to every session. 146 pages, printed and bound. Open it to session 1 and start.
- It goes where you train.A pen and a book. Your phone can stay in the bag.
- One book, one block.Six weeks. Finish it, read it, start the next one.
- A full one goes on the shelf.Six weeks of your own work, in your own hand.
Hardcover · Coming soon
Not on sale yet. Until it is, the whole log is free below.
Free, on purpose
Use the whole log now. Free.
This is the full Gym JRNL as a PDF. All 30 sessions, every guide, the planner and the reviews. Type right into it on your phone, or print it and use a pen. No email. No sign-up.
PDF · 2.2 MB · 149 pages · every field labeled for screen readers
- 1Download it.Save the file to your phone, tablet or computer.
- 2Open it in a PDF reader.Adobe Acrobat Reader is free. A web browser lets you type, but it doesn't always save what you wrote.
- 3Type in it, or print it.Every line, box and circle can be filled in. To print, choose 2 pages per sheet and each session lands on one sheet of paper.
Two ways to keep it
Same pages. Paper or screen.
The hardcover and the PDF hold the same log. The PDF is here today. The book is for when you’d rather write than type.
Hardcover
Coming soon
It will be on Amazon. It isn't on sale yet.
- Pages
- All 146, 5.5 × 8.5 in
- Type in it
- No. It's a book
- Write by hand
- Yes
- Paper, ink, binding
- Done for you
- The next six weeks
- A new book
Hardcover · Coming soon
Free PDF
Here today$0
The whole log, on your phone or your printer.
- Pages
- All 146, plus a how-to
- Type in it
- Yes
- Write by hand
- After you print it
- Paper, ink, binding
- Yours to buy
- The next six weeks
- Download a fresh copy
With the JRNL
The JRNL holds the day.This holds the work.
The Gym JRNL covers the same six weeks as the JRNL’s 42 days. On a training day you check “I trained today” in the JRNL and write the session here. Each one works on its own. Together you see the whole week.
See the JRNL
Questions
Before session 1.
Who is the Gym JRNL for?
Anyone who lifts, or wants to start, and wants a record of it. It works with any program. If you're new, the guides explain every term in plain words.
Does it come with a workout?
No. You write your own program on the planner pages, or copy one in. There are free programs on the Workouts page of this site.
When can I buy the hardcover?
Soon. It will be on Amazon. Until then the whole log is free on this page as a PDF.
Can I type in the free PDF on my phone?
Yes. Open it in a PDF app that handles forms, such as Adobe Acrobat Reader, which is free. Save the file when you finish so your numbers stay in it. A web browser will let you type, but it doesn't always save what you wrote.
What if I train fewer than five days a week?
Use the logs your plan needs and leave the rest blank. The extra pages are there on purpose, so a workout you move to another day still has a place.
Do I need the JRNL too?
No. Each one works on its own. Together they cover the same six weeks: the JRNL holds your day, and the Gym JRNL holds your training.
Can I share the PDF?
Yes. Send people to this page so they get the newest copy. Please don't sell it.
Is this medical advice?
No. The Gym JRNL is general fitness information for adults and a place to keep your own record. The scores are your own ratings, not medical tests. If you have pain, an injury or a medical condition, talk to a doctor before you start a program.
Start with session 1.
Fill in the readiness strip. Write the first set. The rest follows.
Hardcover · Coming soon